Ok, you are convincing me–I have been running an hour/day 5-6 days/week with out weight loss. Yes, ready to try something else!
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 am an interval believer! Looking forward to some more workout ideas!
Afterburn sounds great. I hope I’m working out intensely enough to get that working for me!
Looking forward to some great examples of metabolic resistance training!
Thanks for all the great info Joel – going to be starting CYWT soon!
Karen :o)
Interval training is really great. I have been doing it for some time and it is so much easier to fit in , when you know you only have to go hard out (in intervals) for 10 -15 minutes. Then I usually do some light jogging or cycling. Am also a great believer in metabolic resistance training.It is never boring. I am 60 years and a lot fitter than many people 10 or more years younger.
Joel you are doing a fantastic service to everybody who cares about their
bodies.
Have been on the Cheat your way thin diet for 5 days and lost 2lb already! It was a bit hard to give up chocolate!
too enlightening.
Hi Joel,
A very interesting and timely post. I read an email from Nick Nilsson (Metabolic Surge, Muscle Explosion etc) yesterday that stated that he burnt out after two weeks of a program using pretty much only intensity resistance training techniques as he worked himself too hard. I certainly know how that feels. He also has recommended metabolic resistance training as a excellent tool. My understanding is that the difference is intensity training focusses on heavier weights, lower reps and progressing on weight, whereas metabolic resistance training is more focused on higher rep volume at a moderate weight and progressing on reps before increasing weight (density training). Would be great to get some clarity and your recommendations.
I currently use an approach which I think is metabolic resistance training where I use mainly compound and hybrid type exercises (as recommended by Mike Geary). To mix it up and avoid plateaus I use either Jon Benson’s 7 minute muscle approach or supersets and supercircuits with about 20 second rest periods. I train at about 60% of my max and focus on increasing reps and sets before increasing weight. I also use bodyweight Tabatas techniques on days I don’t go to the gym as well as GXP and interval training for cardio (elliptical trainer, skiping rope, hill and wind sprints). Would be great to know if this seems a reasonable approach as I have found personal trainers here in Hong Kong to be pretty awful (long, slow cardio, barbie doll weights, 5 minute rest between sets, terrible form….)
Wow, 8-10 intervals? I generally just do 5 or 6 intervals on the treadmill, going hard at 14km/h for one minute and then 8km/h for one minute with a incline of 2.0.
i’ve tried interval training myself and i really could see the BIG difference,
Thanks alot ..
Waiting for your next post ..
Hi there, I’m new to this site but so far have been really impressed with all your info.. Had been a ‘body-for-life’ follower for some years but never really giving it 100% effort. This year I decided to take a new approach to reach my health and fitness goals. with only 5 kilograms or so to lose, I started following a ‘super-set’ plan similar to Mike Geary’s suggestions and have added a 6 to 8 minute interval session at the end of my weight training (3 days a week) and I had awesome results straight away! I chewed through some gruelling flat out sprints for 6 sessions and weighed in 2 kilo’s lighter at the end of 2 weeks. this type of training definately works; and it’s so quick! thanks for all your info Joel, you’re doing a great thing. I’ll be keeping an eye on your site from now on. Sandi, Australia.
Hey Joel,
Fantastic post mate. I have been using these 2 forms of training for some time in my own workouts and with my personal training clients.
HIIT can be pretty much any interval and it’s important for people not to get hung up on the details, saying one method is better than another. As you correctly explained, HIIT ot Interval Cardio/Training is simply a high intensity period followed by a rest/recovery period and then repeated for the desired time frame. Examples of this could be something like:
– 1 Minute Fast/1 Minute Easy
– 30 Seconds Fast/30 Seconds Easy
– 20 Seconds Fast/20 Seconds Easy
and/or you can increase the intensity even more by raising the level/speed/incline each interval. This is getting super tough and just five minutes of this either side of a 5 minute “warmup and cooldown” can really get the heart pumping if you are using a high enough level.
Pretty sure Vince DelMonte has some excellent examples of metabolic resistance training or “cardio with weights” in 6 Pack Quest and I use them pretty much all the time.
Using mainly compound exercises, it would look something like this, and you can also drop the rest to make it even harder:
1. Step Ups using a knee high step/bench (weight optional) – 15 reps each leg
2. Reverse Grip Lat Pulldown – 12-15 reps
3. Split Squats or Jumping Squats (weight optional) – 10-15 reps each leg
4. Plank – 1 Minute
5. Dumbbell Chest Press – 12-15 Reps
Do this as a small circuit with the following rest periods:
Set 1 – 60 Seconds
Set 2 – 45 Seconds
Set 3 – 30 Seconds
Set 4 – 15 Seconds (for the brave or very fit)
You can do variations of this workout as a straight body weight workout or with weights to really get the body moving and push it as hard as you want. I would be lucky if I worked out longer than 25-30 minutes as doing this metabolic style training, circuit training with or without weights is no doubt the most effective form of training I have come across for most people.
Steady state cardio still has a role to play, but you are correct in saying the afterburn effect is far superior. The goals determine the method and who doesn’t want to achieve more in less time. EDT by Charles Staley makes this program even tougher.
Great work man…
Regards, Clayton Webber.
Personal Trainer | Adelaide, Australia
Can you show us a suitable traning that fits this metabolic interval training on a video? I have no idea what kind of exercise we have to do. Thanks!
been doing interval high intensity training 4 4 weeks now one hour long session and 15 mins sessions after wieght training lost nearly 2 inches off my waist and 2% body fat hard work but well worth it
Finally a trainer who tells it like it is, and backs it up with real life case studies and references. No fuss, no nonsense, Can’t argue with the man!
Been waiting for this trainer for a while now.
Would love to see more workouts.
Cheat your way thin appreciation society, lol hahaha.
Thanks
Thanks Joel,
Having been a supporter of interval training for a long time now I can certainly espouse the benefits of the afterburn. I’m looking forward to seeing your sample workouts.
sample workouts would be great
Bring on the interval training workouts and the metabolic resistance training workouts. Lets see what you got for us to do , so we can feel the afterburn.
The afterburn must bee working!
4 kg lost in 2 weeks! Yay!
Not missing the carbs too much on Phase 1.
Very satisfying food with plenty of variety.
Looking forward to some sample MTWOs.
Lighter weights are something I think will help.
I used to get headaches after UBWOs… probably fading form and too heavy weights.
Our 11 year old son is still in hospital and I am managing to sleep alt nights at the hospital with him and eat right and train!
Thanks for the encouragement :-)
Thanks Joel
As you are well aware, there is not just one way to get results. Everyone is different. What works for one person may not work for the other. According to your Cheat your way thin plan, what you eat is 80% of how you get results, what you are doing in the gym is only about 10% and the rest is sleeping. That said, the 10% in the gym needs to be changed on a regular basis. When your body gets used to doing the same workout month after month, you won’t get results. Use all methods available and switch them up every 6 weeks.
@Brittain Cephas –
Blades are fine for this sort of work. Some safety gear is important as coordination drops a bit when you push up intensity.
You will need some way to gauge time reasonably well as you say, and it is worth learning to measure your heart rate. Chestband monitors as made by Polar and others are convenient. You don’t really need one (band may not be comfortable aside from expense). This link shows how to measure heart rate and find some guide on working heart rate levels.
http://en.wikipedia.org/wiki/Heart_rate#Target_heart_rate
Measure immediately after each ‘segment’ (e.g. each interval) of the workout.
Measuring also 20s and one 1minute after you stop will show recovery rate which is also strongly fitness related.
Measure ‘resting heart rate’ lying down relaxed (on bed) for several minutes.
Both resting rate and recovery times will drop a lot as fitness increases.
Suggest:
Warmup to 45%HRMax or a little above and hold for several minutes (circa 120 heart rate).
Intervals (and HIIT) should be above 65%HRMax (circa 140 heart rate). Trained athletes would use 85%Max or a little more (90%…some can, not I).
Keep every interval at the same rate and duration. It is better to leave a little more recovery time between them than let the intensity drop (but keep the recovery times fixed for the complete set.
Needs a little mental toughness, this game. :)
Have fun. (…and ask here if my writing is not clear or the link info is puzzling)
I know there are a fair number of experienced athletes and trainers here. Input or critique from others is very welcome. (I’m not a pro or expert, just want good info available for people)
I have been doing these interval trainings and metabolic trainings but im stuck up wit belly fat and lose skin af ter losing 20kgs of weight,dont know what to do now :S,help please
Questions: Is it best not to use high resistant (Elliptical Trainer) when doing HIIT?
What about the weights for “metabolic resistance training”? Should they be light weights?
Nine times the fat loss is now burned into my brain, and as soon as you tell us what routine seems to work best for you this weekend I will try it out. I have lost a few pounds this week without the benefit of that, but typically I have not had real success for decades. In spite of a combination of weight lifting, Yoga movements and stretches, and Israeli Folk Dancing. And the occasional snorkle or boogie board day at the beach. And supplements. So I really want to give interval a try and maybe resistance interval training will suit me the best of all. And I certainly won’t mind a cheat day.
@Clayton –
Like your definition of intervals/hiit.
Intervals with descending recovery are well brutal; use them sometimes when I feel up to it.
Good post, thanks.
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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...