Metabolic Resistance Training: What is it, anyway?
Metabolic Resistance Training...there’s a mouthful. Metabolic Resistance Training, or MRT, is one of my primary offerings for both personal training and classes, and for good reason: it works. Let’s talk about what MRT is, how it works, and who it is ideal for.
What It Is
“Metabolic” is a hot word in fitness these days. Our metabolism slows down considerably as we get older, and when you add in compounding lifestyle factors - a desk job, sitting in hours of traffic daily, a problematic diet, stress - it can almost seem like winning the battle over your metabolism is a moot point. This causes most people to choose extreme diets when weight needs to be shed. I’ll discuss the consequences of low-calorie and other “crash” diets in future blogs, but today let’s focus on a positive and permanent solution. Rather than trying to beat your metabolism to death, why not work on improving it?
That’s where Metabolic Resistance Training comes in. Metabolic simply indicates that this style of exercise is designed specifically to cause a dramatic spike in your metabolism. Faster metabolism = greater caloric burn on a daily basis. Resistance training is any kind of training that requires you to work against an outside force. Weightlifting, strength training, calisthenics, and weight training are all examples of resistance training. In MRT classes, we will utilize a wide variety of resistance tools, including free weights of all varieties (barbells, dumbbells, kettlebells) as well as sandbags, bodyweight exercises, and medicine balls. We will also make regular use of the ergometer (rowing machine), jump rope, plyo boxes, and running...just to name a few.
How It Works
In order to be effective, MRT should have the following qualities:
Prioritizing compound, multi-joint exercises. Compound movements use multiple muscle groups at once; multi-joint exercises use multiple joints. Both are typically full-body. The more muscles used at once, the greater the metabolic impact.
Limiting rest breaks. While we never rush through exercises or rest, we keep the flow of class going. No more than 15-30 second rest breaks between exercises - usually just enough to catch your breath and grab a swig of water - and 1-2 minutes between rounds. The exception to this is during the strength component of class, in which longer rest is required for proper recovery of the central nervous system.
Challenging weights. No Barbie weights here! Since rest is limited, you won’t lift as much as you might during a focused strength training session, but this is still resistance training. Heavy weights will build lean muscle, resulting in both even more metabolic spike over the long run. You will be encouraged to use an effective but safe level of resistance for your fitness level.
The goal of MRT is to create metabolic disturbance. You will burn a ton of calories during class, it’s true, but the real magic happens afterward: MRT is designed to create excess post-oxygen consumption (EPOC), sometimes referred to as “afterburn,” which essentially keeps your metabolism running at an elevated rate for roughly 36 hours after you finish working out. The result is a much higher overall caloric burn, leading to greater fat loss. Over time, this can also lead to a higher day-to-day metabolism, making weight maintenance much easier.
Metabolic Resistance Training is often thought to blur the lines between traditional cardio and strength training. It is not pure cardio. It is not pure strength training. Have you heard the Jen Sinkler quip about “lifting weights faster’? A few years ago, a journalist asked her what she did for exercise. She responded, “I lift weights.” They followed up, “But what about cardio?” In the typical Jen Sinkler tongue-in-cheek fashion, she retorted, “I lift weights faster.” Well…it became an internet phenomenon and hasn’t stopped since. Jen is right: you can lift weights faster and achieve most of the same benefits as you can from traditional cardio. MRT can and will use both the aerobic and anaerobic energy systems. If cardio isn’t your thing, MRT may be a perfect solution to maintaining balance in your training. Bonus: Remember that EPOC, or afterburn effect we mentioned? Most cardio doesn’t provide that same effect, so in many instances MRT may be more effective than cardio for weight loss.
Who It Is For
MRT provides two main benefits:
Improved metabolism (for weight loss or weight maintenance)
Improved conditioning (for athletic performance and overall fitness)
Metabolic Resistance Training can be for almost anyone. I do recommend a solid foundation of fitness before beginning any intense exercise program, and without a doubt, MRT is intense. In personal training, MRT is always designed specifically for you, your body, and your goals. In class, I will always provide suggestions on how to adapt the class to suit your personal needs and will work with you to find modifications. If you don’t think you have the necessary baseline of fitness, or if you don’t feel comfortable working at your own pace in a group setting, I recommend starting with some personal training before joining a fast-paced MRT class.
I also strongly recommend MRT for anyone who has limited free time, or simply wants to get a lot of “bang for their [fitness] buck.” Metabolic Resistance Training provides the benefits of cardio and strength training; three sessions per week of MRT is sufficient for almost everyone. The protocol is highly effective, yielding visible and energetic results in a relatively short amount of time, which typically encourages trainees to stick with their program; this is usually the biggest struggle when people are creating a fitness habit.
While MRT is my top choice of protocol for folks looking to lose or maintain their weight, it is also equally effective for conditioning, and can even be used for strength and muscle gain. My MRT classes are structured in such a way that you can control your rest breaks, so if you are looking less of a caloric burn, you can rest a little bit more and use heavier weights. MRT can easily be merged with an existing program or routine to best suit your interests and goals.
Join in!
Interested in trying Metabolic Resistance Training for yourself? Or come join us every Mon/Wed/Fri 9:30am at Westlake CrossFit for my Metabolic Resistance Training class; your first class is FREE, and classes are available through ClassPass. Or contact me for a FREE introductory consultation to see if personal or small-group training with Caffeinated Fitness is the right fit for you. Let’s get sweaty!