Metabolic resistance training has gained popularity in recent years as an effective and efficient way to burn fat and improve overall fitness. Unlike traditional resistance training, MRT is designed to keep your heart rate elevated throughout the entire workout, providing both cardio and strength benefits.
An MRT workout incorporates various compound exercises, which work multiple muscle groups simultaneously, to increase the metabolic demand on your body. This type of training not only burns calories during the workout but also continues to do so long after the session has ended. Research has shown that MRT can lead to increased muscle mass, decreased body fat, and improved cardiovascular health.
Another advantage of MRT is its flexibility. You can perform these workouts practically anywhere, making it an ideal option for those with limited time or access to a gym. With just a set of dumbbells and a timer, you can get an intense workout in just a few minutes.
In this article, we’ll delve deeper into the science behind MRT and provide a detailed guide on how to incorporate it into your fitness routine. Whether you’re a beginner or an experienced gym-goer, MRT can help you achieve your weight loss and fitness goals in a shorter amount of time. So, get ready to rev up your metabolism and burn more fat with metabolic resistance training!
Metabolic Resistance Training (MRT) is a type of High-Intensity Interval Training (HIIT) that combines strength training and cardiovascular exercise. MRT workouts are designed to be intense and challenging, using a series of exercises that target large muscle groups in quick succession with short rest periods in between.
The goal of MRT is to create a metabolic disturbance in the body, which increases the number of calories burned during and after the workout. By doing so, MRT is one of the best, most intense strategies for building muscle, torching fat, and improving overall physical fitness – and the best part is, you can do it anywhere.
MRT workouts typically use compound exercises, which work multiple muscle groups at once, making them more efficient and effective than traditional strength training. Examples of MRT exercises include squats, lunges, deadlifts, push-ups, and burpees.
During an MRT workout, you perform these exercises in a circuit, completing one set of each exercise back-to-back with little to no rest in between. This creates a high-intensity, full-body workout that targets both muscular strength and cardiovascular fitness.
The short, intense nature of MRT workouts allows you to burn more calories in less time than traditional exercise programs, making them an excellent option for those with a busy schedule. It is claimed that the metabolic disturbance created during an MRT workout can continue to burn calories for hours after you’ve finished exercising, making it a highly effective strategy for weight loss and improving overall fitness.
Is Metabolic Training The Same As HIIT?
One of the main difference between High-Intensity Interval Training (HIIT) and Metabolic Resistance Training (MRT) workouts is that HIIT can be designed to focus solely on cardiovascular exercises, metabolic training incorporates both strength training and cardiovascular exercise to provide a full-body workout. By using resistance exercises in a circuit, metabolic training places a greater demand on your body, leading to increased muscle growth, improved cardiovascular health, and fat loss.
While metabolic training and HIIT share similarities, such as the use of short, intense intervals, metabolic training places greater emphasis on resistance exercises and targets both muscular and cardiovascular fitness. By using a variety of resistance exercises, including compound exercises that work multiple muscle groups, metabolic training creates a greater metabolic demand on your body than traditional HIIT workouts.
The great thing about metabolic resistance training is that it can be done practically anywhere, with very little equipment. All you need is a set of dumbbells and a timer to get an effective workout. This makes metabolic resistance training an accessible and convenient option for those looking to burn fat and improve their fitness levels without having to go to a gym.
What Is The Difference Between MRT And HIIT?
Metabolic resistance training (MRT) and high-intensity interval training (HIIT) are both types of exercise that involve short bursts of intense activity with brief periods of rest. While they share similarities, there are some key differences between the two.
The main difference between MRT and HIIT is that HIIT is typically done in a gym setting with specialised equipment, while MRT can be done anywhere with minimal equipment. HIIT often involves activities such as sprinting on a treadmill or cycling on a stationary bike, while MRT includes strength training exercises such as squats, lunges, and presses, as well as cardiovascular exercises.
One of the benefits of MRT is that it includes a strength training component, which can help preserve muscle mass while promoting fat loss. On the other hand, HIIT workouts tend to focus more on cardiovascular exercise, with less emphasis on strength training.
Another difference is that MRT typically involves longer work periods with shorter rest periods compared to HIIT, which may involve shorter work periods with longer rest periods.
While both MRT and HIIT can be effective for promoting fat loss and improving fitness, MRT may be the better choice for individuals looking to build muscle while losing fat. Additionally, MRT can be done anywhere with minimal equipment, making it a convenient option for those who don’t have access to a gym or specialised equipment.
Does Metabolic Resistance Training Work?
Metabolic resistance training (MRT) has gained popularity as an effective way to burn fat, build muscle, and improve overall fitness. This type of training involves high-intensity exercises with short rest periods, which is believed to increase metabolic rate and promote fat loss.
While there is limited research on MRT specifically, studies on similar types of high-intensity interval training (HIIT) have shown promising results. HIIT has been found to improve cardiovascular health, increase muscle mass, and reduce body fat in a shorter amount of time compared to traditional steady-state cardio exercise.
MRT workouts can be designed to target large muscle groups and challenge the body to expend maximum energy in a short amount of time. This can lead to improved metabolic rate and greater fat loss, especially when combined with a healthy diet.
The great thing about MRT is that it can be done anywhere with minimal equipment. All you need is a set of dumbbells and a timer to perform a variety of exercises that target multiple muscle groups.
Is MRT Good For Weight Loss?
Metabolic resistance training, or MRT, is an effective method for weight loss. MRT workouts are designed to increase the metabolic rate of the body, which means that they help you burn calories even after you finish your workout. This is achieved through the Excess Post-Exercise Oxygen Consumption (EPOC) phenomena.
During an intense workout, you consume elevated amounts of oxygen to fuel your body. After the workout, your body continues to consume oxygen at a higher rate to help repair muscles and restore your body to its pre-workout state. This process can last for up to 24-48 hours after your workout, which means that you continue to burn calories even when you’re not exercising.
MRT is particularly effective for weight loss because it incorporates strength training exercises that target multiple muscle groups. This type of workout not only burns calories during the workout itself but also helps to preserve muscle mass while burning fat. Muscle tissue is metabolically active, which means that it burns more calories than fat tissue even when you’re at rest. By building muscle through MRT workouts, you can boost your metabolism and burn more calories throughout the day.
MRT workouts are also generally short and intense, making them ideal for people with busy schedules who are short on time. With just a set of dumbbells and a timer, you can perform an effective MRT workout anywhere, without the need for a gym or specialised equipment.
How Many Calories Do You Burn With Metabolic Resistance Training?
Metabolic resistance training is a highly effective way to burn calories and promote weight loss. The workouts themselves are intense and can burn a significant amount of calories in a short period of time.
The exact number of calories you burn during an MRT workout will depend on a variety of factors, such as your age, weight, gender, and the intensity of your workout. By some estimates, you can burn as much as 600 calories in a single session depending on which exercises you do and how hard you go.
It’s important to note that while MRT can be an effective way to burn calories and lose weight, it should be done in combination with a healthy diet to achieve optimal results. By combining MRT workouts with a balanced diet, you can create a calorie deficit that can lead to significant weight loss over time.
Does MRT Build Muscle?
Metabolic resistance training is an excellent way to build muscle. MRT workouts are designed to challenge your muscular endurance and increase your metabolic rate, which in turn can help you build muscle mass. During an MRT workout, you’ll be targeting large muscle groups with compound exercises like squats, lunges, and deadlifts.
MRT workouts also incorporate short rest periods, which helps to create a “metabolic disturbance.” This is where the body experiences an oxygen deficit during the workout, and then tries to return to homeostasis during the recovery period. This process, known as Excess Post-Exercise Oxygen Consumption (EPOC), accelerates fat loss and can also lead to increased muscle protein synthesis.
MRT workouts are an ideal way to build muscle for those who are short on time or who don’t have access to a gym. All you need is a set of dumbbells and a timer to get started. Just make sure that you’re replenishing your muscles with high-quality protein after your workout to support muscle recovery and growth.
You can try the ALPHA Circuit — a highly effective metabolic resistance training workout that can help you build lean muscle and burn fat.
Goblet Squat – 10-12 reps
Incline Dumbbell Press – 10 reps
Single-arm Dumbbell Row – 8 reps
Dumbbell Romanian Deadlift – 12-15 reps
Up & Down Plank – 30s
To perform this workout, complete 4 rounds with 10 seconds rest between exercises and 90 seconds rest between rounds to allow your muscles to recover.
What Are The Benefits Of MRT Workouts?
There are many benefits to incorporating MRT workouts into your fitness routine, including the ability to burn fat quickly and build muscle.
One of the primary benefits of MRT workouts is their effectiveness in burning fat. These workouts are designed to get your heart rate up and keep it there, which leads to an increased caloric burn. By some estimates, you can burn as much as 600 calories in a single MRT session, depending on the exercises you choose and the intensity of your workout.
In addition to burning fat, MRT workouts also help to build muscle. This is because these workouts often involve resistance training, which is an effective way to promote muscle growth. By targeting large muscle groups and using heavy weights, you can stimulate muscle growth and increase your overall muscle mass.
Another great thing about MRT workouts is that they can be done practically anywhere, and require very little equipment. All you need is a set of dumbbells and a timer, which makes them an ideal workout for people who are short on time or who don’t have access to a gym.
Metabolic Workout For Women
Metabolic resistance training is an excellent workout for anyone looking to lose weight quickly, but it can be especially beneficial for women. Women tend to have less muscle mass than men, which can make it harder for them to burn fat and lose weight.
MRT workouts help to address this issue by targeting large muscle groups, which helps to preserve and build muscle while burning fat. This is important because muscle mass helps to increase metabolism, allowing you to burn more calories throughout the day. By building muscle through MRT workouts, women can accelerate their weight loss efforts.
Metabolic resistance training can also be done practically anywhere with very little equipment, making it a convenient and effective workout for busy women who may not have time to go to the gym.
If you’re a woman looking to lose weight quickly and effectively, metabolic resistance training is a great choice. Not only will it help you burn fat and build muscle, but it can also help to boost your metabolism, leading to long-term weight loss success.
MRT Workout Plan (10-10-BURN)
This MRT workout plan is a great option for anyone looking to lose weight and burn fat quickly. The workout is designed to be high-intensity and requires minimal equipment, making it a great choice for those who prefer to exercise at home or who don’t have access to a gym.
The workout consists of five exercises, including:
These exercises target large muscle groups, helping to build muscle while burning fat. It’s important to use a weight that you can comfortably shoulder press for 10-15 reps. This will ensure that you’re using proper form and avoiding injury.
During the workout, you should aim to complete all five exercises without resting in between. Once you’ve completed all five exercises, take a 1-2 minute break before starting the circuit again.
The number of sets you should do will depend on your fitness level. Beginners may want to start with 1-3 sets, while more advanced individuals can aim for 4-6 sets or even 7-8+ sets for elite athletes.