resistance training

If you want extraordinary results from your training routines it it high time for non conventional training. Metabolic resistance training is an excellent way to achieve these extraordinary results. It is a spherical training method which combines in an advantageous way the benefits of anaerobic,resistance training with those of a nice aerobic workout.

If metabolic resistance training is executed in the right manner, then an extra aerobic workout would become optional since the cardiovascular benefits of MRT are distinct and indisputable. I usually reach 160 beats/min easily while executing workouts based on metabolic resistance training,and the good thing is that I mostly train at home. With metabolic resistance training our main objective is to mobilize our metabolism and burn tons of fat. Not strength,not hypertrophy.

Some advantages of MRT

- Burns a lot of calories during the workout.
- It creates a strong afterburn effect/EPOC and we continue to burn more calories for many hours after the workout.
- It respects our muscle mass.
- It is very time efficient.
- Can be performed everywhere.
- Needs only minimal equipment.
- Kills two birds with one stone.

Two main prerequisites for metabolic resistance training

1. We need to achieve a high quantity of work per time unit. With other words we need a high training density.
2. The breaks between sets should be minimal: just assume the right position for the next exercise.

The right techniques

1. We need to choose 6-8 compound exercises able to give us a total body workout.

Good choices might be:

- Various versions of deadlifts(romanian,stiff legged,normal).
- Variations of squats.
- Chest presses.
- Two-handed rows.
- Military/shoulder presses etc.

2. We need to choose a standard weight for all exercises because the changes should run quickly and smoothly. There is no time to change weights.
The chosen weight should permit 8 repetitions with good form for all the exercises.
I am much in fond of dumbbells but kettlebells are OK too.

3. We train alternatively antagonist muscle groups so as the duration of one set serves as a break for the next and this given that the real breaks should be minimalistic.

4. If you do it the right way your beats will periodically reach the 80% of your maximum heart rate,which will give you a nice aerobic workout.

You can do interesting metabolic resistance training workouts using only your body weight.

To your great health!
Chris Strogilis

Author: Chris Strogilis
Article Source: EzineArticles.com
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