How To Burn Fat with Metabolic Training
[caption id="attachment_150302212255" align="aligncenter" width="790"] What is the best way to burn body fat? The answer may surprise you.[/caption] If someone asked you the best way they could go about the goal to burn fat, what would you tell them? If they really wanted to know how to lose weight, what direction would you point them in? Many people, when asked these questions, would answer that cardio is the sure-fire method to a lean body. Spend as much time as you can on the bike, elliptical, or treadmill so you can burn as many calories as possible while on those machines. If you were a little more involved in the fitness community and had done your research, you might answer that question differently. You might state that HIIT, which stands for high intensity interval training, is the best method to burn fat. This method involves alternating between very intense bouts of cardio exercise with active rest periods. For instance, you might sprint for 30 seconds and then rest for 60 seconds after that. Repeat this 10-15 times and then call it a day. Proponents of this approach state that HIIT will not only burn calories while you are doing it, but also help to burn calories for a few hours after. And they are right... it does. But what if I told you there was an even better manner in which you could burn fat from your body? A way that would literally have you burning fat 24 hours a day? A method that would basically change the way your body utilizes fuel, helping you burn extra energy rather than store it? That’s what I’m here to talk to you about today.
How To Burn Fat With Metabolic Training.If you want to discover the way of the future in terms of the best fat burner exercise option, this would be it. Let’s talk about what metabolic training is.
A Lesson In MetabolismBefore we talk too much about the actual exercise component of metabolic training, I want to be sure that you fully understand what your metabolism stands for and represents. Your metabolism essentially refers to all the processes and reactions taking place in your body on a day to day basis. Digesting your food is part of your metabolism. Repairing muscle tissue and bone is also a part of your metabolism. Ensuring that your body is producing adequate white blood cells is also going to get placed in with a ‘metabolic’ event. Think of your metabolism as representing all the various tasks that occur inside your body on a day to day basis. Your metabolic rate then refers to how fast or slowly those tasks are moving along. How much does your body execute in a given day? And more importantly, how much energy does it use while executing those tasks? Someone with a slow and sluggish metabolic rate is going to execute those day to day tasks slowly. They burn energy at a snail’s pace and while they may eventually finish the job, they do so in a very energy efficient manner. [caption id="attachment_150302212259" align="aligncenter" width="790"] Your metabolic rate is based on how much energy your body burn in a given day.[/caption] Someone with a fast metabolic rate on the other hand is more like a Ferrari. They burn through fuel but get to the finish line very quickly. These are the people who naturally tend to be lean because their body uses fuel up almost as quickly as it comes in. They also tend to have a higher amount of total lean body tissue. [caption id="attachment_150302212260" align="aligncenter" width="790"] Muscle mass burns more calories than fat does, so the more muscle you have, the higher your metabolic rate will be.[/caption] Muscle mass, at rest, burns far more calories than fat mass does, so the more muscle you have, the higher your metabolic rate will be. So as you can imagine, if you want to lose body fat, you need to become more like that Ferrari. You want to change your body so that rather than burning fuel slowly with a sluggish metabolism, you burn fuel rapidly. At the end of the day, this is what will get you and keep you leaner. Imagine if you could burn calories 20% faster 24 hours a day? What would that look like? Basically, you’d be losing weight faster or you could eat 20% more food and your rate of weight loss would not change. However you choose to look at it, you come out ahead. The real secret to a successful fat loss journey is to train your metabolism to become faster. It’s to convert your body into a fat burning furnace, rather than a body that stores energy and runs extremely slowly. This is the goal with metabolic training
What IS Metabolic Training?[embed]https://youtu.be/8J2ubvOFxFo[/embed] What is metabolic training and how can you get in on this fat burning secret? When looking at training, you likely know of three different options. Steady State Aerobic Training Steady state aerobic training is your classic ‘cardio’ training. Get on a cardio machine and start it up, not moving from your place for a good 30-60 minutes. Boredom will likely set in, but keep doing your time. Eventually it’ll be over. This form of cardio does very little to condition your metabolic rate so the calorie burning stops when you do. Plus, it also wears out your joints over time as the repetitive motion damages your ligaments and tendons. It is not a smart way to go about fat loss goals. Interval Anaerobic Training Next you have interval anaerobic training. This is the HIIT that we referred to earlier. This type of training helps you burn calories while you do it, as well as for a few hours after as your body recovers. This is referred to as EPOC, which stands for excess post exercise oxygen consumption. This form of training is short and sweet, typically lasting around 20-30 minutes. It’s still done on cardio machines but since you’re constantly changing paces, it tends to be less mind-numbing compared to the aerobic option noted above. Weight Lifting Then you have weight lifting. Most people think of weight lifting not so much as a fat burning activity but more as a muscle building one. [caption id="attachment_150302212262" align="aligncenter" width="790"] while you may not think of weight lifting as a fat loss exercise, indirectly, it can very well be.[/caption] You go to the gym and start lifting the heavy weights. Do a set. Rest. Do another set. Rest again. That’s the drill. If you manage to build some lean muscle mass through weight lifting, this will translate to you maintaining a higher resting metabolic rate as we noted above. So while you may not think of weight lifting as a fat loss exercise, indirectly, it can very well be. Furthermore, weight lifting is the only form of exercise that has the capability to completely transform your body. You can begin to build muscle in all the right places, changing not only how much fat you have, but the entire shape of your physique. If you want to make a transformation, weight lifting if often said to be the form of exercise to do. Now, metabolic training is going to combine those last two. You are going to mix the concept from HIIT with the form of weight lifting. This way, you get the strong muscle building benefits that weight lifting brings combined with the metabolic enhancing benefits that HIIT offers. All in all, you get an unbeatable form of exercise that will dramatically transform your body. What are all the benefits to metabolic training? Let’s take a look.
The Benefits To Metabolic TrainingThe benefits to metabolic training are numerous. Here are the main ones that you need to know about.
- Increased resting metabolic rate
- Improved functional strength
- Enhanced muscular development
- Enhanced Insulin Sensitivity
- Improved lung/heart capacity
- Decreased stress/increased endorphin release
- Less taxing on your joints/tissues
- Neurological adaptations
Structuring Your Metabolic Training ProgramSo now that you know all about metabolic training, how do you do it? How do you shape your program so that you receive these benefits? The first thing to note is that metabolic training is not cardio training. Despite the fact it’s a great fat burner, it’s not going to the gym and utilizing one of the cardio machines. Instead, you will be performing common strength training movements alternating with popular bodyweight conditioning exercises. So for instance, you might perform a set of barbell squats and then immediately after that, go into some push-ups. Then once those push-ups are finished, it might be time for a round of burpees. Then once that’s done, you might rest for 30 seconds before repeating the entire circuit again. There are three main requirements to designing an effective metabolic conditioning program. These include:
- Compound Exercises
- Full Body Nature
- Little Rest Time