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:
That’s intense. So are you saying circuit training is the way to go?
Thanks, Joel. I’m looking forward to what you have to say next week. I have spent my entire life overweight and trying to lose. I am very careful about my eating, and I use Craig Ballantyne’s Turbulence Training for my exercise. I definitely prefer intervals to slow cardio. I am at a plateau, and even though I mix up Craig’s TT workouts constantly, I can’t lose the last 25 pounds. It’s very frustrating. Keep up the good work for all of us.
I purchased the cywt program and am coming up on my first Low GI/GL day tomorrow. I’m confused on the carbs that are allowed only once per day, if I wanted to eat oatmeal, sweet potato and a whole wheat wrap, can I eat them all in 1 day or do I choose one (basically complex carb) per day and keep fruit and legumes as the main carb source.
thanks,
Sarah
Joel, I want to do this – can you post short videos showing us how? Also, I have a bad knee from a very old injury and cannot really sprint or run up and down stairs. Can you help with suggestions on how to do what you’re advising for us older folks with sore joints? Thanks!
Great Post, cant wait for 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.
Have become convinced it is most helpful concerning weight loss, but still confused as to whether is as effective in increasing cardio-vascular fitness.
Joel, you’ve done it again. Just when i was losing motivation (having the flu sucks when i work out), you have shown me the way through yet again.
Joel, I’ve been reading your posts lately but have not had a chance to comment. so here it goes.
I’m from Lebanon, and people here are flat out ignorant when it comes to interval training and metabolic resistance training. They are still doing long hours of slow boring cardio and no one is getting results. I’ve been preaching and trying to enlighten people here about that you preach :- )
Anyway, great posts can’t wait to see samples of metabolic resistance training and interval training! Good Job
EXACTLY! Now, you can also use low rest periods between sets of high intensity moderately heavy weights, you will get the best of both worlds! You keep your HR up, break a good sweat, and it will keep each workout short! Other than major lifts like squats and deadlifts, I use this technique and it works well!
Add some interval training between these weight resistance days and you have it!
Hi Joel,
Glad you commented on personal trainers. I was very surprised when one of the personal trainers in my gym told me I was wasting my money when I told him that I had a personal trainer from the States. He reckons that because you can’t see, talk or know me face to face that this can’t work. Joel, I laughed in his face and told him I’ll prove him wrong. I haven’t seen anybody training cardio with weights or resistance training like I do! Instead they are sitting on the bikes and running on the treadmills for ages, (the old way!) spending hours every day in the gym with no results. I think very highly of you and look forward to starting my own personal program set up for me by a Real professional who knows what he’s talking about…YOU!!!
Thanks Joel! Very informative post. Looking forward to the workouts.
Hi Joel,
Your informations are the BOMB, and I cannot hank you enough.
I would really appreciate if you can help me with this one. What can someone who suffers from fibromyalgia and thyroid problems do to be successful at losing weight? Any exercises that you would recommend or avoid?
Thank you
Nyrton
My kind of workout!! I much prefer the short sharp bursts of activity to endless running, cycling etc. Perfect for me then…. :>
sounds friggin awesome! keep up the good posts!
I am a really fan of interval training. I would love some different training plans. Keep them coming.
I would like to read more about this. Most of my cardio is interval training.
Pretty impressisve numbers. I’m interested in hearing a more detailed description of the metabolice resistance training. My gym has a Bodypump class and I’m curious if what we are doing actually meets the definition or if there’s something different I can do to increase results. What’s the minimum heart rate (or percent of max) that you want to maintain and for what length of time?
Can’t wait to get my hands on this awesome freebies!! Great work Joel!!
Thanks so much!
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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...read more