Ever heard of Metabolic Training? No? Well… Let me “put it to you” like this; it’s how you are going to shed those unwanted weight and fat while taking your physique to the next level. We introduce to you the metabolic fat loss workout.


HOW THE METABOLIC FAT LOSS WORKOUT WORKS

Post-Exercise Energy Consumption a.k.a. EPOC increases your metabolic rate for up to 16 hours after working out. The reason for this is that metabolic training induces oxygen debt, which will allow your body to burn more calories after training while you are at work or even sleeping at night which will help speed up your weight and fat loss efforts.


According to Ryan Whitton, a strength coach in Austin, metabolic training does what steady-state cardio can’t do, and that is to tap into fat stores. Metabolic training is also a form of HIIT.

SOME SCIENCE ON HIIT STUDIES


HIIT Can Burn More Calories

According to studies, EPOC raises depending on the intensity of your workout, meaning that EPOC after steady-state cardio is much lower than after a metabolic, TABATA or HIIT workout. At the end of the day you might burn more calories during a 40-minute low to moderate intensity cardio session, but EPOC thereafter and increase in metabolic rate will be a lot less.

HIIT Can Increase Energy and Power Output

According to researchers, HIIT training can help increase overall mitochondrial density. Your mitochondria breaks down carbohydrates and fats for energy and with an increase in mitochondrial density your body would be able to produce more power and energy for longer periods.

HIIT Increases Fat Oxidation

Researchers concluded that individuals who perform HIIT increased their fat oxidation (burning of fat) more after six weeks compared to those who only did steady-state cardio.

HIIT Can Be More Time Effective

Researchers from Canada’s McMaster University concluded that HIIT workouts can be a more effective and time saving form of exercises compared to your normal traditional forms of cardio and that doing as little as 10 one minute flat out sprints on a stationary bicycle with a one minute rest interval only three times a week works just as well as longer cycling sessions.

HIIT Can Increase Release of Growth Hormone

Are you looking to increase lean muscle or speed up fat burning? Well, HGH (Human Growth Hormone) can help you do it. HIIT type of workouts can help release and increase the amount of human growth hormone which can help you lean out and improve your overall physique.


HOW MANY TIMES PER WEEK SHOULD YOU DO THE METABOLIC FAT LOSS WORKOUT

You will be able to reap the rewards from 2-3, 15-minute workouts per week. It’s recommended that you don’t do more than 4-5 sessions per week as it might have an adverse effect on your training.


THE METABOLIC FAT LOSS WORKOUT

Perform this workout either on its own 2-3 times per week or at the end of your normal weight lifting session 2-3 times per week.


Exercise
Sets
Reps
Rest
Overhead Medicine Ball Slams
1
15
0
Barbell Deadlift
1
15
0
Battling Ropes
1
30sec
0
Barbell Squats
1
15
0
Kettlebell Swings
1
20
2-3min


AFTER RESTING 2-3 MINUTES, TRY AND DO AN ADDITIONAL 1-2 ROUNDS.



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