Metabolic Resistance Training is a fitness method that maximizes fat loss and stimulates muscle growth as it best utilizes how your body responds to types of exercise. EPOC happens days after exercisers have completed short sessions of high intensity strength training workouts. Their bodies continue to burn several hundred more calories for days after the workout sessions. This occurs because the energy needed for EPOC is derived from fat.
MRT is not just a hard weight training session. It is markedly different from typical strength training programs in that it involves structural and compound exercises to increase both calorie burn and your metabolic rate during and after workouts.
Structural and compound exercises are those that involve multiple joints and large muscle groups such as quads, biceps, hamstrings, etc. Training this way allows you to hit more muscle groups in a shorter amount of time with greater intensity since there is little to no rest in between sets.
You will know that it is high intensity because it makes you breathless and sweating, pushing your body to its limit. You will feel a burning sensation deep in your muscles.
A typical MRT session will focus on your entire musculoskeletal system rather than focusing on particular muscle groups. Exercisers will do 2-3 sets of a superset with only a 30-45 second rest between, then on to the next superset.
Benefits of MRT:
- Serious fat burning
- Builds muscle more quickly
- Increases metabolic rate
- burns more calories
- Promotes lipolysis for improved fat loss hormones
- Increases cardiovascular capacity
Perhaps the idea of gaining massive muscles like those “muscle beach” dudes at the gym turns you off. Not to worry, you can utilize MRT for just 25 minutes, 2-3 times a week for 4 weeks to jump start your fat burning and muscle building. There is no need to go all out multiple times every week, week in and week out. Make sure not to do MRT on consecutive days. Here is a helpful YouTube MRT workout for real women. And here is a great one for the guys. In reality, both workouts are full of great ideas and beneficial for all of us, give ’em a try!
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