I’d love to learn some MRT workouts that are well suited to women, especially ones whose muscles tend to bulk up fairly quickly, seemingly even when low weights or only bodyweight are used. (Maybe this is known as the “mesomorph” type?) I am a model and NEED to keep my muscles long and lean. Thanks!
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)
Related Posts
835 comments - add yours
I am glad that you are backing up your statements with research and giving us the citations of the research articles. Have you found any articles on this topic that are more recent than 10 or so years ago?
I have family and friends that are trainers and I’ll tell you wether its a squat with a jump, lunges, jumping jacks, tae bo, punches, cheer kicks, etc anything you can think of try it while even holding 4lb weights and extending arms different ways, twisting your waist different ways and even ankle weights woah will you feel the burn in half the time and after for a long time–its awesome @ Jamie:
Dude, show me the workouts so I can burn off the fat for good!
Hi Joel. Thanks for the information. I’ve been hearing about interval training for awhile now and how it is the best way to go. I would love to hear of some sample workouts and more about the metabolic resistance training. I wrote yesterday about how I bought a recumbant bike because my doctor recommended it to strengthen my knees. They are in very bad shape, they hurt a lot and I can’t do most exercises because of them. I can do the interval training on my bike though right? The doctor says that eventually I will be able to do other forms of exercise after I build my knees up so I am looking forward to hearing about your samples. Anything else you can suggest for someone like me would be great. Thanks.
Crystal
I LOVE that you’re bringing the research out to the web! Yeah!
Thanks for this, Joel! Always good to see advice backed by solid science and not mere opinions.
I have recently known that interval training is more effective than just cardio when it comes to scorching fat. I would like to know what is metabolic resistance training exactly? a sample interval training workout would be awesome because I am still a beginner.
Like many of the other readers, I am interested in finding out more about MRT. I switch up my workout every so often just so I do not get bored, but mainily I am one that will take a morning run around the lake. I enjoy distance running, but don’t want to look like a distance runner.
I really am aiming to look hot by august 6th, so, I’d like a sample of high interval and metabolic resistance training.
Thanks,
mimi
I’ve been doing the interval training and love that. Can you give us examples of the metabolic resistance training? thanks!
Do you suggest replacing all the Cardio with HIIT ?
Omg!! I feel like I discovered treasured!! I just finished a 18 min interval training and it kicked major butt! I did 2 min run hard, followed by 1 min walk for a total of 6 times. If you do HIIT workouts, I highly recommend the Gymboss interval timer.
I rely mostly on MRT and walking my dogs with a fast pace or up a nearby mountain trail. I belive in MRT along with low rest times or even cardio between sets to keep yourself moving throught the workout. Intensity is key whether you do MRT or interval training. Hybrid training is also something that should be in everyone’s routines. MMA type training helps to improve your conditioning and stabilizer muscles.
It’s true, these are my two favorite ways to train. Women especially need to hear just how much interval sprints will rip up their thighs and rebuild them in a tight sexy form. It has been very helpful for me, a stronger than average woman, who could lift alot of weight (like a freak of nature) and yet felt too bulky in the thighs. It works (along with balancing your macronutrients ie, protein, carbs, and healthy fats). Jumping rope in intervals is also a great way to jump train for sports as well as taking care of bulky calves. More examples would be great!!!
Very good info and supplemented with research
Wow! Have I got some catching up to do….Interval training and Metabolic resistance training?? I will definitely be watching ahead for the answers!
thanks alot for the info , really helpful and apreciated
I have been doing ur ex fat loss program for the second time now and results are amazing though I could not follow the fast days very strictly but I lost 2 inches from my waist.this metabolic training can u elaborate a little more .how should be the workout what weights and where to attach how much to use what duration and all thanks see u in the next post thanks a lot
Interval training that sounds great; I have been using the shapeshifer workouts that employee my body weight. They are very effective but I would love to start adding some weight resistance to my workouts
Thanks
see 20-Minute “Metabolic Resistance Workout” in Las Vegas Part 1 … with Vince ofr a sample of the workout.
Is metabolic resistance training like the boot camp classes at the gym that alternate cardio with weights or like “Slim in 6” from Beachbody.com in which you are quickly moving and using weights the whole workout? I’m confused as to what this really means! I do know that the times I was doing these 2 types of workouts I was losing weight and for some stupid reason thought I should try just doing cardio for awhile and have only gained weight since then!
I’ve been training for a year now lost over 40 lbs, but if i would have known this training earlier, it wouldnt have taken me a year to do it…
Can someone explain to me what metabolic resistance training is? Is this
weight lifting or the weight machines at the gym?
Going to a beach resort for vacation next month, would love to lose a couple of pounds before then! Hope to get the samples soon =D
You must be logged in to post a comment.
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...