Why Metabolic Training is Great for Your Body

According to builtlean.com,

“The short definition of metabolic training is completing structural and compound exercises with little rest in between exercises in an effort to maximize calorie burn and increase metabolic rate during and after the workout. FYI, your metabolism (aka metabolic rate) is how many calories your body burns at rest.Jan 10, 2011.”

I like metabolic conditioning (MetCon) because essentially you taking anaerobic, weight lifting (big, fundamental movements) and turning it into aerobic conditioning. Metcon training is one of the fastest, yet hardest ways to get in shape.

The calculated rests and burning sensation during the exercise is much to the effect of running track intervals. You move heavy weights for reps and add another movement, often a body-weight exercise or cardio sprint, to offset the lifting. The rest in between circuits gives your body a chance to lower its heart rate so that it can perform at a high level again shortly.

Metabolic Training maximizes calorie burn, increases fat loss, and increases your cardiovascular capacity. This form of exercising conditions your body, while enabling you to gain lean muscle as well.

Example Metabolic Circuit:


10 Deadlifts (135lb) 10 Over Bar Burpees (OBB) 30-Second Break

8 Deadlifts (145lbs)8 OBB 30-Second Break

6 Deadlifts (155lbs)6 OBB 30-Second Break

4 Deadlifts (165)4 OBB 30-Second Break

2 Deadlifts (185)2 OBB

Example Metabolic Circuit:


5 Rounds of: 10 Pull-Ups & 200M Run/Row/or 60 second bike sprint

Rest 30 seconds in between each round

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