Why metabolic training is the most effective for weight loss

What is metabolic strength training?

Let's first look at what this type of training actually is.

So, metabolic training for weight loss is a scheme that includes several types of exercises performed at very high intensity with minimal rest breaks. This is done in order to create a feeling of oxygen starvation.

After performing several metabolic exercises on different muscle groups, you can take a short break and then begin again on another muscle group.

This type of training combines several other types at once, for example, high-intensity strength and aerobic.

Ideally, you will work so intensely that your body goes into a state of oxygen starvation from intense exertion. And this state will allow you to burn calories even after training.

High Intensity Interval Training (HIIT)

The concept of metabolic training combines many methods. Long, slow cardiorespiratory bursts primarily target the aerobic system, while short, intense sprints with long rest periods in between target the creatine phosphate system more. There are quite a few good methods that use all three energy systems with a predominance of the glycolytic one. They are most suitable for getting rid of excess fat. One such method is high-intensity interval training. It can consist of sprint interval running, cycling sprint intervals, interval swimming, etc. In this type of training, periods of high-intensity activity, usually lasting 10-40 seconds, are followed by periods of low intensity, lasting 30-120 seconds. For example, one workout might consist of 10 30-second sprints followed by one-minute periods of easy jogging. The duration of each component is set individually.

One HIIT study found that a person's metabolic rate increased by 21 percent within 24 hours of exercise and by 19 percent within 48 hours. Another study showed that if you take into account the total number of calories burned aerobically during exercise and in the post-exercise period (using the effect of the so-called oxygen debt, which consists of increased oxygen consumption to oxidize waste products accumulated during exercise), and the number of calories burned anaerobically during training, it turns out that 39 kilocalories are spent on aerobic exercise lasting 3.5 minutes, and 65 kilocalories are spent on 3 15-second sprints. Thus, HIIT burns more calories even though the time spent on it is about a quarter of the time of a regular slow cardiorespiratory workout (45 seconds versus 210).

Aerobic and anaerobic exercise

So, when you exercise too intensely, your body experiences an “excess” of oxygen consumption.

This brings us to the part about the difference between aerobic and anaerobic exercise.

Aerobic exercise is usually performed in the presence of normal oxygen levels and gets you moving but does not greatly increase your heart rate.

Anaerobic exercise, on the other hand, is performed in a state of oxygen deprivation, this happens because you are training so intensely that your body needs more and more air to cope with the workout. This is how the effect of oxygen starvation occurs.

This causes the body to begin consuming excess amounts of oxygen in an attempt to recover.

This process helps boost your metabolism to a high level, hence the term “metabolic training.”

For a workout to be considered metabolic it must meet three criteria:

1. Engage all parts of the body
2. Run at maximum intensity level
3. Cause a burning sensation, which means the production of lactic acid in muscle tissue

A little deeper into the essence of the approach

So, MCTs include parts of strength training and metabolic training. In other words, this means you perform complex strength workouts back to back with little or no breaks.

These factors satisfy all of the above criteria. You're engaging multiple muscle groups, working close to your limits, and thanks to the high intensity, you're definitely promoting lactic acid production.

How is this workout different from others?

You can see a little comparison here

So, from the table above you can see that MCT gives the maximum result.
Unlike other types of training, it not only improves your strength and cardiovascular system, but also gets you in shape in a fairly short period. Proper metabolic strength training lasts 20 to 30 minutes on average.

Let's compare this to a regular workout (strength or cardio), which lasts about 45 minutes. Or even training in the gym, yes, they are all effective, but most people with today’s pace of life simply don’t have time, so MCT is the best option for them.

Who is MST suitable for?

Now you already have at least some idea about metabolic training, now let's discuss who it is suitable for.

Honestly, they are suitable for everyone, but they should definitely be preferred by those who want:

• not long but effective workouts
• burn fat and develop muscle as quickly as possible
• have developed muscles, but at the same time remain slim
• improve the cardiovascular system
• don't waste time on long workouts
• look athletic and attractive
• expose yourself and your body to new tests

From all this it is clear that such training can improve everyone's life.

There are only a few types of people who should avoid MCTs

People recovering from injury should not start MCT. Firstly, metabolic training requires high intensity and if you do it half-heartedly, there will be no result. Secondly, such high intensity can damage the injury and worsen your current condition. Thus, it is better to wait for complete recovery and only then start training.

The next people who should avoid MCT are beginners. If you are just starting your sports “path”, then it is better to start with something else. The fact is that your body is not prepared for such high intensity. Therefore, for now it is better to prepare the body for such loads, it will take about 6 months (maybe longer, it all depends on you)

Well, the third group is people with certain diseases. For example, if you have heart problems, then MCT is simply contraindicated for you and it is better to give preference to moderate-intensity training.

Pregnancy is also a stop sign for MCT. If you still have questions, it is best to discuss them with your coach.

Before we dive into what metabolic training actually looks like, let's first talk about its benefits.

So here are some key points:

Accelerated fat burning process

It is an indisputable fact that compared to conventional strength training, metabolic training is significantly superior.

During several studies, scientists found that, unlike training at a moderate pace, training at a high intensity showed simply crazy results.

The second type burned much more fat than the first.

Moreover, we all know that excess fat can lead to very disastrous consequences, so MCT not only makes you slimmer, but also saves you from various diseases.

Improves fitness and your cardiovascular endurance

As mentioned above, metabolic training makes the heart work faster, due to the high intensity, your heart rate increases, and very short breaks do not allow it to calm down. What

That is why this type of training is not suitable for people with heart problems.

MCT develops muscles and strength

Since MCT also includes strength training, you will also get great results in the muscle area.

And this is another advantage of metabolic strength training, because most other workouts that are aimed at accelerating metabolism do not pay attention to muscles and muscle mass.

Doesn't take much time

As mentioned above, MCT is the fastest and most convenient type of training. You can be at home or in the gym, it doesn’t matter, all you need is 30 minutes of time. And this is very convenient, especially for people with a busy schedule.

Moreover, MCT includes a variety of compound exercises that work the entire body, so 3 workouts per week (one day apart) will make a great workout regimen.

Yes, yes, you don’t have to go to the gym 5 times a week, training individual parts of the body, or include additional cardio exercises in your schedule, because MCT is the best part of both workouts.

Improves insulin sensitivity

Sensitivity is an important factor that not only helps your body control weight, but also prevents the risk of diabetes.

And here MST also managed to succeed. After each workout, your body begins to respond better and better to insulin.

In one experiment conducted by a group of researchers, it was noticed that volunteers who did high-intensity workouts literally showed better insulin sensitivity after a couple of weeks.

Reduces stress levels

Intense exercise also reduces stress levels and improves your mood.

Once you start doing MCTs, you will immediately notice how positively they affect your mood.

With each workout you will feel calmer and more relaxed.

Improves sleep quality

Last but not least, MCT, like any workout, improves the quality of your sleep.

BUT! It is important to choose the right time for your workout, because if you do it too early, you may fall asleep at the wrong time, or, conversely, if you practice too late, you will have more problems falling asleep than usual.

And these are all just the main advantages of this training, so you really should pay attention to this type of training.

Types of HIIT

The training program for an ordinary person is almost always built individually. According to the HIIT method, it doesn’t really matter what you do: jump rope, use an exercise bike, run in the park or on the track in the gym. The main thing is to alternate active efforts at the limit of your capabilities with periods of rest, carefully monitoring your pulse. In one five-minute session it is permissible to combine various types of interval training: cardio and strength training, running and jumping, stretching and squats with weights.

Tabata Protocol

This type of interval training has a clear timing: 20 seconds of maximum load alternated with a 10-second rest. One approach or circle takes 4 minutes, during which you need to perform 8 sets of any exercise: push-ups, pull-ups, squats, etc. A warm-up is mandatory to warm up and prepare the muscles.

Gerschler method

The effectiveness of interval training is determined by your heart rate. The heart rate accelerates to 80-85% of the maximum, and then 2 minutes are given to rest, during which the heart rate should recover to 120 beats in 60 seconds. The sets continue until the heart rate stops falling during rest. This is a signal to stop training. On average, the duration of a lesson is 20-30 minutes.

Fartlek

Group interval sprint based on competition using a standardized protocol:

• 10 minutes warm-up, jogging;
• 10 minutes of running at high speed;
• 5 minutes of brisk walking to relax;
• 100 m straight, race;
• 100 m race on a slope, uphill;
• A 5-minute cool-down walk takes the body out of stress.

Exercise bike

This type of HIIT involves:

• 5 minutes of warm-up in a calm mode;
• 30 seconds – maximum speed at high resistance;
• 1 minute – rest at a medium or slow pace with minimal resistance.

Beginners should not choose complex sets of exercises. This will not be of particular benefit, since the body needs time to adapt to the stress. For the first month, running, swimming, jumping rope, cycling or orbitrek are suitable. Then classes can be diversified with weights, alternating work on machines and strength exercises.

Depending on the desired result: lose weight, build muscle mass or increase endurance, you can choose interval training with an emphasis on cardio, strength or mixed.

Each professional has his own HIIT system in his arsenal, developed taking into account personal experience and based on the level of preparedness of the target audience. Therefore, it is more comfortable and safer for a beginner to exercise under the supervision of a trainer, at least until the body is in minimally good physical shape. Then you can continue studying at home.

Metabolic Workout Example

So how do you properly structure all of your exercises? Yes, and in general, what is MST?

Below you will find one possible example for your training. The training cycle can be up to three times, it all depends on your qualifications and athletic training.

The exercises are performed one after another. But for beginners, it is better to choose a couple of exercises from this list, adding them as their abilities develop.

Well, or you can change and rearrange these exercises to make it more comfortable for you.

Rest should be minimal. For beginners, about 1-2 minutes, but for more advanced athletes, the break should be no more than 20 seconds.

For exercises that require weight, choose the heaviest possible object to keep you toned. So here are some rules that may help you:

• First lap: 70% of your maximum ability
• Second circle: 80%-90% of maximum
• Third lap: 90%+ of maximum

Set of exercises

• Squats, 10-20 times
• Lunges 10 times on each leg
• Jumping lunges 10 times on each leg
• Squats with jumps 10 times
• Single toe touches, 8-15 reps
• Fitball crunches 10-15 reps
• Leg raises using a fitball 10-15 reps
• Press 10-12 times
• Press using a fitball 10-20 reps
• Push-ups on the ball 10-20 times
• Pull-ups (until exhaustion)
• Lifting dumbbells (butterfly) 10-20
• Raising dumbbells forward 10-20 reps
• Triceps exercise with weight (cable rope), 10-20 repetitions

How the training goes

Therefore, a new type of training becomes the basis of a large number of fitness programs, which are becoming very popular today. One of them, created by Frank Salzone, is shown below.

The scheme is as follows: in each exercise it is necessary to perform the greatest number of repetitions in 60 seconds without rest. After completing these 10 exercises, take a breath and start doing it all over again - and so on for 3 full runs.

You need to exercise three times a week. When selecting weight-bearing objects, you need to pay attention to 2 such positions: do everything correctly, then by the end of each repetition you will feel a slight burning sensation in your muscles.

Compare this workout to TRX loop training

Reverse lunges with biceps curl and press

Stand up straight, place your feet hip-width apart, arms down, dumbbells in your hands. Step back with one leg, kneel on one knee, and lunge forward with the other leg (A).

Bend your elbows, turn your hands so that your thumbs point outward, and lift the dumbbells toward your shoulders (B).

Raise your arms up, squeezing the shells ©.

Move your arms down over your shoulders and return to the starting position. This is only one repetition.

Repeat this movement, but only on the other leg, and continue alternating legs.

Standing press

Press the dumbbells overhead (palms forward) (A).

Slowly lower the dumbbells toward your shoulders (B).

Then jerk them up, returning to the starting position.

Skater with dumbbell

Knees bent, dumbbell lowered to the outside of the right leg (A).

Make a quick jump, landing on the other side (B).

T push-ups

As you rise, rotate to the right while raising your right arm up (B).

Return to the starting position by repeating the exercise to the left side, raising your left arm.

Projectile thrust from the prone position

Sumo reversals

Maintain a bend in your lower back and move your pelvis back. Squat low and lower the dumbbell to the floor (A). Quickly stand up and raise your left knee to hip level while moving the dumbbell in a clockwise circle (B).

Lower your leg, but continue to rotate the projectile until you return to the starting position (position A). The same must be done in the other direction.

Punch

Reverse crunches with leg raises

Lateral lunges + rows

Spiderman from plank position

Stand on your forearms: elbows level under your shoulders, toes on the floor, body extended (A). Bend your right leg and pull your knee across to the side towards your right elbow (B). Straighten your leg back, lifting your foot off the floor ©. Pause, then lower your leg.

Dear friends! At first glance, fat burning exercises may seem difficult and impossible. Try it and you will achieve weight loss. Tested by many women.

Sources:

https://gym-people.ru/pohudenie/diety/kak-uskorit-metabolizm.html https://econet.ru/articles/183333-lishniy-ves-6-uprazhneniy-uskoryayuschih-metabolizm https://anisima. ru/trenirovka-dlya-metabolizma/

How to Add Metabolic Circuitry to Your Training Process?

So, how to properly plan such a workout?

You should remember that this approach to exercise forces the whole body to work, which is why it is better that both before and after training you have a day off from other types of training.

Yes, of course, you can do some cardio exercises, but they should be light enough so as not to overtax the body. After all, doing two intense workouts in a row can lead to injury or other unpleasant consequences.

REMEMBER! The body must have enough time to recover.

If you don't want to exclude strength training from your sports regimen, then it's worth adding MCT so that you have rest before and after it.

Don’t forget, this workout puts a lot of stress on your body, so don’t forget about the rest that your body will need so much.

And running is not the best way to relax and get away from MST, it’s better to take care of yourself, watch movies, take a relaxing bath. Whatever, just let your body recover and only then proceed to the next workout.