What is Metabolic Resistance Training?

by admin on November 9, 2011

WTF is MRT-MCT-MFF?
Guest Post by Craig Ballantyne c0-creator of 24/7 Fat Loss

Seriously, what’s up with all the acronyms?

Well, laziness for one. Who likes writing out long words? Not me. Not when I need all my energy and focus for MRT-MCT-MFF workouts.

So listen, let me explain, because it’s really important to get a full understanding of these terms if you want to lose fat faster than you are with your boring cardio program or even with traditional interval (which is good, but my client’s results are starting to show there’s an even better way to train for fat loss).

While a few people, usually 21 year old guys with nothing to do but workout, can get a sexy beach body and low body fat with long, slow cardio, most people need to bring in Metabolic Resistance Training (MRT), Metabolic Conditioning Training (MCT), and Metabolic Fat Loss Finishers (MFF) into their workouts to burn stubborn fat.

There, I wrote them all out. Probably for the last time, too.

After 17 years – yes, 17 years! – of studying fat loss (it’s crazy to think it’s been that long since I became obsessed with finding the ultimate workout that burned fat and built muscle at the same time), both research and experience have shown me that long, slow cardio doesn’t cut it.

Instead, if you want to lose fat in a short amount of time – while gaining muscle, there’s no better way to do it then with resistance training. It works in older folks, it works in women, and I guarantee you it works for men.

In one study performed at Purdue University (go Boilermakers), men and women with an average age of over 60 performed resistance training three days per week for a total of 12 weeks. The results? An average fat loss of 4 pounds and an average increase in lean mass of 4 pounds.

(Reference: Am J Clin Nutr. 2007 Apr;85(4):1005-13.Resistance training and dietary protein: effects on glucose tolerance and contents of skeletal muscle insulin signaling proteins in older persons.Iglay HB, Thyfault JP, Apolzan JW, Campbell WW.)

So if nice folks who are the same age as your mom and dad can lose fat and gain muscle with basic resistance training, just think of what you can do.

In the next study, two groups of young, college-aged girls performed a 5-day per week lifting program. They didn’t do any cardio, but get this, one group drank a liter of a carbohydrate placebo while the other group drank a liter of milk per day (half before and half after the workout).

The workout program was intense, frequent, and had lots of volume. That’s good and bad, as you’ll see. The girls trained with weight machines, five days per week for 12 weeks. Unfortunately, this caused a few overuse injuries (which is why the MRT-MCT-MFF system is only 3-4 days per week).

But more importantly, the results were amazing, and best in the group that consumed the milk each day. Those girls gained 4.2 pounds of lean mass and LOST 3.5 pounds of fat in just 12 weeks.

Gain muscle, lose fat. Do so at the SAME time. And that’s just in women and older folks using GENERIC resistance training programs.

If you throw in some higher levels of male hormones – that guys just naturally have – PLUS you use more advanced training methods, just think of the results that YOU can achieve.

(Med Sci Sports Exerc. Body Composition and Strength Changes in Women with Milk and Resistance Exercise. Josse AR, Tang JE, Tarnopolsky MA, Phillips SM.)

Finally, just to prove the power of resistance training in guys – and to show you that my programs work – let me tell you about a study I was involved with back in the summer of 2001 at McMaster University in Hamilton, Ontario, Canada.

We recruited 24 young men and gave them an 8-week resistance training program designed by yours truly, good ol’ CB. One group was given a carbohydrate placebo and the other group was given carbohydrate and creatine

NOTE: We didn’t give them any extra protein or any other diet advice…so consider how much better the results could have been, even though you’re about to see the gains were pretty amazing.

In the group that supplemented with carbs and creatine, the average subject gained 9 pounds of lean mass and almost NO body fat in 8 weeks. I know that doesn’t sounds like 42 pounds in 6 weeks (like some supplement ads), but I’ve looked all over and have yet to find a research study (in a reputable scientific journal) that has yet to beat the 9 pounds of lean mass in 8 weeks results.

(Reference: Creatine-dextrose and protein-dextrose induce similar strength gains during training. Tarnopolsky MA, Parise G, Yardley NJ, Ballantyne CS, Olatinji S, Phillips SM. Med Sci Sports Exerc. 2001 Dec;33(12):2044-52.)

So here’s what we’re going to do. We’ll take the biggest lessons from those programs and then combine my 17 years of training experience to give you the best fat loss workouts ever.

First, MRT is metabolic resistance training, characterized by moderately heavy resistance training with incomplete recovery. You’ll train at an intensity that can you leave you sore if you do too much volume, but I’ve discovered just the right amount that puts “turbulence” on your muscles and boosts your metabolic afterburn.

Second, you’ll use MCT (metabolic conditioning training). MCT is something that was inspired by a call I had with Alwyn Cosgrove. He mentioned his clients performing metabolic workouts on back to back days, with one day being heavy MRT workouts and the next day being a higher-rep, conditioning-style group workout (similar to a bootcamp).

So I started designing programs like this for my clients and the response was incredible. In fact, the first workout I designed using the MCT has been my most popular this year. My clients want to train hard, work up a sweat and burn calories and fat, and the combo of MRT and MCT workouts is almost the perfect plan.

I say “almost”, because recently I’ve stumbled across one more piece to the fat loss puzzle, and that was adding metabolic fat loss finishers (MFF) in place of regular interval training. The biggest benefit is simply that my clients can now get maximum results without traditional interval-cardio equipment like treadmills or bikes. You can use dumbbells, kettlebells, or just your bodyweight for metabolic finishers as you’ll see in a moment.

That’s how the 24-7 workouts go:

MRT
MCT
MFF

All in under 40-45 minutes, three times per week.

Here’s what it looks like when it all comes down to the real results.

Phase 1 – Day 5 – Workout C

  • Do 1 warm-up set with 50% of regular weight for exercises 1A-1B.

1A) DB Incline Press – 8 reps (2-0-1)

1B) DB Split Squat – 8 reps per side (2-1-1)

1C) Cross-Body Mountain Climber – 12 reps per side (1-0-1)

  • Perform the above circuit with no rest between exercises.  Rest 1 minute after completing the circuit.  Repeat the circuit twice more for a total of 3 rounds, resting 1 minute between each.  After completing all rounds rest 1 minute and move on to below circuit.

2A) DB Lunges – 40 seconds

2B) Spiderman Push-up – 40 seconds

2C) DB Chest-Supported Row – 40 seconds

  • Perform the above circuit with no rest between exercises.  Rest 1 minute after completing the circuit.  Repeat the circuit twice more for a total of 3 rounds, resting 1 minute between each.  After completing all rounds rest 1 minute and move on to below circuit.

3A) DB Biceps Curls with Palms-up – 40 seconds

3B) DB Triceps Extensions – 40 seconds

3C) DB Rear Deltoid Raise – 40 seconds

  • Perform the above circuit with no rest between exercises.  Rest 30 seconds after completing the circuit.  Repeat the circuit twice more for a total of 3 rounds, resting 30 seconds between each.  After completing all rounds rest 1 minute and move on to below exercise.

4) Bodyweight Squat – 20 seconds squats followed by 10 seconds rest

  • Perform the above exercise for 20 seconds. Rest for 10 seconds. Repeat the exercise eight more times for a total of 9 rounds. End workout.

That’s it. The MRT is in triset 1, with timed MCT in trists 2 and 3, and finishing off the workout with MFF.


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