Metabolic Resistance Training

Metabolic Resistance Training

What is Metabolic Resistance Training or MRT?

This is an awesome workout that combines intense cardio with strength training, it could possibly be the most effective fat burning training method out there.

In order to achieve the desired outcome from this type of training you have to work to your maximum capabilities, give your all through a series of movements, predominantly compound exercises such as squats, chest press etc.

Essentially MRT is a strength based circuit routine, where we stack one exercise after another with little or no rest in between exercises. After completing the circuit you will rest for 1 to 3 minutes depending on your fitness level and then repeat for 3 to 4 rounds.

Here is an example of a Metabolic Resistance training workout

Perform 12 – 15 reps of each exercise – choose a weight suitable to make at least 12 res difficult.

Rest 1 – 3 minutes
Repeat for 4 rounds

1)Squat
2)Shoulder press
3)Deadlift
4)Chest press
5)Bent Over Row

Benefits of Metabolic Resistance Training


Torch calories during and after your workout

The intensity and the weight that you are using will determine just how many calories you burn during your workout, but working at your maximum for around 45 mins should result in about a 600 calorie burn.

With MRT you will also achieve something called post-exercise oxygen consumption or EPOC, the scientific term for the “afterburn” effect. Afterburn is when your body keeps on burning calories for hours after your workout is done.

Helps with some diseases

metabolic training has been shown to help patients with metabolic diseases such as type 2 diabetes and obesity.
In one study, participants who trained for 45 minutes, three times per week, lost fat mass while preserving muscle.

Link to results: https://www.sciencedirect.com/science/article/abs/pii/S0168605407001213

Muscle growth

Because you are using compound resistance exercises and working to almost failure you will trigger the release of growth hormone and see an increase in muscle growth and strength.

Cardiovascular health

Putting your body through a high intensity workout such as this does wonders for your cardiovascular system. Your heart will be pumping hard as your body works to keep up the pace.

Some of the benefit of cardio training are :

It can help lower blood pressure, and keep your arteries clear by raising “good” high-density lipoprotein (HDL) cholesterol and lowering “bad” low-density lipoprotein (LDL) cholesterol levels in the blood.
Regulate insulin levels and lower blood sugar
Regulates weight
Aids sleep
Boosts mood
Improves brain power
Strengthens immune system
Reduces asthma symptoms

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