Proper Application of "Metabolic" Training for Those Trying to Optimize Fat Loss

In part one of this series, "Metabolic" Training Gone Bad, I discussed the application of metabolic resistance training, metabolic circuits etc. for those individuals interested in optimizing strength and/or lean body mass gains. In summary, the general message was this type of training should be limited to "finisher" types of circuits at the end of normal strength training workouts and should NOT be done on off days as a form of "cardio" or conditioning as it interferes with recovery.

In this post, I want to talk about the application of metabolic type training for a different population: those interested in optimizing fat loss. As you might assume, the application, parameters and recommendations are different for this population. Remember, as with any training technique, method or principle, it all comes down to a person's primary goal(s).

Because those interested in optimizing fat loss are not nearly as concerned with improving strength and/or lean mass-the focus should just be on maintaining these qualities-the volume and frequency of metabolic training techniques can be greater (although it doesn't necessarily have to be) as recovery between workouts is not as much of an issue. Before I talk about how one might go about setting up a metabolic workout for fat loss, allow me to discuss why those interested in optimizing fat loss typically implement metabolic type work:

1. Greater Excess Post Exercise Oxygen Consumption (EPOC)

There is substantial research (although it has it's flaws mind you) demonstrating that high intensity interval type work-and metabolic resistance training would fall into this category-and resisted activity causes a metabolic disturbance and increases metabolic rate after the conclusion of workout to a greater extent than traditional steady state cardiovascular exercise of a more moderate intensity.

With the above being said, I think it's prudent of me to point out that, while EPOC is higher with interval and/or resisted work, it's really not all that significant and has been drastically blown out of proportion and exaggerated by many strength coaches and fitness trainers. Instead of me giving you the long winded explanation and providing evidence to back up this statement, head on over to Lyle McDonald's site and read THIS SERIES OF POSTS. Lyle is a helluva lot smarter than I am and does a beautiful job covering this topic.  

Now, assuming you've read the series of posts linked to above, we could argue that the conditioning benefits of an interval/metabolic workout would be greater-and I'd agree-but, again, we are talking about people who are using metabolic type training techniques to enhance and optimize fat loss. So, when we look at it from this standpoint, and from the standpoint of total calorie expenditure, I don't see the metabolic type stuff being all that superior (if at all). It really comes down to personal preference, and, again, I'd note that the conditioning benefits may be greater with the interval/metabolic type work, so if that's a consideration in addition to the primary goal of fat loss, then this might be a better way to go.

2. An Alternative Form of "Cardio" for People who Hate Traditional "Cardio"

For those trying to optimize fat loss, obviously, burning additional calories is a must. The problem is, many people find traditional steady state cardiovascular work-or even traditional interval work-very boring. If someone finds traditional cardio boring, chances are, their adherence and consistency-and the number of calories they'll burn on a weekly basis-will decrease.

If someone hates the thought of doing steady state cardio or intervals on a bike, elliptical, rower, treadmill, stepper, etc., metabolic resistance training and/or metabolic circuits can be a nice alternative. Frankly, some people just enjoy this type of training and I get that. If you don't enjoy a certain type of training, you won't be consistent with it. If someone has "exercise ADD", going through a circuit which offers a number of different types of activities/exercises and modalities may be just what they need to stay consistent...and keep burning more calories. Furthermore, if they can get this type of metabolic circuit workout in a small group setting, this can increase "morale" even more: the group dynamic and training with a like minded group of people with similar goals can be a great thing for some.

3. Prevent Repetitive Over Use Injuries and Pattern Overload

Of the all the reasons fat loss focused folks choose to implement "metabolic" work, cardio strength training, whatever you want to call it, this is the one that makes the most sense to me. There are about 2000 steps in a mile (this varies due to stride length, etc). If you were to run 1 mile-which burns roughly 100 calories-you are basically looking at 2000 "reps" to burn 100 calories. This is all fine and good, but, the problem is, these 2000 reps are all taking place at the same joints and require the same movement pattern over and over again. This can lead to overuse injury and "pattern overload".

Let's say someone runs 1 mile at 6.0 mph. This would take 10:00, and, again, would burn 100 calories. What if this person, instead, was to do, say, 10 different exercises-all of which take place at different joints and required different movement patterns- for one minute apiece at a calorie burn rate of 10 calories per minute (with a short rest period between exercises)? They could burn the same 100 calories, in a similar amount of time, BUT they could distribute the reps (probably around 150-200 total reps) across multiple joints and muscular structures and go through a lot of different movement patterns.

I think the above makes sense, and is a real "pro" when it comes to the efficacy of metabolic work. Now, I should note, one could probably accomplish the same thing by splitting up their total exercise duration across multiple traditional cardio activities. For example, if one normally did 30:00 on the treadmill, they could do 10:00 on the treadmill, 10:00 on the stationary bike, 5:00 on the upper body ergometer, and 5:00 on the rowing machine instead. Just throwing that out there.

4. Does More to Maintain Lean Body Mass

One of the arguments "pro metabolic" folks make is that metabolic resistance circuits do a better job of maintaining lean body mass as compared to doing traditional cardio or traditional intervals. I would agree with this paradigm, especially if an individual WAS NOT engaging in some other form of more traditional strength training throughout the week. However, if someone is already performing strength work during the week, unless their program is awful and does not have an element of progressive overload, chances are, they are probably already doing enough to maintain lean mass.

For those who are just kind of looking for a type of "hybrid kill 2 birds with one stone" workout, then metabolic resistance circuits certainly fit the bill. If you are not necessarily trying to optimize any specific quality, and are just trying to slightly improve or maintain multiple components of fitness, then this might not be a bad way to go. However, as I noted in the first post in this series, some folks, who are already strength training, feel THEY HAVE TO engage in additional metabolic workouts as their form of cardio, and I just don't think there is any rationale for doing so outside of personal preference.

Ok, now that I've discussed why some people choose to use metabolic resistance training/cardio strength training/hybrid circuits for fat loss, and the rationale behind it, allow me to suggest some guidelines when putting together these types of workouts. Also, I would suggest you go back and read the original post I made on this topic way back when, as it serves as a nice primer and complements what you'll find below.

At my training facility, I typically set up metabolic circuits in either a small (5 stations) or giant (10 station) format. I'm typically looking at a workout-including rest periods and warm-up-of no more than 45 minutes. If I use the small format, I will set up 5 stations, and I usually use a :30 on/:30 off format (this can be progressed to a :30/:20 format or regressed to a :20/:30 format, a :20/:40 format etc). Here is what a sample circuit might look like:

Kettlebell Swings for :30
:30 rest
T-Push-ups :30
:30 rest
TRX Recline Rows :30
:30 rest
Shuttle Run :30
:30 rest
Battlling Ropes :30

At this point, I give a 60-90 sec. rest period and then we'd do that again. 2 circuits take about 11:00 to complete. At this point, we change the stations and do an entirely different 5 station circuit in the same format:

Freedom Trainer Explosive Push/Pull :30 (R push L pull)
:30 rest
Airdyne Bike Sprint :30
:30 rest
Freedom Trainer Explosive Push/Pull :30 (L push R pull)
:30 rest
Sled Drag 40-50 yds.
:30 rest
Alternating JC band torso rotation

Again, after the last station is complete, I'd give a 60-90 rest period and then go through it again. At this point, I'd put together one more completely different 5 station circuit and we'd go through that twice as well.

All in all, we are looking at 3 different circuits and 6 rounds (30 total intervals). With warm-up and cool down, we have 40 minutes invested.

*the exercises listed above just serve as examples...there are literally hundreds of exercises and activities I use when putting together metabolic type workouts
**If you are interested in the specific exercises listed, most of them can be found at MY YOUTUBE PAGE.

If I choose a "giant" format, it's 10 stations. This is grueling, and I give a slightly longer rest period between circuits and we only do 2 or 3 rounds. Typically, I'll just keep the same circuit and not change exercises.

A few things to keep in mind when you are putting together these circuits:

• Work periods beyond 40 seconds don't work really well in my opinion. 30 seconds, honestly, seems to be about right...it allows anywhere from 15-25 reps per exercise. If you go longer than 40 seconds per station, it becomes less of a cardio conditioning stimulus and more of a strength or strength endurance stimulus and most will not be able to withstand this for very long, regardless of how light the exercise or activity is loaded.
• Rest periods less than 20 seconds don't work very well either. You need at least 20 seconds to transition between stations and get set-up. Now, if you are throwing a "pseudo tabata" station into the mix, then, fine, less the 20 seconds works, although I'd consider this a stand alone workout or a circuit all by itself but I digress.
• Back to my point about work period length, if you are using this type of stuff as a hybrid "jack of all trades" workout, the loads need to be heavy enough to stimulate your muscles but not so heavy to where you are struggling to complete the interval work period...this is the point where you are doing high rep HIT style weight training and this kind of defeats the purpose of this type of workout IMO. If you want to do high rep to failure weight training, then do it by itself. 
• Don't just throw a bunch of stuff together. Have a little structure to these workouts. Balance pushing and pulling, bilateral and unilateral work, core work, locomotion, etc. Also try to include movements in all 3 planes: frontal, sagittal, and transverse. 

How often can you do this stuff? Again, if you are using this type of workout for fat loss, and/or are not trying to optimize any specific component of fitness, and/or are using it as a workout that addresses multiple components in an efficient manner (but which doesn't drastically improve any one particular component of fitness), then I suppose you could probably do it up to 5 times per week as recovery and optimizing strength gains isn't a consideration for the most part.

Well, there you have it: a long winded-hopefully thought provoking-post on metabolic training for folks focused on fat loss (and, really, general fitness for that matter). In the final post of this series (next week), I'll wrap things up with a number of random thoughts pertaining to the topic of metabolic workouts. Thanks for reading.


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