Metabolic resistance training (MRT) is one of the best, most intense strategies for building muscle, torching fat, and improving overall physical fitness… all at the same time.
Unleash Your Beast
MRT works by heightening the energy requirement of exercise. Whereas traditional resistance training might tap 25% or 30% of the body’s energy, MRT can maximize your potential for change and unleash metabolic forces that work all day and night. Using more energy for fitness releases more of the genetic beast in you.
Max Monster Results
By maximizing your body’s energy release, you can improve 50% – not 25% or 30% – in only 6 weeks. Even better, MRT spreads improvement across multiple desired targets, building muscle, burning fat and gaining strength at the same time. But, you only get monster results with monster effort.
Crazy Calorie Killer
Energy expenditure over the course of an MRT workout can easily approach or exceed 600 calories, depending on the routine. Better yet, excess post-exercise oxygen consumption (EPOC), aka the “after-burn”, increases dramatically. This means you burn fat even when doing nothing, and who doesn’t want that?
Buffer or Suffer
The essence of MRT is to pack more exercise into less time. This is best achieved by employing mid-repetitions (10 reps per set, max) with minimal rest between sets (10 count works here). The key to optimizing results is to train at maximal or near-maximal levels of effort. So, take your sets to muscular failure or close to it. If you aren’t sufficiently pushing yourself to complete each set, the metabolic effect and your results will suffer and you’ll rarely get buffer.
3 and Free- 5 Alive
MRT should be a total-body routine that works all the major muscles each session, though on separate days. The energy and weight of an exercise relates directly to the amount of muscle worked. Involve more muscle, and you expend more energy. Opt for “big muscle” movements: squats, rows and presses will work the muscles of the upper-torso and legs. Training three, non-consecutive days per week (i.e. Monday, Wednesday, Friday) is adequate for fitness lifting, as it allows for adequate recuperation. For five days per week, train different, smaller muscle groups (arms, calves) on other days. 3 days will free your body to make major muscle gains, 5 days bring smaller muscle groups alive.
Lift Fast-Lower Slower
Repetitions should be performed at a pretty fast tempo, particularly on the concentric, “lifting” portion (“positive” half) of the movement. Despite the hype that “super-slow” training optimizes metabolic effects, studies suggest otherwise. Aim to perform concentric lifts as explosively as possible without sacrificing clean technique. Then, slow down on the “lowering” return (“negative” half) phase of the lift. That negative “lowering” leads to faster positive results.
George Mangum is the Fitness Director at Heritage Victor Valley Medical Group and spends his time helping teens, educators and seniors make fitness a lifestyle. He believes that fitness is the answer, and doesn’t care what the question is.