You’ve heard me talk incessantly these last few months about all of the benefits of Metabolic Conditioning. These workouts are challenging, effective, and constantly keep your body guessing. You know this style of training is exactly what you need but maybe you’re not sure where to start? Let me help get you going in the right direction!
Today I want to share with you the three best Metcons for Fat Loss.
1. HIIT HIIT is an acronym for high-intensity interval training. The premise is simple: intersperse bouts of high-intensity aerobic with lower intensity bouts. Studies have consistently shown that this style of training helps to stimulate the sympathetic nervous system to burn more fat as compared to steady-state exercise. Better yet, you’ll achieve these superior results in less time--awesome!!
But wait, it gets even better from a fat-burning standpoint. Not only does HIIT optimize fat burning during the exercise session, it actually keeps your metabolism elevated long after you’ve stopped. This is due to a phenomenon called EPOC (excess post-exercise oxygen consumption)””sometimes called the afterburn. As if you thought raised metabolism sounded sciency before.
A high EPOC level is associated with elevated metabolism and increased secretion of growth hormone and noradrenaline. These hormones help break down stores of fat and increase their use as a fuel source. In a nutshell, there is a significant caloric cost for the body to return the body to its resting state. This includes replenishing depleted energy reserves, repairing cellular damage, clearing metabolic byproducts and facilitating tissue growth. The net effect lasts as long as 36 hours after exercise, burning as many as 150 calories a day beyond resting levels.
The catch: you need to work out intensely to maximize EPOC. That makes HIIT a homerun when it comes to slimming down and shaping up. It’s a fantastic metabolic conditioning tool but is quite advanced. Make sure you’re ready.
2. Circuit Weight Training
The traditional way that most people lift weights is to perform a set, rest for a minute or two, perform another set of the same exercise, rest another couple of minutes, and continue along in this fashion until the desired number of sets of a particular exercise is completed. Then it’s time to move on to the next exercise for a given number of sets. Certainly there’s nothing wrong with training in this manner. In fact, it’s an excellent way to build strength and develop muscle. But if you want to rev up your fat burning potential, circuit training can provide a better bang for their workout buck.
Circuit training is carried out by performing a set of an exercise then moving directly to a different exercise and then another and then another…all with little or no rest between sets. The idea is to keep your heart rate elevated so that you continue burning a maximum number of calories as you lift. It’s a good way to build muscle and strip away fat: a win/win proposition.
The best way to approach circuit training is by structuring your workout so you work an agonist muscle and then its antagonist. So, you could set up your routine like so: perform a chest move, follow it with a back exercise, then a quad move, with a hamstring lift, then an abdominal exercise. After you complete a circuit you can perform the entire sequence again another time or two for a terrific metabolic kickstart.
3. Compound Training
You might not have heard the term “compound training” but I’ll bet you’re at least familiar with the concept. Simply stated, compound training involves combining two different exercises into one movement. While technically any two exercises can be employed, it’s generally best to pair a lower body exercise with an upper body move. A squat into a shoulder press, a lunge into a biceps curl…get creative and you can come up with an almost endless array of moves.
Why is compound training such a good way to burn fat?
Because it increases the amount of muscle mass used in the exercises. The number of calories burned is directly related to how much muscle is stimulated during training: more muscle equates to a greater caloric expenditure. Ideally you should strive to include as many multi-joint movements as possible.
String together a few compound moves with short rest intervals and you’ll burn hundreds of extra calories while simultaneously cutting your workout time in half!
If you’re ready to add some Metabolic Conditioning to your routine, download my FREE Guide to Metabolic Conditioning here. You’ll learn even more benefits to this style of training, how to cut down on your workout time without sacrificing results, and it also includes 5 of my favorite Metcons so you can get started right away!
Talk to you soon,