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In our search for better and better methods for fat loss, many have come across a variety of ways to torch that unwanted fat off from underneath their skin. That toned, hard-as-stone look is a much-coveted pursuit for all who are on the journey to be better versions of themselves. But the spotlight over the last half-decade or so has been placed purely on dietary methods, foods that we should and should not eat, fasting, etc. As a result, we've mostly forgotten a pretty key component that plays a rather vital role for fat loss: Training. And not just training, but training hard.
There are many folks out there who seem to be a little less restrictive about what goes into their mouths and they seem to enjoy life more than the people next to them who, for example, have cut out sugars for a week or even a month.
Have you ever thought that maybe this person trains really hard when they have that one hour with themselves and the weights? The time that you spend training, how hard you go and whether you use the right training method can make all the difference when it comes to effective fat loss. Therefore, paying close attention to your training and choosing a good method can make a night and day difference in your pursuit of those six-pack slabs.
Ever heard of MRT? Or Metabolic Resistance Training? A lot of people refer to it as the crazy person's road to extreme fat loss. In the words of Dr. Brad Schoenfeld, 'It'll spike your metabolism, crush calories like beer cans, lift your lactate threshold, boost your ability to make muscle, and maximize your body's capacity for change."
So how this type of training works is by upping the caloric cost of your exercises and training. In other words, more calories burned while and even after your train. And bonus: when applied correctly into a well-periodized training routine, MRT can help you build muscle, burn fat and gain strength at the same time. Sounds exciting right?
Over the course of a Metabolic Resistance Training session, the energy expenditure incurred can quite easily exceed a rate of 600 calories, according to a study conducted by MD Schuenke et al. What's more is that, your EPOC or excess post-exercise oxygen consumption) or, what we refer to as, the afterburn effect (the energy needed for your body to go from a state of having a highly elevated heart rate as a result of extreme physical activity back to a normal relaxed state with a steady heart-rate) will use a much greater amount of calories than what it normally would. It has even been found that MRT can elevate EPOC for 38 hours or more and, as a result, the total number of calories burned stacks up over time.
There are three basic principles one needs to employ when putting together an MRT routine.
Perform high rep sets of about 15 - 20 reps at around 60% of your one-rep max with very short rest periods between sets. Make sure to push yourself really hard. In other words, go to failure on most of your exercises and sets.
An effective MRT routine should be a full-body workout that incorporates a large number of compound movements. And I mean the really big movements such as squats, deadlifts, rows, and presses. Again, go hard on these but be sure to allow yourself optimal time to recover. So a 1-day-on-1-day-off split would be a good approach.
As simple as that. Try to perform the concentric (positive) part of the movement as explosive as you can and when you hit the eccentric (negative) part of the rep, bring the weight down with a much slower and controlled motion. As always, use a full range of motion as much as you can (especially on the negative).
You can arrange your training routine however you see fit and, in a way, that you'll find most stimulating and enjoyable. Our recommendation is that you either use a workout design that is flooded with supersets and combo training methods or use a repeated circuit style training routine. If you're still unsure, have a look at the sample training routine we've added and tweak it to suit you.