Metabolic resistance training consists of any exercise that is intense enough to elicit a metabolic disturbance within your body that will leave your body burning fat for 24-36 post workout.
I don’t know about you, but I think that is a very powerful statement. Read it again.
You can actually do an activity that will allow you to burn calories and blast away fat not only while you are doing the exercise but for up to a day and a half after you stop!
That’s a damn good return on investment if you ask me!
According to a study conducted in 2002, a serious metabolic resistance training session resulted in a post exercise boost in metabolism for 38 hours!
Not only will this type of training result in a greater amount of fat loss than if you were to do a traditional long, slow cardio workout but it also helped to prevent the loss of lean body mass often associated with people who are trying to lose fat.
Not too shabby since we all know how important lean body mass is to our fat loss efforts and overall physique.
You might be wondering what exactly a metabolic resistance workout looks like and how you can begin to incorporate it into your own exercise regime.
Well, let me mention that this type of exercise can be used for advanced exercisers as well as beginners, although the method of exercise and activity will vary.
In any case, it is important that the exercise elicit a near maximal effort with very little rest.
Metabolic resistance training is essentially cardio with weight, either bodyweight or dumbbells, kettlebells, or barbells. No useless slow workouts on the treadmill!
For example, you might try these circuits:
1. Push press with 2 kettlebells or dumbbells followed by a forward lunge. Rest as little as possible and complete for 10 minutes.
2. Burpees – as many as you can do in 10 minutes resting as little as possible. There are several different progressions of burpees you can do so make sure you are using the most difficult version you can handle.
3. Squat to overhead press followed by renegade rows: Try 5 squats and overhead presses followed by 5 renegade rows. Continue in this manner, resting as little as possible, for 10 minutes.
These are just a few examples of what you can do during a metabolic resistance training workout, and the possibilities are endless.
Ultimate Home Workouts is based on this concept so if you would like a few more ideas of great fat burning workouts you can even do at home then check it out.
Susan Campbell, MS, CSCS
Author, Ultimate Home Workouts