Metabolic Resistance Training is the new buzz word in fitness. It’s not a new thing to the world of fitness, just a new and improved name. I think it used to be referred to as the “are you kidding me” style.
Before it had an official name these workouts have been regular prescription for combat athletes like wrestlers, grapplers, boxers, football players, and so on.
So what is you may be asking? In short it’s best definition would be high intensity workouts with weight. You would perform a movement / exercise as hard and fast as you can until time is up or you’ve completed the prescribed rep count and then move on to the next movement or exercise with little to no rest or recovery.
Obviously your body can’t continue to work at such a high pace for very long so at some point you’re forced to stop and recover. This recovery should be incomplete. Meaning you’re not going to sit and wait for your heart rate to get back down to 120 and your breathing nice and relaxed. Rather, you’ll only stop long enough for your body to re-energize itself to push through the next 20 seconds, or 5 reps, or whatever task you can physically and mentally push through.
Benefits of Metabolic Resistance Training
The benefits are numerous. But the top benefits are (1) more efficient fat loss and (2) significantly improved fitness.
Any exercise or movement is going to improve your fat loss efforts. But this metabolic resistance training stuff is just much more efficient at it. Moving at high intensity for longer periods of time using incomplete recovery to allow you to keep going creates a severe oxygen deficit and burns through lots of calories in a short period of time.
Not only does it burn through more calories in shorter periods, it also keeps burning calories for several hours after your workout has finished. This is called EPOC or Excess Post Oxygen Consumption.
Some dispute the EPOC theory, but I know from personal trials and case studies that there’s truth to this excess calorie burn. When I do regular interval training runs I’m able to see significant changes in my weight loss. To be a little more clear (and brief) I can eat more and see more pounds lost in a weeks time frame. I don’t keep the weight off simply because of choice – my wife’s choice that is. She doesn’t like me to be below 170lbs. She say’s I’m too hard and not comfortable to lay on.
Metabolic Resistance Training and Compound Movements
MRT’s real time savings and efficiency comes from the use of compound movements (requiring 2 or more joints to move in order to perform the movement). Exercises like burpees, jumping jacks, deadlifts, box jumps, and so on qualify. Actually, it would be easier to give examples of NON compound exercises (single joint movements). Stuff like bicep curls, leg extensions and curls, lateral raises, fly’s. Basically, the stuff of body builders for sculpting specific body parts and muscles and physical therapists for rehab.
In my opinion, if you’re not a body builder or in rehab most, if not ALL, of your training routine should be compound movements. But that’s a discussion for another post.
Metabolic Resistance Training Routine
I’ll finish up with a beginner MRT routine for you to do. There are hundreds, if not thousands, of combinations for MRT workout creation so this is just a drop in the bucket of what’s available to you.
Always perform an adequate warm up before the beginning of any workout, especially if you’re an older athlete – like me.
As Many Rounds As Possible (AMRAP) in 5 minutes
(5) Push/Press Ups
(10) Bodyweight Squats
(15) Jumping Jacks
An example of metabolic resistance workouts flexibility is that an advanced athlete could alter this exact workout to a 20 min AMRAP and be smoked by the end.
Try it and come back to let me know how you liked it