Top of the Tree for Fat Loss? Metabolic Resistance Training
Check out this article by S&C coach and trainer Ian Fisher on Metabolic Resistance Training: The Trainer’s best friend
I’m going to get straight to the point here; metabolic resistance training is the Daddy when comes to fat loss, staying lean and maintaining lean muscle. For that reason it is the jewel in a trainer’s tool box.
The main reasons for people exercising are to lose fat, build lean muscle, or to maintain their lean body composition. MRT sessions do it all.
MRT is basically circuit training, or using weights in grouped sets of exercises with short rest periods generating a high metabolic effect during and after your exercise session. This can have a strength focus or a more conditioning focus depending on reps and exercises selection, and both methods will increase your metabolic rate at rest helping you to swing the energy in, energy out balance in your favour.
The Hierarchy for burning calories during exercise goes as follows.
- Metabolic Resistance training (circuits with weights)
- High Intensity interval training (sprint training, flat out bursts with short or equal rest)
- Aerobic Interval training (longer duration work to rest periods)
- Steady state cardio (your average treadmill jog or bike)
- Incidental exercise (walking to work, up the stairs etc)
This means if you need to get the most out the 3 to 4 hours you dedicate each week to exercise, that MRT will get you the best results in stripping fat and staying lean. Your metabolic rate will be ramped up during your workout, and then the lean muscle mass you build or maintain will keep your metabolism high long after, leaving a little a bit of space for an odd indulgence…. win win in my eyes.
It must also be said that having a lean physique is as dependant on good nutrition as it is smart training, so once you commit to training in this manner follow some sound nutritional principles to get some seriously good results.
For athletes how they train is a reflection of their sport so footballers will do more high intensity interval sessions and a rugby player would do a lot more strength focused MRT sessions but a good plan for your rego guy is to do a variety of sessions, which is what I try and do myself. This is not to say MRT will make you like a rugby player…. Women in particular tend to shy away from MRT training thinking they are going to get big. The fact is that women simply do not biologically produce the testosterone to build big bulky muscles, and MRT is the best way for them to train too to create those long lean arms and legs most crave. If women do not do resistance exercise at all over time they lose lean muscle mass thus lowering their metabolism making staying lean very difficult without significantly restricting calories.
Please don’t just take my word for it! Here are a couple of links to articles endorsing MRT and High intensity interval training by some world renowned sources.
I use MRT sessions to train many clients and the results simply speak for themselves. We are currently running sessions that use these principles so if you want to make some significant changes to your body composition you need to sign up for a screening and free trial now. The only thing you have to lose is unwanted bodyfat!
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