Really looking forward to sampling your MRT and HIIT workouts, especially at this time of year. Roll on tomorrow. Daisy UK
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
Thanks for the great information. I completed a 4 mile interval workout today and felt really pumped afterwards. Looking forward to more great info in your blog.
this is what I am really interested in as muscle wise Im fine but I need to tone
wow, hot subject can’t wait to find out more :D
I’m so excited about tomorrows post!!!looking forward to it..
Interval training has always been a part of my routine but I am experiencing hard time finding alternates to just running and walking
Nice post with studies behind it ;)
My question is : you say and proove that subjects on a metabolic training programme and on a caloric deficit managed not to loose any muscle mass.. i would like to know if the same effect happens with interval training since that is my favourite kind of cardio.
Been bulking for some months now and will start dieting in january to loose some of the fat i gained but dont want to loose the hard gained muscle.
I was thinking of continuing with my resistance training and with the interval cardio.. is it a good option ?
can you tell me. do we need to eat something special ( ex : protein shake ) before/after the workout?
if yes, what is the best to eat before/after workout then?
I’m 44, not overweight but just wanted to tone up and be healthier. My gym is a ladies-only gym and it has a series of weight machines, but they only allow resistance levels from 1 to 6. It’s not possible to push on past level 6 which I have now reached on most of the machines. I assume I now need to go for a gym where I can increase the weights as per your guide. I have been training for about 10 weeks now and have seen definite improvements although the baby flab below the belly button is hard to shift!
Give us some exemple of both please!!:D
I started doing interval training last year and helped me to finally lose those last 10 pounds (plus reduced calorie diet!). I would like to know which programs out there are MRT workouts! Or maybe you could give us a sample? HIIT workouts are easy to find!
Bring it on !
Good info, can’t wait to read more. Thanks
Hi.
I’ve started to combine my Cheat Your Way Thin -diet with circuit-style intervaltraining, 30sec workout, 15sec rest between exercise, today did 5 different exercises in one circuit (1min rest between circuits) and two rounds totally.
You really got point there, as my pulse was 167 on average during this about 8min long exercise, it really turned my metabolism on. I can’t wait that I’m able to increase volume and do three or even four rounds. And there’s also possibilities to increase intensity during that 30sec phase and even change it to 50sec/10sec ratio.
I’m waiting for your suggestions and samples, hopefully you are able to bring something “new” that isn’t so well known in fitness-scene in the internet.
Thanks!
Arctic trainer Teemu
I am currently bulking myself up whilst maintaining my cardio levels through football. I am not putting too much body fat on but I will look to get leaner than I am presently in a couple of months and was aware interval training provided massive potential fat loss gains. I would love to see sample interval training work outs to kick start this for myself in the new year.
Joel, I will give your plan a try; I am not over weight by any means (5′ 3″ & 124), but am “skinny fat.” I will give it eight weeks and will let you know the results.
Christine
cant wait to hear more……
I’m just commenting because I’d love to see some sample HIIT workouts, especially if they could be performed at home. :))
Just an observation really. These studies go back 11 years in some cases. Why are we only hearing about them now?.
We all need constant education to allow us to achieve our goals.
Keep up the great work
Great info, please keep it coming!
Interesting stuff. Just recently cut the long cardio and switched it up for some intervals and can totally tell the difference. Can’t wait for your next installment.
I want to hear more
good info,nice read!!looking forward to the sample workouts!!
Funny thing is, my fitness instructor already put these two exercize days into my workout routines. Maybe if I actually get on a regular w/o schedule, I will see more results.
Afterburn IS real!!!!! I love that I no longer have to bother with long boring workouts, and I get to eat more too, while still maintaining a lean body! I literally work out HARD for a total of about 95 minutes per week, add in a couple of 15-minute “recovery” routines consisting of some light lymphatic-pumping calisthenics and stretching. That makes a total of 130 minutes of exercise per week, and I get amazing results. I’ll say it again: AFTERBURN is where it’s at!
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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...