Metabolic Resistance Training

If you want extraordinary results from your training routines, then it's time to come away from the conventional methods and start challenging your body. Metabolic Resistance Training is an excellent way to achieve this.

Metabolic Resistance Training (MRT), is a type of resistance training that combines resistance exercises in a format to create a fast-paced workout that provides cardiovascular and strength benefits while boosting your metabolism and burning a lot of fat. Typically, metabolic resistance training or cardio strength training consists of moderate-to-heavy weights performed as supersets, circuits, timed sets or complexes with little-to-no rest in order to create a metabolic "disturbance" within the body.

Remember, resistance training is essential because it builds muscle, burns calories (during training and for more than 38 hours afterwards) and increases your metabolism, strength, and bone density, improves your posture, and strengthens your heart and lungs.

There are numerous studies showing the benefits of metabolic resistance training and cardio strength training. When combined with a proper nutritional program, MRT, burns more fat and builds more muscle than diet or exercise alone, and both methods are far superior to aerobic exercise (steady-state cardio such as jogging, biking, etc.).

Benefits of MRT

- Burns a lot more calories during the workout
- It creates a strong after burn effect/EPOC
- You will continue to burn more calories for many hours after the workout
- Can be performed everywhere, is time efficient and needs minimal equipment

The idea is to group 3 - 6 exercises together with little or no rest in between each exercise and to perform them as fast as you can. So for example doing a bodyweight exercise you could do something like

Squats x 12
Star Jumps x 12
Press Ups x 12

Rest 30 seconds and then repeat and do this 3 - 5 times. This is a set of 3 exercises but you could do a set of 6 exercises to push yourself a bit harder.

If you do a set using dumb bells or kettlebells be sure to use a weight that you can use throughout as the transition between exercises is quick (preferably no break)

If you would like help with some programs visit www.ultimatefatloss.co.uk there are programs for beginners right through to advanced level all using the MRT system and these predominantly only use your body weight so no need for any equipment.

What is EPOC and what has it got to do with exercise and fat loss? It sounds strange to say it and even more strange to know that such a short little acronym can have such an effect on the fitness industry.

For those of you that have never heard of EPOC before it stands for Excess Post-exercise Energy Consumption. Quite a mouthful isn't it. From such a short word, to a very long definition.

In this part I will explain exactly what EPOC is and how it works and then hopefully by the end of it you will realise that you don't need to spend long wasted periods of time on a cardio machine trying to burn calories in order to lose that stubborn body fat.

Excess post-exercise energy consumption is basically the amount of calories you burn at rest. It's a measurably increased rate of oxygen intake following strenuous activity intended to erase the body's 'oxygen debt'. By strenuous I mean hard interval training for 15-20 minutes and not a wasted 45 minutes on a x-trainer or a slow jog on the treadmill.

In recovery, oxygen (EPOC) is used in the processes that restore the body to a resting state and adapt it to the exercise just performed. These include hormone balancing, replenishment of fuel stores, cellular repair, innovation and anabolism.

EPOC is accompanied by an elevated consumption of fuel. In response to exercise, fat stores are broken down and free fatty acids (FFA) are released into the blood. In recovery, the direct oxidation of free fatty acids as fuel and the energy consuming re conversion of FFA's back into fat stores both take place.

Studies have shown that the EPOC effect exists after both anaerobic exercise and aerobic exercise but all studies comparing the 2 show that anaerobic exercise increases EPOC more than aerobic exercise does. Anaerobic exercise in the form of High Intensity Interval Training (H.I.I.T) was also found to burn up to 9 times more fat even though the amount of calories burnt during exercise was half as many.

So as you can see it is a case of less is better. How happy would that make you feel knowing that you would only need to get on the bike or the treadmill for 15 -20 minutes, work hard for less than half that time yet burn fat 9 times more than your neighbour who was on there machine before you started and is still on there now you have finished. The other good part and maybe better still is that you will still be burning calories the following afternoon whilst sitting on the sofa watching the TV!!!!

The power of EPOC!!!

The Gymboss is an absolute must if you are doing any form of interval or timed training such as MRT or Tabata training.

The GYMBOSS allows you to time work periods and rest periods during your workout. Some workouts, such as weightlifting, require timing only for rest period. The GYMBOSS will accurately measure the rest periods between sets, removing the guesswork that may be making your workouts less effective and longer than necessary.

Other workouts, such as HIIT, MMA training, kettlebells and tabata, require both rest and work periods to be timed. the GYMBOSS handles this for you with its dual interval setting.

Regardless of your training needs the GYMBOSS has your answer!

Intensity
The GYMBOSS allows you total control of the intensity by giving you precise control of the work and or recovery phase of any workout. Longer and harder work intervals followed by shorter rest or recovery intervals tax the body much more than a workout where no timer is used.

Time Consistency
Accurate timing gives your workout structure within the workout as well as control over the total workout duration.

Focus
GYMBOSS allows you to concentrate on the task at hand. Whether it be your pace during training for an upcoming race or concentrating on a muscle group to enhance weight gains you will never have to stare at a clock or watch again!