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

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.

FROM AROUND THE WEB

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...
More Cool Stuff You'll Like

3 Reasons Why You're Not Getting Stronger

Getting stronger is awesome. We want to be able to lift so much weight that even the girl 2 blocks away will get impregnated by our sheer awesomeness....

Pressed for Time? Try This 20-Minute, 200-Rep Workout

Build Bigger Biceps Without an 'Arm Day'

What You Need to Know About Gaining Muscle Mass

The 8 Craziest Things People Do to Build Muscle

5 Reasons You Can't Build Muscle

Quickly Build Muscle for Football

Can Your Diet Prevent Sports Injuries?

3 Simple Moves for Bigger Triceps

Why You

Get a Big Chest With 5 Stand-up Exercises

The Weakling's Guide to Working Out

5 Easy Muscle-Building Tips for Hardgainer Athletes

5 Food Swaps that Help Athletes Bulk Up

How the Actors of 'Blue Mountain State' Get in Shape

5 Reasons Why You're Not Ripped

How to Build Muscle: A Game of Angles

The 15-Minute Beach Muscle (Plus Hustle) Workout

Why Hard Work May Not Always Beat Good Genes

Tips for Healthy Weight Gain

Mechanical Overload: A Strategy for Bigger Muscles

Build Muscle in Less Time With Massed Practice

Why You Need to Change Your Workouts More Often

Build Muscle Faster With This Simple Weight Room Trick

When to Use Isolation Exercises for Growth

Get Strong and Thick With Strongman Exercises

Increase Metabolic Stress for Size and Performance

A Simple Strategy for Serious Muscle Growth

Build Bigger Arms With This Bicep Workout

The Food Rules for Building Muscle

Pack on Muscle by Wave Loading

Shoulder Workouts for Mass: 3 Tips

The 4 Rules of Bulking Up

How to Strengthen Small and Weak Muscles

Keys to a Successful Full-Body Transformation

You Need Rest Intervals. Here's Why

I Lift Weights But Can't Build Muscle. What's Wrong?

Q&A: Brad Schoenfeld on Maximizing Muscle Growth

5 Tips to Increase Lean Body Mass

6 Skinny Pro Athletes Who Dominate Their Sport