The 3 Most Important Elements of a Metabolic Resistance Workout

Hey there :-)

As those of you who read this blog regularly know, I am a big fan of strength training. Whether it's heavy lifts with the barbell, complexes or combos with kettlebells or dumbbells, or a do-it-anywhere bodyweight blast, I'm a fan. Typically, I like my workouts to be short and sweaty: 25-30 minutes of hard work does the trick most days. I'll sometimes do a longer lifting session 1-2x per week, but more often than not, my preference is for shorter and more intense (and sweatier!) sessions. Once, I was leaving my gym and a man who saw me come in exclaimed, "What?! You're finished already?!" I replied, "It was short, but it did the trick!" My comment likely made no impression on him whatsoever. But it did serve to remind me of the fact that while there's no one-size-fits-all strength training program, there is a very effective protocol that can help you burn fat and build muscle simultaneously. What's it called? Metabolic Resistance Training.

Metabolic Resistance Training, or MRT, is basically performing weight-bearing exercises quickly with the goal of getting really sweaty. MRT sessions can be completed on their own for a quick sweat session, or added onto a longer lifting session where the heavier, single-joint lifts are completed first (think squat, deadlift, bench press). MRT exercises tend to incorporate the whole body to get more bang for your metabolic buck, so to speak, and are grouped into circuits of 3-5 exercises. MRT is an effective fat loss, strength-building tool because it combines multi-joint movements under load (weight) with short rest periods: the perfect combination to produce greater metabolic disturbance. Another way of defining MRT would be "cardio weight-lifting" because you're getting the benefits of cardio (greater cardiovascular health, improved work capacity, etc.) and weight-lifting (more muscle mass, stronger bones, efficient metabolism), all in one workout!

MRT circuits can be completed for reps or time. I typically set a timer for 25-30 minutes and complete as many rounds of the selected exercises as possible. I keep rep ranges low to moderate--between 8-12--but if you're new to this type of training, I'd recommend starting with 8-10 reps. Here's an example of an MRT circuit I like to do in the comfort of my own home:

Courtesy of Neghar Fonooni

So, if a metabolic resistance workout is the "sandwich," MRT is all the filling! What about the bread (I mean, gluten-free wrap or lettuce); i.e. the parts of the sandwich that maybe aren't as tasty as the filling, but if it weren't for them, it wouldn't be a sandwich????!! I'm talking about the warmup and cool down. Regardless of the type of workout you're doing, the warm up and cool down should not be neglected. However, since MRT sessions are particularly demanding because they typically require the recruitment of several muscle groups at a time, it's especially important not to forget the elements that both prep your body for activity and return it to relative homeostasis afterwards.

The warmup is an integral part of any workout because it preps the body for more strenuous exercise.

Up until relatively recently, static stretching was the norm, but these days there's more evidence to conclude that an effective warmup should be dynamic. A dynamic warmup requires that you move while you stretch, in all planes of motion, at a variety of speeds. It activates the muscle groups you will be using during your workout; drills and stretches generally mimic the movements you will do. Additionally, a dynamic warmup improves range of motion, body awareness, and enhances muscular performance and power. Static stretching used to be the norm, but that is slowly being replaced with a more nuanced understanding of human movement science--as well as objective evidence--demonstrating that athletes perform better after completing a dynamic warmup. Here's a sample dynamic warmup that I do before most of my MRT circuits:

Last but not least, the second piece of bread: the cool down. This is probably the least-discussed part of a workout, but how you bring your body back down to baseline is incredibly important for recovery. An effective cool down doesn't just help you end your workout with an incredible endorphin high; it aids in muscle and tissue rebuilding and strength building overall. After a metabolic resistance workout, some static stretching, restorative yoga poses, and foam rolling are all good options to bring the heart rate down. Stretching after your workout will help to reduce the incidence of DOMS (delated onset muscle soreness) and maintain circulation in areas that were targeted which encourages muscle repair and growth. Don't forget to hydrate, hydrate, hydrate as well!

Some sample yoga stretches to help you cool down

Now that you know how to assemble the MRT "sandwich," go forth and get strong, beautiful people! Have a great week!!!