What is Metabolic Resistance Training?

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Metabolic Resistance Training...

Metabolic Resistance Training

Using resistance training as the cornerstone of your fat loss programming. Work every muscle group hard, frequently, and with an intensity that creates a massive metabolic disturbance that leaves the metabolism elevated for several hours post-workout.

Numerous studies support this. Here are three :

Study #1: Researchers used a circuit training protocol of 12 sets in 31 minutes. EPOC was elevated significantly for 38 hours post-workout.

That's a significant timeframe for metabolism to be elevated. If you trained for one hour on Monday morning, you'd still be burning more calories (without training) at midnight on Tuesday.

Study #2: Researchers assigned overweight subjects to three groups: diet-only, diet plus aerobics, diet plus aerobics plus weights.

The diet group lost 14.6 pounds of fat in 12 weeks. The aerobic group lost only one more pound than the diet group. Their training was three times a week starting at 30 minutes and progressing to 50 minutes over the 12 weeks. Nothing special.

But the weight training group lost 21.1 pounds of fat. That's 44% and 35% more than diet and aerobic-only groups respectively. The addition of aerobic training didn't result in significant fat loss over dieting alone.

Thirty-six sessions of up to 50 minutes is a lot of work for one additional pound of fat loss. But the addition of resistance training greatly accelerated fat loss results.

Study #3: Researchers had one group of people do four hours of aerobics per week and another group weight train three times per week. The second group's weight training program was 10 exercises made up of 2-4 sets of 8-15 reps.

Both groups lost weight but the resistance training group lost significantly more fat and didn't lose any lean body mass, even at only 800 calories per day.

Note: Researchers made the calories extremely low to take dietary variables out of the equation and compare the effects of the exercise variations on lean body mass and metabolism.

The resistance training group actually increased their metabolism compared to the aerobic group, which decreased theirs. Resistance training is a more productive stress to the body than a starvation diet

What do you do for metabolic resistance training?

Full body workouts in a superset, tri-set, or circuit format with non-competing exercises create the biggest metabolic demand. But it must be done in a rep range that generates lactic acid and pushes the lactic acid threshold.

Training legs, back, and chest will burn more calories and elevate metabolism more than an isolated approach training one of them.

The rep range that works the best is the 8-12 hypertrophy range, although going higher will work just as well with a less-trained population.

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