Did you know that Metabolic Resistance Training can provide the most “bang for your buck” when it comes to weight loss? Weight loss is a complicated animal that requires attention to many different variables. Correct nutrition is so important that it holds the number one and number two spots on fitness expert Alwyn Cosgrove’s “Hierarchy of Fat Loss.” Cosgrove states that “There’s pretty much nothing that can be done to out-train a crappy diet.” That being said, how you spend your time training does make a difference. Current research shows that high intensity (metabolic) resistance training performed in a total body format is one of the most efficient ways to lose weight.

Metabolic Resistance Training utilizes many of the traditional means of exercising, such as weight lifting, but with the added element of limited rest. This style of training not only burns calories, but also helps to promote muscle hypertrophy (growth). Maintaining and promoting muscle mass is very important in the weight loss war. Most of our daily energy expenditure (60-75%) comes from our Resting Metabolic Rate (RMR). Our RMR is largely affected by the amount of muscle mass we have. Therefore increasing or at least maintaining our muscle mass through resistance training can have a positive impact on our daily energy expenditure.

The other unique advantage of Metabolic Resistance Training is that it elevates Exercise Post Oxygen Consumption (EPOC). EPOC is scientifically defined as the recovery of one’s metabolic rate back to “pre-exercise” levels. Essentially EPOC is the “after-burn,” a state of increased calorie burning as the body recovers from the work it just did. Low intensity activities may only elevate EPOC for a few minutes, whereas high intensity activities can result in EPOC being elevated for several hours. Intensity is the key! Limited rest, with near max efforts, in a circuit style format have shown the greatest elevations in EPOC. In fact, a study by Schuenke, M.D., Mikat, R.P. and McBride, J.M. in 2002 found that after an intense 30 minute resistance training circuit, EPOC was significantly elevated for the following 38 hours! Now that is bang for your buck!

Most research in the past has focused solely on how many calories are used during exercise rather than the cumulative afterburn effects of exercise. This led to the popularity of aerobic training, which pound for pound typically wins in the “calories used during the session” battle. However, the research has shifted its focus and is now showing how resistance training, especially high intensity resistance training, has a greater impact on total daily energy expenditure. Remember, when it is all said and done, weight loss always comes back to calories in versus calories out. The addition of Metabolic Resistance Training to a solid nutritional plan can have a big impact on the “calories out” side of the weight loss equation.

At our local State College gym, we offer some of the most effective Metabolic Resistance Training programs available, including our group training classes and workouts with a personal trainer. For those of you who do not live locally, our “To Go!” program will educate you and give you all the necessary tools to be successful with this type of personal fitness training at your location.

To find out more about this dynamic fitness and weight loss programming, give us a call at (814) 234-1625.

Watch a State College mother of two getting a tremendous metabolic resistance training workout.


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