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Training


What is Metabolic Training?

The short definition of metabolic training is completing structural and compound exercises with little rest in between exercises in an effort to maximize calorie burn and increase metabolic rate during and after the workout. Metabolic rate = how many calories your body burns at rest.

1) Metabolic Training Uses Large Muscle Groups

“Structural and compound exercises” are types of exercises that require a maximum amount of energy because multiple joints are involved like a Squat with a Press. Sitting down and doing a biceps curl is the exact opposite of hard core metabolic training.

2) Metabolic Training is High Intensity

Metabolic training is high intensity anaerobic exercise that makes you breathless. If you are completing a metabolic workout and you are not breathing hard and sweating, something is wrong. Ideally you should be lifting as heavy as you can and resting as little as possible between sets.

3) Metabolic Training Makes You Feel The Burn

A metabolic workout should help create a burning sensation in your muscles as you are working out. So by your last rep of a given exercise, you should be feeling a burn in your muscles. While the depth of the muscle stimulation from metabolic training is not as deep as a bodybuilding program where you hit one muscle the entire workout, it’s still significant.

Metabolic Training Benefits

Below are just a few of the benefits of a metabolic style of training:

Metabolic Training Benefit #1: Improved cardiovascular capacity

While metabolic training is not “aerobic” like going for a jog, some studies have shown anaerobic exercise such as HIIT can increase in V02 max beyond that experienced by exercisers following an aerobic program.

 

Metabolic Training Benefit #2: Improved hormonal profile

Several studies have shown that hormones that promote “lipolysis” (the technical term for fat loss) increase as a results of high intensity strength training. I don’t want to bore you with all the studies, but strength training in general has been shown to help improve hormonal profile, and metabolic training is debatably the best type of strength training to elicit the most powerful hormonal response.

 

Metabolic Training Benefit #3: Serious calorie burn

While calorie burn studies come to different conclusions as to the total calorie burn of metabolic training, it certainly burns a ton of calories. It increases metabolic rate from anywhere between 10% to 25% for up to 48 hours, with some studies showing an increase in metabolic rate for up to even 72 hours. This equates to hundreds of extra calories, which over the course of a few workouts can become significant.

 

Example Metabolic Training Exercises

  • Hang Clean & Press
  • Push Press
  • Snatch
  • Squats
  • Jump Squats holding dumbbells
  • Jump Lunges holding dumbbells
  • Deadlift
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