The human body is such a dynamic machine constantly regulating its use of fat for energy. One thing to keep in mind is that most people view fat burning at certain points of the day or just during exercise. However, this process occurs throughout the course of the day, and day after day, and not when it’s most convenient.

By expending more carbohydrates during training sessions this will lead to more fat burning during the periods of post exercise. The energy expended after exercise is referred to as ‘excess post-exercise oxygen consumption,’ or EPOC, which is a measure of the energy burned to allow your body to return back to homeostasis. Factors affecting EPOC include but are not limited to restoration of glycogen stores, lactate removal, and restoring hormonal levels and body temperature.

EPOC has been shown to significantly rely on fat for fuel, despite what you might be expended during the exercise bout. Since exercise intensity and duration are the key factors for elevating EPOC, (mainly intensity), sustaining an increase in EPOC post-exercise and for a longer period of time, fat burning is increased massively.

The main stimulus for metabolic resistance training is to use movement-based exercises, or exercise that incorporate larger muscle mass. The magnitude of energy expended is directly proportional to the amount of muscle mass used during training. Hence, more muscle> more energy expended. ALWAYS pick exercises that are the most effective such as deadlifts, squats, overhead press, dumbbell rows, or incorporate the use of these exercises in interval fashion, which leads to another benefit of metabolic resistance exercise, which is do more work in less time, or increase exercise density. Specifically, doing high reps (i.e. 15) which elicits greater volumes of energy than the higher intensity lifts (85% +) and limit the rest intervals to 30-40 seconds or less per set, which yields a better a training density, and more work in less time.

Now, some people may not be ready for this type of training, especially if they are a relatively a new client. Many individuals, even sedentary ones will possess underlying muscle and structural imbalances that can lead to faulty movement patterns. In addition, some folks may be too weak to even get a proper metabolic training effect.  Therefore, working on basic movement patterns and establishing structural balance coupled with basic strength training protocols (i.e. split routine), or conditioning tools like sleg drag or prowler will work best for these types of people. The use of shorter rest periods will allow better training density, while also focusing on their weaknesss, and establish better strength and stability and movement competency.

With metabolic resistance training, there are many ways to go about structuring metabolic workouts which include supersets, push/pull movements, giants sets, or complexes, all of which especially effective for fat loss.  This type of training always maintains lean muscle, which is really the key component, if not the most important. When it comes to fat loss, increasing and maintaining lean tissue mass is critical. Regardless of what structure you use, essentially it takes the form of traditional circuit training but it’s much more dynamic. So, perform a set of an exercise, and follow it with a short bout of a moderate intensity aerobic movement (i.e. jump rope) then move on to your next exercise, then repeat. For example, you might perform a set of squats, then do a 30-second bout of jump rope, then, then a lunge pattern, and then pushup, and so forth. Try to have 5-6 exercises all together, and do each exercise for 30-40 seconds or for a desired number of reps, move then move to the next exercise. Here are a few examples if some complexes


Complex 1:

The goal of this complex is speed. Use a timer and perform 6 reps for every movement. The next time you perform it, try to beat that time. PLEASE, start with a 45-pound empty bar. After a couple of workouts and improved times, add load. For those who are true strength beasts and highly conditioned, 95lbs will be BRUTAL. So yea, start with the empty bar first.


Hang Clean

Front Squat

Hang Snatch

Overhead Squat

Overhead Press

Barbell Row

Romanian Deadlift


Complex 2

 Perform the complex below 4-5 times through with only 90 seconds between each round. Use a 45lb bar:

Romanian Deadlift x 12 reps

Hang Clean + Front Squat + Push Press (combo lift — perform one rep of each in series)

Reverse Lunge (alternate legs) x 6 reps each leg


Complex 3

Perform the complex below five times through with only 90 seconds between each round. Use a 45lb bar

Squat x 6-8

Swings (kettlebell swings) x 6-8

Bentover Row x 8-10

Reverse Lunge and Twist x 8-10 total

Side Med ball slams 8-10 each side

There are a plethora of combinations you can use.  In most cases, choose total body movements or those that require additional muscle mass. You can make up your own complex, but try to pick exercises that flow smoothly into one another. However, just about any combo works. Also, I would suggest using a variety of equipment such as ropes, dumbbells, sandbags, bands, kettlebells, and plates, and barbells.  For those who want fat loss, or even a quick and effective training session, try two complexes per week.  Just add them to your “off” days or cardio-only days. You won’t regret it!

  1. Keli Voskowsky says:

    fat loss is easy if you do know how to exercise daily and eat right.^

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