Metabolic Training is becoming a very popular method of working out, you may of heard of CrossFit which is an extreme type of metabolic training. The popularity of these workouts is due to the number of calories that can be burnt during the workout, the short amount of time the workouts take to complete, and the increased calories burnt after the workout due to their high intensity nature. I have been incorporating metabolic workouts into my training routine ever since reading The Metabolic Effect Diet by Jade and Keoni Teta.
Metabolic Training is one of the most effective ways to burn fat. It involves completing compound exercises, such as squats and chest press, in quick succession which leads to burning a high number of calories not only during the workout but also for up to 72 hours afterwards. The workouts typically take anywhere from 12 to 25 mins to complete. They are ideal for intermediate to advanced fitness enthusiasts. You will be pushed not only anaerobically but aerobically because the exercises are designed to get you out of breath due to their high intensity. There are also hormonal benefits from strength training at a high intensity which promotes “lipolysis” (the medical term for fat loss). Metabolic workouts can also incorporate plyometric exercises, examples of these can be found in Insanity: The Ultimate Cardio Workout and Fitness DVD Programme, specifically in the insanity plyometric cardio circuit. I have completed this and I can tell you it is tough.
The following is an example metabolic workout using exercise supersets:
- 10-15 reps squat into shoulder press
- 10-15 reps squat jumps holding dumbbells
- 10-15 reps dumbbell lunge into dumbbell lateral raise
- 10-15 reps bicep curls followed by tricep dips
Each exerise in a superset should be completed back to back with no rest between the exercises, i.e. for exercise 1 perform a squat and then push up into a shoulder press. The idea is to move from one exercise to the next with minimal rest in between exercises, perhaps 30 – 45 seconds. It is important to maintain good form to reduce the risk of injury so if that is starting to drop then a rest is essential. For this particular workout you would aim to complete 4 or 5 complete circuits, where a circuit is one entire round through the 4 exercise supersets outlined.
If you are interested in trying this type of training you can get some some detailed information on the benefits of metabolic training and eating from The Metabolic Effect Diet, if you prefer to workout with a demonstrator then Insanity: The Ultimate Cardio Workout and Fitness DVD Programme will provide you with a ton of workouts to complete, alternatively BODYROCK.tv is an excellent resource for daily free timed metabolic workouts, and of course you could always join your local CrossFit classes.
Please share any other good resources you have found for Metabolic Training in the comments below.