If you want to lose excess body fat and take your conditioning to the next level then metabolic circuit training is for you.

Have you been working out consistently and eating what you would consider a “clean” diet but your weight won’t budge? I have heard this numerous time from my clients and I know how frustrating this can be! I also understand how challenging it is to incorporate exercise into your daily routine because with work, kids and responsibilities there is not much time for yourself. I get it and I want to suggest a results focused, timesaving solution to your problem. What I recommend is, when you have plateaued and your cardio “solutions” are not solving your problem, is that it is time to step up the intensity with metabolic circuit training to get the weight off once and for all.

What is Metabolic Circuit Training?

Did you know 80% of American adults do not meet the government’s national physical activity recommendations for aerobic and muscle strengthening.  Obesity contributes to preventable chronic diseases and healthcare costs which are currently estimated to range from $147 billion to nearly $210 billion per year (1). This truly alarms me and is the driving force behind my passion of educating and inspiring people to find their strength and confidence. I believe in the best version of you and I want help you reach your greatest potential.

Essentially metabolic circuit training is a combinatoin of a both interval training and resistance training. It maximizes the effect of your workout by producing the fat-burning and endurance benefits of intense cardio along with lean muscle-building of a weight workout. Metabolic circuit training is exercise “science” and proves that if you want to lose fat, you need to work out “smarter not harder.”

What are the benefits?

1. The fast paced and relatively short time between exercises keeps you engaged and having fun!

2. Because most exercises use body weight or lighter weights you don’t need a tone of space, equipment or time.

3. You will continue to burn fat for hours after. Research shows metabolic circuit training causes excess post exercise energy consumption, significantly greater extent than traditional resistance training (2). This exercise methodology improves metabolism and, at the same time, increasing lean calorie burning muscle and strength. One study found that this type of training results in an increase in resting energy expenditure even  20–24 hours after training(2)! This means that for an entire day after your training your metabolism is on fire burning excess calories even with you sleep.

How to do it?

Choose four to six exercises you can do for 6-10 reps without breaking.  You can choose regular weight-training exercises or body-weight moves; or mix both kinds together, and alternate which muscles they work. I find that going back and forth between upper and lower body exercises, allows one group of muscles to relax while you work the other. When you are ready preform 6-10 reps of each exercise without resting. Once all exercises are complete rest for 60-90 second and then repeat.

When to do it?

One thing I am extremely admit about with my clients is that they strategically plan their exercises based around the food composition profile they have consumed that day. I often have my clients track their “macros” to ensure we are getting the maximum benefit out of their workout.  My recommendation is to do Metabolic Training on either on days when you consume “Regular Training Day” Calories or on “Refuel, High Carb Days”. To learn more about why carb carb cycling is so important to any fat loss routine download my free “Why Carb Cycling & Intermittent Fasting Leads to Fat Loss Guide“.

So remember when your weight loss has plateaued and your cardio “solutions” are not solving your problem, it is time to step up the intensity with metabolic training.

 

References:

1. http://stateofobesity.org/rates/

2. Paoli, Antonio, et al. “High-Intensity Interval Resistance Training (HIRT) influences resting energy expenditure and respiratory ratio in non-dieting individuals.” Journal of translational medicine 10.1 (2012): 1.