Tick. Tock. Tick. Tock.
The number one reason people claim they can’t start working out is they believe they don’t have enough time.
It’s not that you don’t have “time.” You DO have time.
Your problem is that you’re not efficiently using the time you have.
Here’s the thing. You’ve been told by experts that to maximize results, you need to spend 30-60 minutes in the gym, 3-4 days a week.
But you’re busy. You have a demanding job, kids you need to run off to soccer practice, or maybe you have a side business you’re “hustling” to get off the ground.
I’m gonna let you in on a secret – the experts that told you that you need to spend an hour in the gym are wrong. There is a workout strategy you can use to burn more calories in less time and turn your metabolism into an efficient fat burning machine.
Metabolic Resistance Training, or MRT for short, combines the best of cardio with the best of weight lifting. It’s an incredible style of training that electrifies your metabolism AND transforms your metabolic engine into Sonic the Fucking Hedgehog.
When you combine multi-joint movements like squats, push-ups, pull-ups, lunges, overhead presses, and deadlifts into the style of MRT, you’ll force your body to expend massive amounts of energy.
Since calories are the energy source for your body, this means that the more energy you use up, the more calories you burn. And thanks to the phenomenon known as EPOC, Metabolic Resistance Training keeps your metabolism sky high hours after you leave the gym.
The Special Sauce
EPOC is short for: excess post-exercise oxygen consumption.
It’s the amount of oxygen your body has to consume post-exercise to return to its normal state. Some trainers or experts call this “afterburn.”
Simply put, when you perform exercises that consume more oxygen, you burn more calories. Because MRT keeps your body performing at a higher intensity, you’ll have a higher EPOC than someone who completed a heavy resistance training session with longer rest periods.
That’s because Metabolic Resistance Training places a greater demand on your anaerobic energy pathways due to the shorter rest periods, forcing your body to dive deep into fat and convert it to energy.
MRT is the most efficient way to increase your metabolic engine and keep fat burning hours after your workout.
But what makes MRT even more kickass is that you can use it with bodyweight exercises, dumbbells, barbells, kettle bells, suspension trainers, and even resistance bands.
That makes Metabolic Resistance Training the perfect weapon for staying fit on the road or when you’re crunched for time.
Metabolic Resistance Training in Action
Creating a Metabolic Resistance Training routine isn’t difficult.
Set a timer for 12 minutes and perform as many rounds as possible of the following exercises. Take little to no rest between each exercise and when the timer finishes, you’re done.
- Bodyweight Squats – 10 reps
- Glute Bridge – 10 reps
- Push-Ups – 10 reps
- Mountain Climbers – 10 reps per side
- Burpees – 10 reps
Dedicated gym rats and bros typically hate bodyweight training. But a metabolic workout with only bodyweight exercises will challenge even the most seasoned pro.
Short on time but still want to lift weights?
Ever been stuck at a hotel where all they had in their fitness center were 20-pound dumbbells?
It’s situations like this that make Metabolic Resistance Training ideal. But here’s a tip for any time you use dumbbells, barbells, or kettle bells: use light(er) weights. With MRT, you don’t need to lift the heaviest weight. Even with only 10-20 pound dumbbells, you’ll send your energy system into a frenzy.
Upper Body Workout
The upper body workout below will give you one hell of a pump and elevate your heart rate higher than an episode of The Walking Dead.
Set a timer for 8 minutes and perform as many rounds of possible of the following exercises. Again, you’ll take little to no rest between each exercise and when the timer finishes, you’re done.
- Dumbbell Bench Press – 12 reps
- Dumbbell Bent-Over Row – 12 reps
- Dumbbell Shoulder Press – 12 reps
Lower Body Workout
Maybe you’d prefer a lower body fat-blasting, booty building bonanza?
Set a timer for 15 minutes and perform as many rounds of possible of the following exercises. Do I need to cover the “keep rests short” thing again?
- Dumbbell Squats – 10 reps
- Dumbbell Romanian Deadlifts – 10 reps
- Dumbbell Lunges – 10 reps per side
- Dumbbell Calf Raises – 10 reps per side
You don’t need to spend an hour in the gym to get results. And with the explosive metabolic power of MRT, you’ll burn more calories in half the time.
Freeing up more time that you can spend with family, working on your business, learning a new hobby, or, if you so desire, playing video games. For a gamer like me, there’s nothing more kickass than knowing that while I’m pwning noobs, my metabolism is still in overdrive.
Time IS on Your Side
There is one truth in life: time is the only non-renewable resource, you can’t get it back.
It’s time to take the power back and make your workouts more efficient. Maximize your results with the power of Metabolic Resistance Training and transform your body.
By Fitmo Coach, Robbie Farlow
I am a gamer and for years, I gave up my pursuit of health and fitness. My body became like the unplayed games on my shelf, forgotten and unused. I had zero confidence, my stomach was beginning to ooze over the top of my pants, and I felt like a stranger was looking back at me in the mirror. Then I realized that I could accomplish these goals if I turned the process into a game and made it an adventure that played out like games that I spent hours pouring into. I’m now an online personal trainer and I see my role as your sidekick. A companion who assists and helps make your quest easier to complete.
Learn more about Robbie, and working with him via the Fitmo app here.
This article was first published in February 2017