Metabolic strength training is one of the most effective methodologies to improve body composition, burn fat without the need for long cardio sessions, and strengthen the body at the same time. Unlike traditional strength training, whose main goal is hypertrophy or maximum strength gain, this modality combines weight lifting with a focus on intensity, pace, and cardiovascular demand.
Essentially, this method uses compound exercises, moderate weights, and short rest periods to keep your heart rate elevated, maximizing energy expenditure and post-exercise oxygen consumption (EPOC). This means that you not only burn calories during your workout, but your metabolism stays revved up even after you're done.
Benefits of metabolic strength training
Improved cardiovascular fitness: Despite being a strength-based workout, the high pace and reduced rest times have a positive impact on the cardiovascular system, improving endurance and aerobic capacity.
Burning calories during and after training: Due to the high energy demand, the body continues to burn calories even after the session is over, thanks to the thermic effect of activity (EPOC). This makes it an ideal strategy for fat loss without losing muscle.
Reducing body fat without sacrificing muscle: Unlike long-duration cardiovascular workouts, which lead to a loss of muscle mass, metabolic strength training preserves and stimulates muscle growth while eliminating fat.
Increase muscle mass and strength: By including multi-joint exercises with resistance, the body receives enough stimulus to develop muscle and improve strength almost like in traditional strength training.
Optimizing training time: By integrating strength and conditioning into one session, results are achieved in less time, making it ideal for people with busy schedules.
Key principles of metabolic strength training
Moderate-high weight with controlled repetitions: We work with loads that allow between 8 and 15 repetitions per series, ensuring sufficient stimulus for muscle development and the metabolic component.
Superseries and circuits: Exercises are combined in supersets (two exercises in a row without rest) or in circuits (3 to 4 exercises in a row without rest) seeking greater training efficiency and muscular endurance.
Short breaks: Rest times between sets vary between 30 and 60 seconds, depending on the person's fitness level, to keep the heart rate elevated and maximize fat oxidation.
Science behind this approach
Various studies have shown that this type of training is highly efficient in improving body composition. The key is in the afterburning effect (EPOC), which refers to the elevated caloric expenditure that continues to occur after the exercise session.
In addition, metabolic strength training stimulates the release of anabolic hormones such as Testosterone and growth hormone, essential for muscle recovery and fat burning. It has also been observed that this type of training improves insulin sensitivity, which makes it easier to use carbohydrates as an energy source instead of storing them as fat.
Who is this type of training ideal for?
- People with limited time to train who are looking to maximize results in less time.
- Those who want a combination of strength and cardiovascular conditioning.
- Those who want to reduce fat without losing muscle mass.
- Anyone who wants to lose weight in the healthiest and most efficient way.
Conclusion
Metabolic strength training is arguably the most effective way to improve body composition and burn fat without sacrificing strength, muscle mass or endurance. Its combination of high intensity, weight-bearing exercises and short rest periods makes it an ideal choice for those looking to maximize their performance and results in less time.