Articles, Fat Loss

Metabolic Resistance Training and Why Your Cardio Sucks

Why Metabolic Resistance Training Is The Bomb

We already know the benefits of fat loss when it comes to resistance training but to take things up to the next level I highly recommend programming a metabolic resistance training routine.

This is going to be a great post for you if you’re new to working out and are ready to kill it this year and have it be the year when you finally get the body of your dreams.

We’ve all heard this…To lose weight and therefore look great all you have to do is workout and eat less crap.

It’s simple enough right?

Unfortunately it’s not that simple and all training is definitely not created equal.  I can put one of my clients through a workout that will have 10x the results as 99% of the rest of the people working out and I’ll have it done in half the time.

Now is one of the busiest times of the year in the gym mostly because of all the New Year’s Resolutioners are packing the cardio machines.  Don’t get me wrong, I think it’s absolutely great people are motivated to start the year off with a bang and put the work in to get their dream body.

Unfortunately most people don’t know what to do in the gym or they’ve got it all wrong.  I’ve found most people will go to the gym, hop on a piece of cardio equipment, put on some randomized program and then do the workout while watching TV.

This is a recipe for wasting your time…unless you’re planning on running a marathon any time soon.  But if your goal is to burn the belly fat then I’ll show you something that has been scientifically proven to burn WAY more fat then the boring steady state cardio stuff.

Take a look at the pictures below.

Evidence Of Metabolic Resistance Training

There are some fundamental differences between these two athletes.  You’ll notice the guy on the left (Usain Bolt) has a much more attractive body than the champion marathon runner on the right.  And there’s a very specific reason for this…

Bolt who is obviously a sprinter does most of his training by working his anaerobic system through high intensity interval training.  The marathon runner on the other hand runs at about a steady aerobic pace for hours at a time.

Most people would agree that Usain Bolt has a much more desirable and attractive body than the marathon runner.  By using high intensity interval training you’re able to lose fat while at the same time building lean muscle, therefore building an attractive body.

If you’re doing the old school cardio stuff on the treadmill then you’re basically going to end up (after much more training) with a skinnier version of yourself but you’ll still be flabby and still won’t look good in a bathing suit.

The basis of metabolic resistance training is to use total body workouts over body part split routines and especially over muscle isolation exercises.  This doesn’t mean you should completely eliminate specific body part exercises because they do have their benefits when used strategically but for the most part working the entire body in the gym will give you more results.

The next key ingredient when it comes to metabolic resistance training exercise is to use heavy resistance and you should know right now that the light weight, high reps myth is total B.S.  Regardless of the rep range you’re going to be using you should always use maximal weight.  The rep range this type of training favors is usually in the hypertrophy range of 8-12 repetitions but if you’re more advanced you could also mix in a couple of heavier sets with a lower rep reange of 6-8.

Metabolic resistance training workouts should also use a high time under tension of 45 seconds to 60 seconds.  Although how much weight you’re using is going to be critical it’s not the only part of the equation.  The actual time you’re exposed to the weight is going to be very important to maximize muscle demand.

On a training program like this you should also be using relatively short rest periods.  Usually when you’re using heavy resistance you’re also going to be using longer rest periods in between sets but keeping your rest periods short is critical to increasing the caloric burn and total work performed.  A good strategy to keep your rest periods short is to use alternating sets by using non-competing body parts in super-set, tri-sets of circuits which will make you work harder and also get better results.

An example of this would be to super-set a squat with push-ups so after you perform the first exercise you could drop down immediately to push-ups.  As your lower body rests you’ll be training your upper body at the same time and this will improve work density.  Just by pairing a lower body and upper body exercise in alternating fashion you can significantly increase the total work done in the same time period and thus increasing the total amount of calories burned.

Metabolic resistance training programs will also increase your EPOC, excess post-exercise oxygen consumption, which is basically an increase in oxygen uptake following a intense anaerobic workout.  This is what’s going to have your body burning fat well after you finish your workout as your body works hard to replace your oxygen debt.

The key to your training is doing metabolic resistance training and afterburn training and that doesn’t mean you just have to do sprints on the treadmill.  In fact, you can do a lot of great stuff just using your bodyweight.  But if you’re looking to improve your physique and want to do it in the fastest time possible then I highly recommend using metabolic resistance training.

Here is what you need to do so you don’t end up looking like an emaciated marathon runner…

  1. Stop just running on the treadmill or doing other cardio equipment at long paces for long times (if you do use it in addition to the stuff I’m about to tell you and only after you’ve already done it.
  2. Start using more metabolic resistance training such as lifting heavy weights with high time under tension and short rest periods.
  3. Do more high intensity interval training, watch my video to see what I’m talking about.
To view my Metabolic Resistance Training Workout click one of the social media buttons below for instant access.
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Is Metabolic Resistance Training For You?

If you’re serious about doing more Metabolic Resistance Training for fat loss then I HIGHLY suggest taking a look at Craig Ballantyne’s program.  He really understands the principles of Metabolic Resistance Training and I would definitely recommend his program for anybody interested in taking their training up to the next level.

Click Here For More On Craig’s Metabolic Resistance Training System 

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  1. Brandon Roggow

    January 12, 2010 at 5:16 pm


    Great post man! I love Metabolic training. It’s not easy but after one of these high intensity sessions you’ll know you’re getting better results.



  2. Ash

    May 20, 2011 at 9:21 am

    I think this is really interesting! I am slowly getting back into working out and trying to drop 50 pounds (lost 10 so far) and get back to the athlete I used to be. The book you recommended seems great, but not so much for chicks. Can you recommend a similar book or plan for us ladies?



    • Josh Schlottman

      May 23, 2011 at 3:48 pm

      Hey Ash,

      The author of the book Robert Dos Remedios also trains females as well at a local college, so all the same rules apply!


  3. caitlin

    June 19, 2011 at 4:06 am

    do you have any suggestions for a sutible routien for a 14 year old girl, which does 3.5km of running every night? thanks. 🙂


  4. jason

    December 8, 2011 at 9:37 pm

    hey josh,

    would you recommend doin HIIT one day and the the next do metabolic resistance training?


    • Josh Schlottman

      June 1, 2017 at 4:58 pm

      Yeah especially if you don’t have a whole lot of experience with these type of exercises. They can be pretty intense if you’re just starting off so it’ll be better to alternate them in the beginning.


  5. terje

    February 10, 2012 at 12:41 am

    i do all the trainiing. i combine many of the things josh is talking about with great results. i combine josh`s kettlebell training with heavy basic lifting and im experiencing a great change on my body 😀 thanks josh!


  6. Ivette

    June 5, 2012 at 1:31 pm

    I’m just getting started with HIIT and metabolic resistance training, I was wondering how many times a week you recommend doing MRT? I’ve started by doing a 20 minute HIIT workout 3x week. I’d like to add MRT but not sure how I should go about doing it.

    Your website and videos are great! I’m just getting started and all the info you provide is super helpful.


  7. Kaitlin

    July 25, 2012 at 3:10 pm

    Hi josh, I am a 13-year-old girl and I am trying to he these last few inches of fat off of my belly. I have recently started your HIIT workout routines and I was wondering whether or not I should add metabolic resistance training to that and if I should what do you recommend?

    Thanks Josh 🙂


    • Josh Schlottman

      May 16, 2013 at 10:56 am

      Hi Kaitlin, focus on eating very healthy. It’ll give you the most results.


  8. chetan

    November 20, 2012 at 11:56 am

    hey can u suggest me work out i m 23 yrs old guy… want to lose 10 kg… do everyday 5 km running… wanna lose it in month or so


  9. Wesley

    December 17, 2012 at 5:04 pm

    I’m confused as to what workouts I should do for HIIT and what workouts I should do for Metabolic Resistance Training.


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About Josh

trainer josh bio

Hey, I’m Josh.

I help good people transform their bodies with smart nutrition & training.

Let’s do this.