Metabolic Resistance Training: The New Way to Burn Fat and Build Muscle | STACK
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

Metabolic Resistance Training: The New Way to Burn Fat and Build Muscle

June 28, 2013 | Justin Groce

Must See Conditioning Videos

Metabolic resistance training (MRT) is a relatively new development in the fitness industry. Metabolic resistance workouts are intense. They don't look like your standard weight-training session, but their results cannot be ignored.

How Metabolic Resistance Training Works

The goal of MRT is to maximize fat loss and muscle growth by taking advantage of your body's various responses to exercise.

EPOC

MRT accelerates fat loss through the Excess Post-Exercise Oxygen Consumption (EPOC) phenomena. During an intense workout, you consume elevated amounts of oxygen to fuel your body. After exercise, your body is in oxygen debt, so you continue to intake oxygen at a higher rate until you gradually return to your steady state. During this time, your body burns more calories, helping to shed excess fat.

Testosterone

The primary exercises used in MRT work multiple large muscle groups at once. This stimulates the release of testosterone, which is a naturally produced steroid hormone that is essential for the muscle-building process.

Insulin Sensitivity

Strenuous workouts increase your body's sensitivity to insulin—the storage hormone—which helps shuttle nutrients into muscles after a workout, when they need to repair and recover. Increased insulin sensitivity means that your body needs to release less insulin to do its job, which makes you a more efficient fat burner.

Human Growth Hormone

Combining heavy compound movements with minimal rest effectively stimulates the release of natural growth hormone, which builds muscle, burns fat and helps you recover faster for the next workout. And don't neglect your sleep. Large amounts of growth hormone are released at night.

MRT Workout

For starters, throw out your old method of weight training. Performing one exercise at a time for three sets of eight to 12 repetitions simply does not have a place in MRT.

The best strategy is to alternate between large upper- and lower-body movements, so that one muscle group can rest while you work the opposing muscles. Strive to take the minimum amount of rest between sets that will leave you with enough energy to maintain your exercise technique.

Below are three examples of circuits that can be used in MRT workouts. Start by performing one of them during a 35-minute workout and gradually progress until you are able to perform all three during one workout.

MRT Workout 1

Rest 20 to 40 seconds and repeat for a total of three rounds.

MRT Workout 2

Rest 20 to 40 seconds and repeat for a total of three rounds.

MRT Workout 3

Rest 20 to 40 seconds and repeat for a total of three rounds.

Read more:

Justin Groce
- Justin Groce is a Certified Strength and Conditioning Specialist, Certified Personal Trainer and Certified Sports Nutritionist who offers personal training in Smyrna, Tennessee. He is...
Justin Groce
- Justin Groce is a Certified Strength and Conditioning Specialist, Certified Personal Trainer and Certified Sports Nutritionist who offers personal training in Smyrna, Tennessee. He is...
Must See
Dwyane Wade Leads by Example
Views: 3,031,943
Perfect Dwyane Wade's Signature Euro Step
Views: 1,305,238
Michael Jordan: Mind of a Champion
Views: 542,861

Featured Videos

Quest for the Ring: University of Wisconsin Views: 224,260
Path to the Pros 2015: Training Days Views: 117,335
Quest for the Ring: University of Kentucky Views: 388,894
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

More Cool Stuff You'll Like

Win the Fourth Quarter With These Basketball Sled Push Finishers

Throughout the realm of social media, we see sled push complexes and its variations from Crossfit, to Strongman athletes, to elite athletes, to regular...

ZSeries 10-Minute Workouts: The Hill

LaTroy Hawkins' Epic Battle Ropes Workout

High-Intensity Interval Training: How Much Is Too Much?

STACK Challenge: 500-Meter Row

Get in Game Shape With 4 Conditioning Combos

7 Footwork Drills That Give You an Advantage

How to Avoid Hockey Conditioning That Slows You Down

Training with the Elevation Training Mask 2.0

ZSeries 10-Minute Workouts: Fartlek Run

Get in Shape With This Basketball Conditioning Workout

5 NBA Players Who Found Their Game After Losing Weight

A Slo-Mo Must-See: Ike Taylor's 4-Man Battle Rope Squats

4 Simple Drills to Improve Your Endurance

Alternatives to Boring Cardio Training

In Defense of Cardio

Training Secrets of UFC Champion Johny Hendricks

Can You Survive These 4 Crazy Plate Push Finishers?

ZSeries 10-Minute Workouts: Interval Sprints

Can You Handle the Husker Toughness Test?

Baseball Conditioning: Why You Need an Aerobic Base

Who Invented the Burpee?

How Much Conditioning Do You Really Need?

STACK Challenge: Finish Strong

STACK Challenge: The 10/10 Treadmill Challenge

Get in Shape With 5 Intense Lower-Body Finishers

Can You Survive the

Off-Season Conditioning: Full-Body Med Ball Workout

5 Brutal Sprint Drills That Push the Lactic Threshold

Get in Basketball Shape With the Right Workout

STACK Challenge: 5 Minutes of Treadmill Torture

The Mount Everest Treadmill Challenge

Full-Body Conditioning Workout: 3 Loaded Carry Variations

In-Season Baseball Pitcher Workout Program

Can You Pass Drew Brees' Conditioning Test?

Test Your Toughness With the Who Dat? Challenge

Understanding the Benefits and Risks of Altitude Training

4 HIIT Workouts That Will Get You in Shape Fast

Improve Your Aerobic Fitness in the Off-Season

Advanced High School Football Summer Conditioning Program

LeBron James's Insane Conditioning Drill

How Sporting Kansas City Stays 'Sporting Fit'