How can you walk into your next workout –
And use one of the most popular fat loss training methods: Metabolic Resistance Training.
This is the exact training that has dominated the workout programs for fat loss. And there’s good reason:
- You’re going to save time. These workouts can halve your training time.
- You’re going produce higher lactate and therefore more Growth Hormone that speed up your fat loss.
- You’re going to be able to boost your metabolism for up 38 hours after each workout.
These workouts can fit into your busy days with ease, plus most members find them more fun.
So stay tuned as at the end of this video I’m going to take you through a workout you can us from today.
[Watch the full episode here]
Metabolic Resistance Training (MRT) is just the name we use. There are plenty of other workouts that are similar, that just go by other names. However, there are different types of MRT.
And this is why in this article I’m going to walk you through and show you an actual MRT workout you can use from today.
There’s a common thread that runs throughout MRT workouts: The combination of compound movements, with shorter rest intervals and time-under-tension.
Compounds movements call more muscle fibers into action. The more muscle fibers (fast & slow twitch) you fatigue during training, the greater the training effect we are looking for.
The metabolic effect that we’re looking for is that your metabolism can be raised for up to 38 hours after each workout. Increasing the amount of fat you can burn with shorter workouts.
The hormonal impact as well is that you can have a greater growth hormone surge, and also increase in adrenaline with all help steps in the fat loss process.
The truth is…
All the science—y stuff aside…
You have to work hard.
This is why I have the full beginners MRT workout HERE.
Many trainers and workouts that you see online are too advanced and challenging.
Trainers that think that their clients have to be dragging their sweaty mess of a body out of the gym each day, and having muscle soreness so bad you can’t sit down on the toilet without squealing… Have got it all wrong.
This is exactly why we designed the MEN’S 28-Day Transformation and WOMEN’S Stubborn Fat Fix Program to match you with the best nutrition plan and workout programs… So you know how to eat and train for the best results.
And in this article I’m going to take you through a one of the most effective workouts thats super short.
Forget the slogging it out with long-boring cardio, or endless workouts. You can get better results with these 30-45min MRT workouts.
The reason why we have designed the MRT workouts as they are is so you shift over from the ATP-PC to the glycolitic (anaerobic) system. This is a sweet spot where intensity of exercise is high, while volume remains up.
So the time-under-tension will be in the 50-70 seconds zone, which is also for hypertrophy. This is how you create the “metabolic debt” that makes interval training so beneficial.
We are also not going to focus on counting reps during this workout. Instead we are going to work to a set time that will determine our ‘time under tension’.
Simply, we’re going to have a timer on during out workout, and you’ll see in the video episode the app I use to make this easier.
It’s not only the time under tension, but also the rest in-between the sets that will give us the metabolic effect we want for a higher fat burn.
30-45 seconds is the rest you give yourself in between each set. With the rest in-between the exercises inside each set being a short 10 seconds.
So this means you’re not scrolling through Facebook or checking emails in your workout. You’re in your workout getting the biggest bang for your buck.
Now, for beginners, your work capacity might not mean you can keep up the quick tempo through the workout. And, this is perfectly fine. For beginners I just want you to keep the rest intervals short, and move at a good pace throughout the entire workout.
Let’s be honest…
I love a good arm training day. But, thats not what this is about.
Rather than causing through your workouts with isolation exercises, we’re going to focus on compound movements to give us the best metabolic effect.
We can then put in some machines if you are training in a gym, to help create higher fatigue and lactate. There’s no hard and fast rule, and why I’ll give you actual workouts you can go use.
We’re using in this example an agonist – antagonist supersets.
Simply meaning, we train one muscle, then back it up by training the opposite muscle.
So you can train your chest, and then move straight into a back exercise. So that when one muscle is working, the other is resting.
This way we can get more work done in less time, and creating a a higher amount of whole body fatigue. As well as looking to increase growth hormone as another stimulus to accelerate fat loss.
Lets create a basic template you can use, this can obviously be broke, but lets keep it simple:
This workout is going to be –
3 individual circuits of 2 exercises each.
A1 – Heels Elevated Back Squat
A2 – Incline DB Chest Press
B1 – Bent Knee Deadlift
B2 – Chin Up – or Lat Pull Down
C1 – Travelling Lunges
C2 – Standing Shoulder Press
[I’ve included an Upper Body workout and a Lower Body workout in this program for you.]
Set-up: Perform A1 for as many reps as possible for 60 seconds, then rest for 10 seconds. After this, perform A2 for as many reps as possible for 60 seconds.
Rest for 45 seconds, then get into your next set.
Note: I want you to record your reps, so you know your progression from week to week.
Honestly… I’d go as far as to say that this is one of the best fat loss training methods I’ve used, and one of the easiest from what all the members report back with.
How You Can Start Today
You can see the results of the members that have used this before…
If you want to start today and have the meal plan, workouts and step by step coaching guide as a part of the specialised programs for men and for women here they are:
We have set up it to be specialised for your body type so you have a plan that is suited to your body and metabolism… and then simple to follow that fits into your schedule.
You will also get full access to the program today PLUS the bonus guides I’ve included worth over $150 for FREE.
Looking forward to seeing you on the inside