Metabolic Resistance training
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The short definition of metabolic training is completing structural and compound exercises with little rest in between exercises in an effort to maximize calorie burn and increase metabolic rate during and after the workout.
FYI, your metabolism (aka metabolic rate) is how many calories your body burns at rest. So that’s the short definition, but here’s a deeper look at metabolic training: |
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1) Metabolic Training Uses Large Muscle Groups
“Structural and compound exercises” are types of exercises that require a maximum amount of energy because multiple joints are involved like a Squat with a Press. Sitting down and doing a biceps curl is like the exact opposite.
2) Metabolic Training is High Intensity
Metabolic training is high intensity anaerobic exercise that makes you breathless. If you are completing a metabolic workout and you are not breathing hard and sweating, something is wrong. Ideally you should be lifting as heavy as you can and resting as little as possible between sets.
I like workouts that are tough, but not so tough that I never want to work out again. From a 1 to 10 scale, the workouts that we do are around 5 to 8 in terms of their metabolic intensity.
3) Metabolic Training Makes You Feel The Burn
MRT should help create a burning sensation in your muscles as you are working out. So by your last rep of a given exercise, you should be feeling a burn in your muscles. While the depth of the muscle stimulation from metabolic training is not as deep as a bodybuilding program it’s still significant.
“Structural and compound exercises” are types of exercises that require a maximum amount of energy because multiple joints are involved like a Squat with a Press. Sitting down and doing a biceps curl is like the exact opposite.
2) Metabolic Training is High Intensity
Metabolic training is high intensity anaerobic exercise that makes you breathless. If you are completing a metabolic workout and you are not breathing hard and sweating, something is wrong. Ideally you should be lifting as heavy as you can and resting as little as possible between sets.
I like workouts that are tough, but not so tough that I never want to work out again. From a 1 to 10 scale, the workouts that we do are around 5 to 8 in terms of their metabolic intensity.
3) Metabolic Training Makes You Feel The Burn
MRT should help create a burning sensation in your muscles as you are working out. So by your last rep of a given exercise, you should be feeling a burn in your muscles. While the depth of the muscle stimulation from metabolic training is not as deep as a bodybuilding program it’s still significant.
Metabolic Training Benefits
Below are just a few of the benefits of a metabolic style of training:
#1 Metabolic Training Benefit #1: Improved cardiovascular capacity
While metabolic training is not “aerobic” like going for a jog, some studies have shown anaerobic exercise such as MRT can increase in V02 max more then following an aerobic program.
#2 Metabolic Training Benefit : Improved hormonal profile
Several studies have shown that hormones that promote fat loss increase as a results of high intensity strength training. I don’t want to bore you with all the studies, but strength training in general has been shown to help improve hormonal profile, and metabolic training is debatabley the best type of strength training to elicit the most powerful hormonal response.
#3 Metabolic Training Benefit: Serious calorie burn
While calorie burn studies come to different conclusions as to the total calorie burn of metabolic training, it certainly burns a ton of calories. The calorie burn during a workout is easily around 700 calories for a 45 minute workout, but it also increases metabolic rate from anywhere between 10% to 25% for up to 48 hours. This equates to hundreds of extra calories, which over the course of a few workouts can become significant.
Below are just a few of the benefits of a metabolic style of training:
#1 Metabolic Training Benefit #1: Improved cardiovascular capacity
While metabolic training is not “aerobic” like going for a jog, some studies have shown anaerobic exercise such as MRT can increase in V02 max more then following an aerobic program.
#2 Metabolic Training Benefit : Improved hormonal profile
Several studies have shown that hormones that promote fat loss increase as a results of high intensity strength training. I don’t want to bore you with all the studies, but strength training in general has been shown to help improve hormonal profile, and metabolic training is debatabley the best type of strength training to elicit the most powerful hormonal response.
#3 Metabolic Training Benefit: Serious calorie burn
While calorie burn studies come to different conclusions as to the total calorie burn of metabolic training, it certainly burns a ton of calories. The calorie burn during a workout is easily around 700 calories for a 45 minute workout, but it also increases metabolic rate from anywhere between 10% to 25% for up to 48 hours. This equates to hundreds of extra calories, which over the course of a few workouts can become significant.
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Example Metabolic Training Exercises
Here are just a few examples of what would be considered “metabolic exercises”.
Sample Metabolic Resistance Workout *** I want to emphasize there are all different types of MRT workouts. I would classify this one as more of a traditional weightlifting type of metabolic workout.*** Perform 2-3 Sets of each Superset (about 30-45 seconds rest between supersets), shoot for 8-12 reps. A superset pairs two different exercises that should be performed back to back with little, or no rest. Always warm up. Metabolic Workout Superset #1 Barbell Squat Standing Dumbbell Shoulder Press Superset #2 Standard Lunges Incline Dumbbell Bench Press Superset #3 Single Arm Dumbbell Row V Up |
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