Who Else Wants To BURN MORE FAT Than Ever Before?
Have you been wasting your time with traditional exercise routines that produce little to no results? What if everything you’ve been told about exercise and fat loss were wrong?
I’m not really sure how the trend started, but somewhere along the way we’ve been steered in the completely wrong direction for fat loss training. The fact is long (BORING) steady-state cardiovascular exercise (running, biking, elliptical trainers, etc.) is NOT an effective method for long-lasting FAT loss.
Long duration cardio has been exposed as ineffective at best and dangerous at worst. In fact, the Journal of Obesity notes,
“Most aerobic exercise interventions have consisted of moderate-intensity steady-state exercise, for about 30 to 40 min for 3 to 4 days per week, over a four- to six-month period. Disappointingly, these kinds of exercise programs have resulted in minimal fat loss."
Another study in Obesity (15:1496-1512, 2007) reports that after logging 300 hours of cardiovascular exercise (one hour each day, 6 days per week) over the course of one year, women only lost 4 pounds and men lost 6. That means that for every 50 hours of cardio, you lose only one pound of weight!
In addition, the constant repetitive motion and potential pounding your body goes through with continuous cardiovascular exercise places a tremendous amount of stress on your joints and connective tissue. Excessive cardio can also impair the production of the thyroid hormone – the preeminent regulator of metabolism. Finally, too much cardio can cause muscle loss, thus slowing your metabolism, decreasing your bone density, and lowering your overall level of health.
When you put all that together, I’d suggest thinking twice about making cardio your primary source of training for fat loss… I’m not saying some cardio isn’t good for you. In moderation, cardio can be a wonderful ADD to your fitness program. Just don’t make it the main feature of your program if sculpting a lean, fit & trim body is your goal.
“So, What’s the Right Way to Exercise For Long-Lasting Weight Loss?
If you’re serious about losing weight and even burning fat while you sleep, then metabolic resistance training is the way to go.
Metabolic Resistance Training (MRT) is a form of High Intensity Interval Training (HIIT) that involves total body, resistance-based exercises done in quick succession with little or no rest between. HIIT protocols use a variety of work to rest ratios performed for multiple rounds. Typical workouts last 10 – 30 minutes (not including warm-up and cool-down).
What really makes this kind of training perfect for fat burning are the short rests and alternating, non-competing exercises.
Alternating sets allows you to work different areas of your body when you would otherwise be resting with the straight set format. Plus, by working another area of your body with a non-competing exercise you allow your body to recover from the previous exercise(s). The result is more work accomplished in less time - the cornerstone of any sound fat loss program.
There are a number of different ways to perform alternating sets:
Supersets: Alternate between 2 different non-competing exercises (e.g. upper body and lower body such as pushups and lunges)
Trisets: Alternate between 3 different exercises (e.g. push, pull, and lower body such as pushups, rows, and lunges)
Circuits: Alternate between four or more different exercises
The result is a metabolism that is supercharged so that it keeps burning fat even after you have stopped exercising. Plus, you get a built-in heart healthy cardiovascular workout!
“It Really, Really Works!”
Steven Boutcher, a scientist at the University of South Wales, did a study on high intensity interval training, and found that more fat is lost during shorter, maximum intensity intervals than during slower and longer workout periods.
Two groups of obese women were divided into two groups with identical diets but different exercise protocols for fifteen weeks.
The first group exercised three times each week for twenty minutes. Their high intensity workouts consisted of intervals with eight seconds of max effort and twelve seconds of recovery.
The second group also exercised three times each week, but for forty minutes, and the intensity was steadier.
The results? In spite of the second group’s longer exercise periods, the first group saw a higher loss of body fat, especially in the belly, thighs and hips.
We now know through both empirical and scientific evidence that you can get even better body shaping results when you perform interval training using multi-joint strength training exercises like squats, deadlifts, rows, presses, etc. It’s also a lot more fun!
Sample MRT Workout:
Alternate between 40 seconds of work and 20 seconds of rest for all 5 exercises in the following circuit. Perform this circuit 4 times for a 20-minute total body fat burning workout.
- Exercise 1: Deadlift Variation
- Exercise 2: Push-up Variation
- Exercise 3: Lunge Variation
- Exercise 4: Row Variation
- Exercise 5: Plank Variation
Now you know the facts. You have the proof. Metabolic Resistance Training is the key to your fat loss success. Let’s get started!