Metabolic resistance training is, hands down, the most effective way to burn fat.
Metabolic resistance training is the best of both resistance training and of high intensity interval training all rolled up in to one nice little package.
Think of it as cardio with weights, where you engage in a resistance training routine, whether it be bodyweight exercises, kettlebells, dumbbells, or barbells, and complete each exercise with a very high intensity with little or no rest in between each one.
Hmmmmm, sounds like something else I have been talking about a lot lately – circuit training.
The level of intensity that is needed for this type of activity results in a major after burn post workout.
The after burn is a period of time post exercise where your metabolism remains elevated. The higher the intensity of the activity, the greater the after burn you will experience.
The greater the after burn the more fat you will lose.
Think of it this way: not only will you be burning fat during the workout, you will also be setting the stage to burn fat for hours after the workout.
Back in 2002, a research study published in the Eur J Appl Physiol found that when participants took part in a circuit style metabolic resistance training session for only 30 minutes, their metabolism remained elevated for 38 hours.
(Effect of an acute period of resistance exercise on excess post-exercise oxygen consumption: implications for body mass management. E J Appl Physiol. 2002 Mar;86(5):411-7 Epub 2002 Jan 29)
So, if you squeezed in a 30 minute Ultimate Home Workout before you went to work on Monday am, you would continue to burn fat at an elevated rate until 9 pm Tuesday night!
In 1999, a research study published in Med Sci Sport Ex tested the effects on fat loss of a controlled calorie diet, diet plus cardio, and diet, cardio plus metabolic resistance training.
The participants in the metabolic resistance training group lost 44% more fat than those in the diet only group.
(Influence of exercise training on physiological and performance changes with weight loss in me. Med Sci Sprts Exerc., Vol 31, No 9, pp 1320-1329, 1999)
Another study in 1999 found in J Am Coll Nut studies the effects of metabolic resistance training vs long, slow cardio with an 800 calorie diet on lean body mass and resting metabolic rate.
They discovered that the participants in the resistance training group lost significantly more fat, lost no lean body mass (despite a very low caloric intake), and increased their metabolism.
Interestingly enough, those in the long, slow cardio group lost lean body mass and decreased their metabolism.
(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)
As you can see, metabolic resistance training can be a very powerful fat loss tool. Make sure you are taking advantage.