not to mention that since you have to pay attention to what you’re doing (timing yourself) it’s way less boring and a better challenge. Nothin’ like watching those people on the machines mindlessly “doing cardio” while reading a book! WHAT?! I never understood that!!!
In the last update I talked to you about the massive shortcomings of “slow-go” aerobic exercise for fat loss and began to briefly touch on the benefits of something much more effective – short duration, high intensity exercise.
Simply put, if you are looking for the fastest fat loss results, high intensity exercise is a MUST.
Short duration, high intensity exercise comes in two major forms: metabolic resistance training and interval training. Today, I want to take a DEEP look into the benefits of each.
First up, metabolic resistance training:
As mentioned in my previous post, metabolic resistance training is simply “cardio with weights”, and when speaking of the most effective form of exercise for the fastest possible fat loss, this is it.
A couple of studies to support this that my buddy Alwyn Cosgrove dug up:
Schuenke MD, Mikat RP, McBride JM.
Effect of an acute period of resistance exercise on excess post-exercise oxygen consumption: implications for body mass management.
Eur J Appl Physiol. 2002 Mar;86(5):411-7. Epub 2002 Jan 29.
In this study a 30-minute circuit style metabolic resistance training session was put to the test. The result was a 38 hour increase in metabolism – massive AFTERBURN.
Let’s put this in perspective: Say that you worked out at 8AM on Friday. By way of metabolic resistance training, you’d still be burning calories from that workout while out at the movies on Saturday night.
You want to burn calories by watching Wolverine? Now you can.
Here’s another:
Kramer, Volek et al.
Influence of exercise training on physiological and performance changes with weight loss in men.
Med. Sci. Sports Exerc., Vol. 31, No. 9, pp. 1320-1329, 1999.
This study showed that those who added metabolic resistance training to a reduced calorie diet burned up to 44% more fat than those who dieted alone.
Don’t get me wrong, diet is the NUMBER ONE component of the fat loss puzzle, but once you’ve got that down, metabolic resistance training can really take your results to a whole new level.
And here’s one more:
Bryner RW, Ullrich IH, Sauers J, Donley D, Hornsby G, Kolar M, Yeater R.
Effects of resistance vs. aerobic training combined with an 800 calorie liquid diet on lean body mass and resting metabolic rate.
J Am Coll Nutr. 1999 Apr;18(2):115-21.
This study compared “slow-go” aerobic exercise to metabolic resistance training and found that the resistance group lost significantly more fat without losing ANY lean muscle even at an extremely low calorie intake (not so for the aerobic group).
In fact, believe it or not, while the aerobic group experienced a decrease in metabolism (and lost muscle), the resistance training group actually increased overall metabolic rate.
THAT’S the power of metabolic resistance training.
Convinced that metabolic resistance training flat out WORKS? Good. Next up, interval training:
Interval training is simply a form of high intensity cardio in which you alternate back and forth between periods of high effort and periods of active recovery.
For example, you may run very hard for a period of one minute and then follow it up with walking for one minute, repeating 8-10 times for a less-than-20-minute workout.
Does it work?
Tremblay A, Simoneau JA, Bouchard C.
Impact of exercise intensity on body fatness and skeletal muscle metabolism.
Metabolism. 1994 Jul;43(7):814-8
Are you sitting down? If not, take a seat.
You want to know what happened when this research group compared 20 weeks of endurance training vs. 15 weeks of interval training?
While the aerobic/endurance group actually managed to burn more total calories during exercise, the interval training group lost NINE TIMES more body fat. NINE TIMES.
Nine times more fat loss in half the time? The clear choice for fat loss is interval training.
And it all comes down to elevated metabolism after your workout is completed – the afterburn.
Are you experiencing the afterburn?
Give me at least 700 comments and I’ll be back tomorrow with some sample interval training workouts and a post you won’t want to miss!
Talk to you in the comments section!
Joel
P.S. Every so often, something crosses my desk that’s just too good not to share with you. Well, my buddy and uber nutritionist Kyle Leon is at it again:
==> Metabolism trick to OVERCOME your genetics (actually works)
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835 comments - add yours
I have a friend at work that is trying to get cut for bobybuilding. I keep telling him to do High Intensity interval Training so he can drop the fat and spare the muscle. He’s getting ready for his first show in October and has a guy helping him. I keep cautioning him not to go with long, slow cardio. Hopefully he listens. The worst thing is that the general message for years to people has always been, “to lose fat you have to do slow, steady-state cardio.” Breaking the “bad advice” cycle is going to be tough for a lot of people. I quickly believed it not just because of the research but because slow cardio sucks!
Interval training is much better and quicker. I would like to know more about metabolice resistance training. Sounds great.
Hey Joel, thanks for the information on interval training. Interval training is great and it works for me. Looking forward to learning more about it. All the best to you!
I love to do interval workouts in group fitness classes at my gym, would love to be able to do them during my home workouts as well. I just don’t know what to do without a lot of guidance.
I’m convinced. What is the best way to start?
Wow, 9 times you say? Makes me feel pretty good about the 20 minute HIIT I did yesterday on day #2 of cycle #4 of XFLD! Makes me wonder if I should replace all of the more moderate Cardio for HIIT. Things I don’t like about the way I am doing HIIT is that my heart sometimes feels like it is going to beat out of my chest when I am maxing out (which can be a little scary), and the higher impact nature of the running on my shins, joints, etc. So that can be a little hard on my 40 year old body. Is there such a thing as low impact HIIT? What is the maximum amount of HIIT, or happy medium of HIIT, that I could get away with doing without it taking too much of a toll on my body?
Is the Metabolic Resistance Training the same as what was given in the XFatLoss program?
Nice post! Interested to get involved in the MRT as never have done. Was wondering if they are incorperated into the XFLD excerises that came with the programme? If not, when are good days to add them?
Cheers!
Thanks for the great information! Cant wait to see some examples!
couldn’t agree more….
oh wow i heard about interval treaining and MHR training but i didnt know it was THAT effective thanks joel great stuff and its definatly helped me change up my training.
Thank you.
I can’t wait to see your sample interval training work outs as well as some sample MRT work outs. I have learned so much from reading your newsletters.
Thanks so much for all you do.
Could you please include any compound exercises that can be done in an interval training session? Could you also let me know what the minimum session length should be in order to achieve maximum burn?
Thanks for all the wonderful tips and information.
Thanks a lot Joel. It’s awesome.
Concerning diet, you said it’s the key factor. I am a lacto- vegetarian Everybody in the fitness and nutrition industry have eating plans which include meat, fish, eggs, …
I wonder if you have ever thought of catering for an eating plan for vegetarian people who love sports, fitness and bodybuilding …. like ME
Eagerly awaiting your reply.
Thanks
we combine both hiit and metabolic resistance training in our bootcamp workouts and the results are amazing! it adds fun and comraderie to work when you’re doing picnic table relays and chariots or pushing that SUV up the hill.
can’t wait to hear what other things we can add to our workouts. thanks!
I need some ideas for the metabolic resistance training. I have a lot of fat to shed and I would love to lose it fast.
I use Dr. K’s program with the weighted circuits and you can tell it works without the studies–just on how you feel hours after. His circuits take 40 minutes tops with the warm up included!
Please show us some “sample” workouts for both mrt and hiit. That would be so helpful. Thanks!
Hi Joel,
Brillant post, really looking forward to seeing watch you suggest and I will definately try it out. I have been doing Interval TRaining all this week running for 2-5 mins and then walking for 1-2 mins for 15-20mins bursts and really good workout in before work
Looking forward to reading tomorrow
Jade from UK.
I ve been doin mins warm up on any kind of machine such as rowing tmill bicycle then i run for 1 min then walk for 2..
Thanks for tyhe motivation! I had done intervals 3 times a week for 6 months and did lose weight. But I got out of the habit. I’m going back to the gym tomorrow to restart my interval training!
I am always looking for new ideas that actully help. I have done everything possible for years with no results. I am looking for a miracle here. Also need specific guidelines of where and how to start and when to change it. thanks
Sounds very interesting! I started to incorporate weights with my interval training and it is an ass kicker, but I can totally tell the difference in my condition and fat loss. Good info!
I have heard this for years, but never really understood it. You have a way to put across ideas that people can understand and actually follow. Can not wait for your sample exercises tomorrow.
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Hey, it’s Joel! So you want to know a little more about me, huh? Well, I’d be happy to oblige :-)
I guess it all started back in 2001 (my freshman year of college) when I was just a “skinny fat” 19-year old kid. At the time, I was spending close to 2 hours a day in the gym (now my workouts last about 30 minutes), and despite my efforts, you’d probably never guess I worked out a day in my life by looking at me...