The Ultimate Guide to Metabolic Resistance Training

The Professor
The Professor
Gym Guru
metabolic resistance

Wanna get rid of your belly fat or build lean muscles?

Burning excess fat or building muscle could be seen as difficult tasks by some people. There are many workout programs that can help you lose weight or gain muscle. But how about a workout that combines both?

Let me present to you the metabolic resistance training, also known as MRT. This is the perfect workout if you want to burn excess fat and gain muscle. There is no doubt you will see a huge change in your body in just a short amount of time with this game-changer training.


What is Metabolic Resistance Training?

MRT is not a joke. It is one of the most intense workouts, one can think of.

The metabolic resistance training is a time efficient workout that targets the entire body. You have to perform multiple exercises for different muscle groups while the rest periods are extremely short or just a myth. MRT is a combination of up to 6 exercises based on intense cardiovascular and muscular exercises, or simply said, cardio and straight training. Those workouts take normally 30 to 45 minutes. Try doing 6-10 or maximum of 12 reps per set. Repeat the circuit 3-5 times and do this 2-3 times a week.

The little or no rest part of the MRT can push your body into oxygen deficit. Breathing heavily should not scare you. Oxygen deficiency is a key element in the metabolic resistance training. When in oxygen debt, your body burns calories. The process of burning excess fat continues even after your workout.

The EPOK Effect

epok effect

As mentioned above, oxygen deficit is caused when you put your body through a high intensity but short duration workout. Your body needs more and more oxygen during your working. What happens to your body after your intensive training is the so-called excess post-exercise oxygen consumption (EPOK) Some people call it the afterburn. EPOK helps you adapt to the tough workout and to calm your heartbeat and body down.

To See the Best Results from Your Metabolic Resistance Training, You Should:

  • Choose different exercises that target both your lower and upper body and do them correctly
  • Push yourself to your maximum.
  • Do it 3 times a week
  • Stay focused and don’t give up

Metabolic Resistance Training

There are countless combinations and ways to lose weight and get lean using MRT. It is important to include exercises for every part of your body. Here is an example circuit of an MRT routine.

  • Romanian Deadlifts
  • Bent Over Rows
  • Hang Cleans
  • Push Presses
  • Front Squats
  • Lunges

In the beginning, start by doing 8 reps of each exercise. The more muscles you gain, the easier it will get. In time, you can increase the number to 10 or 12 reps. A higher number can be damaging to your muscles. Rest time is 2 minutes, and you have to repeat the circuit 3 times. Your body needs rest after every metabolic resistance training. You can do this MRT every Monday, Wednesday, and Friday or Tuesday, Thursday and Saturday.

You can do this!


What are the Benefits of Metabolic Resistance Training

benefits of metabolic resistance training

There are numerous benefits of MRT. It speeds up your metabolism, helps you burn excess fat and gain muscle a lot faster than normal workouts do. In addition, the more muscles you have, the easier it gets for your body to transport the necessary nutrients and fat around your body. Metabolic resistance training improves your flexibility, strength, stability and overall health condition. After every workout, you should feel happier and much stronger.

“… has profound effects on the musculoskeletal system, contributes to the maintenance of functional abilities, and prevents osteoporosis, sarcopenia, lower-back pain, and other disabilities. More recent seminal research demonstrates that resistance training may positively affect risk factors such as insulin resistance, resting metabolic rate, glucose metabolism, blood pressure, body fat, and gastrointestinal transit time, which are associated with diabetes, heart disease, and cancer.” 



Bottom line:

If you want highly effective, but short workout sessions combined with gaining muscle and burning fat, the metabolic resistance training is the right one for you. It helps you transform your body and get fit. MRT boosts your cardiovascular fitness level by elevating your heart rate and your overall muscular strength. You will gain self-confidence and become the best version of yourself in just a few weeks.

The body achieves what the mind believes.


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