All the Rage – Metabolic Resistance Training
When many people approach their fat loss programs, they divide their workout up into two main components: weight lifting and cardio training.
During the weight lifting workout sessions they focus strictly on lifting heavier and heavier weights (this is called progressive overload) in effort to increase muscle and strength.
During the cardio side of their training, they work on increasing their heart rate in an effort to burn fat and calories.
There’s absolutely nothing wrong with this approach, but, what if you could combine both of these concepts into one quick and extremely effective workout session?
That is precisely what metabolic resistance training aims to accomplish.
Let’s have a closer peek into what this concept is and how you can go about adding it to your workout regime.
What is Metabolic Resistance Training?
This form of training is going to have you quickly moving from strength movement to strength movement with very little rest in between.
In some cases you may insert a cardio focused activity (such as star jumps or sprints) to break things up a bit, but the primary goal must be to stay moving as often as possible throughout the entire workout session.
Note that this doesn’t mean that you should succumb to using very low weights, however. This isn’t a cardio ‘pump’ class that uses five pounders and provides few strengthening benefits.
You still do want to be challenging yourself with a weight that works the muscles and brings them to a point of fatigue at around the 8-12 rep mark.
This is imperative to creating those complete transformation results that you’re looking for. Light weights simply won’t have nearly the same impact on how your body looks as does using heavier, more challenging weights, so you must be sure not to lighten the load too much.
Why This Is So Effective For Fat Loss?
So what are the benefits to doing such a workout program? The first clear benefit, especially as it relates to fat loss, is that these workouts are going to generate a very high degree of EPOC (which stands for excess post exercise oxygen consumption).
This refers to all the calories that are expended during the recovery process after the session is completed. Since you are pushing your body to the limit during this workout session, you’re going to see a greater overall post-calorie burn than you otherwise would.
This will add up over time and translate to far greater overall fat loss results.
Secondly, this type of training is fast. You can be in and out of the gym in 30 minutes or less while targeting every single muscle in your body and reaping cardiovascular benefits along with it.
For those on a time pressed schedule, it simply can’t be beat.
Finally, it’s exciting. You’ll be quickly moving through the workout session with no long rest periods that you have to wait through, making this a good workout for those who get bored easily. Furthermore, you can say so-long to those long, boring, steady state cardio sessions that you currently do.
This workout will challenge you, excite you, and ramp up your rate of fat burning to high gear.
Your Sample Workout
You’ll aim to complete 8-12 reps of each exercise moving from one exercise to the next until the exercise grouping is completed. Once it is, take a one minute break before completing a second time through.
Once that second round is finished, then you can go on to the next grouping of exercises.
Plank Hold (for as long as possible)
Always remember to start each workout with a warm-up and end with a cool-down. You should be take at least one day off between workout sessions, aiming to complete your metabolic weight resistance training sessions two to three times per week.
So next time you feel like your progress is lagging behind and you’d like something new to try out, give this form of workout a try. You will not be disappointed in the results it provides.
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