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Metabolic resistance training for fat loss

If you want to build muscles and at the same time want to lose fat, metabolic resistance training can help you to do that. MRT has many benefits and it can help you tremendously in transforming your body. It is a term that covers different combinations of intense, efficient cardiovascular and muscular training. There may be supersets, circuits, low rest, speed and compound movements. Both aerobic and anaerobic exercises are included in it.

MRT basics

Crunch time

First, MRT focuses on packing more exercises into less than. You can achieve that by using high repetitions (15-20 wraps per set) and reducing the rest time between sets. It is very important to train at maximal or near maximum levels in case of efforts, so that you can optimise your results from the work schedule. It may be necessary to take your most of the sets to muscular failure so that you can get the maximum benefit out of the workouts each and every day.

More muscles, more energy

MRT is a total body routine and in each session you will work on major muscles. It is very important to get more muscles worked during your workout because it will increase your metabolic cost. That is why multi-joint exercises are always included in such a workout regime. You will need to involve more muscles and as a result of that you will gain more energy. Always go for compound movements like squats, presses and rows. In case of arms and calves, you can perform single joint movements. Exercising three days a week should be good enough for you because that will give you enough time for adequate recuperation.

MRT routines

If you go for the tried and true MRT strategies, it will help you to remove the stubborn fat from your body and increase your energy. It will be advisable for you to stick to one strategy for certain period of time to see the maximum results. Then you can change the strategy and perform the new strategy for sometime. Do not over train yourself because that is also not good for you. You can have an unloading cycle in between two strategies which may run for one week. During this time, you need to reduce the efforts, which means you are not utilizing all the energy and you are not challenging your muscles to the maximum level possible. It is also important for you to understand that there is a general rule pertaining to MRT routines. It says that you need to limit metabolic training cycles to a maximum of eight weeks. If you go beyond that, it is possible that you will compromise your muscular gains and you don’t want to do that.

Speedy too slowly

When you are performing repetitions during your sets, you should do that at a moderately fast tempo. Even though many people may tell you that super slow training is very important for increasing metabolic effects, the studies done on that topic show otherwise. When you are performing concentric lifts, you should perform them as explosively as possible but do not forget to keep your technique clean.

During the eccentric reps, when you lower the weight, it should be performed slower. When you do that, your muscles will resist reputational pool and performing eccentric exercise in this way will have a significant effect on MRT. If you do not lower the weights with control, you will not get the desired results.

References

1. Omega Body Blueprint
2. The Role of Exercise and Physical Activity in Weight Loss and Maintenance
3. Effects of aerobic and/or resistance training on body mass and fat mass in overweight or obese adults