{"id":3285,"date":"2018-09-18T09:07:12","date_gmt":"2018-09-18T09:07:12","guid":{"rendered":"https:\/\/www.staging.womenshealthandfitness.com.au\/?p=3285"},"modified":"2018-10-04T08:31:18","modified_gmt":"2018-10-04T08:31:18","slug":"1422-metabolic-resistance-training-mrt-workouts","status":"publish","type":"post","link":"https:\/\/www.womenshealthandfitness.com.au\/fitness\/workouts\/1422-metabolic-resistance-training-mrt-workouts\/","title":{"rendered":"Metabolic Resistance Training (MRT) for fat loss"},"content":{"rendered":"<p class=\"intro\">Boost your\u00a0<span class=\"s1\">24-hour<\/span>\u00a0calorie burn with Metabolic Resistance Training (MRT).<\/p>\n<div class=\"social-media-over-image\">\n<div class=\"social-media-over-image-inner\">\n<div id=\"fb-root\" class=\" fb_reset\">\n<div>\n<div><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<div class=\"pull-left item-image\"><img decoding=\"async\" src=\"https:\/\/www.www.womenshealthandfitness.com.au\/wp-content\/uploads\/2018\/09\/metabolic-resistence-training.jpg\" alt=\"Metabolic Resistance Training (MRT) - Women's Health &amp; Fitness\" \/><\/div>\n<p class=\"p1\"><span class=\"s1\">WHO SAYS:\u00a0<\/span><span class=\"s2\">Alice Round (metafit.com.au)<\/span><\/p>\n<p class=\"p2\"><span class=\"s2\">\u201cMetabolic training means training that increases the metabolic effect from the exercises on your body\u2019s ability to\u00a0burn calories\u00a0not only while doing the exercises, but long after, in what\u2019s known as your post exercise energy consumption, or EPOC,\u201d Round says.<\/span><\/p>\n<p class=\"p2\"><span class=\"s2\">EPOC, or burning extra calories in the hours following exercise, is caused by your body\u2019s increased rate of oxygen intake in a bid to correct an O2 \u2018debt\u2019 incurred during exertion.<\/span><\/p>\n<p class=\"p2\"><span class=\"s2\">A 2002 study of resistance training showed that metabolic rate remained four per cent greater than normal 16 hours post-workout. Some tests observed elevated energy burn 38 hours after a workout. To achieve it, Round recommends combining simple resistance and\u00a0cardio\u00a0moves in a\u00a0circuit\u00a0format. \u201cExercises that are full body, high intensity and compound exercises with short recovery periods mean maximised caloric burn during and after the workout,\u201d Round says.\u00a0<\/span><\/p>\n<p class=\"p2\"><span class=\"s2\">TIME: 20-30 minutes<\/span><\/p>\n<p class=\"p2\"><span class=\"s2\">STYLE:\u00a0Circuit<\/span><\/p>\n<p class=\"p2\"><span class=\"s2\">RULES:\u00a0Complete the circuit, performing each exercise for 45-60 seconds with no rest between. Rest for 60-90 seconds and repeat the circuit to 20 or 30 minutes.<\/span><\/p>\n<p class=\"p2\"><span class=\"s2\">NEED TO KNOW:\u00a0<\/span><\/p>\n<p class=\"p4\"><span class=\"s2\">\u2022 Push to fatigue and keep your heart rate up while maintaining good form to allow efficient muscle activation.\u00a0<\/span><\/p>\n<p class=\"p4\"><span class=\"s2\">\u2022 Choose a weight that will push you to fatigue by the 30- to 45-second mark while maintaining adequate form.\u00a0<\/span><\/p>\n<p class=\"p4\"><span class=\"s2\">\u2022 Choose full body, high intensity and compound exercises with short recovery periods.\u00a0<\/span><\/p>\n<p class=\"p4\"><span class=\"s2\">\u2022 Switch up your workout every three to four weeks.<\/span><\/p>\n<p class=\"p4\"><span class=\"s2\">1. Dumbbell Squat and Press<\/span><\/p>\n<p class=\"p4\"><span class=\"s2\">2. Inverted Bar Row Hanging<\/span><\/p>\n<p class=\"p4\"><span class=\"s2\">3. Jumping Split Lunges<\/span><\/p>\n<p class=\"p4\"><span class=\"s2\">4. Dumbbell T Push-Up with rotation<\/span><\/p>\n<p class=\"p4\"><span class=\"s2\">5. Deadlifts (from floor or rack)<\/span><\/p>\n<p class=\"p4\"><span class=\"s2\">6. Medicine Ball Slams<\/span><\/p>\n<p class=\"p4\"><span class=\"s2\">7. Sprint on Upright Bike or Stair Machine<\/span><\/p>\n<p>NEXT:\u00a010 ways to burn more calories&gt;&gt;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Boost your\u00a024-hour\u00a0calorie burn with Metabolic Resistance Training (MRT). WHO SAYS:\u00a0Alice Round (metafit.com.au) \u201cMetabolic training means training that increases the metabolic effect from the exercises on your body\u2019s ability to\u00a0burn calories\u00a0not only while doing the exercises, but long after, in what\u2019s known as your post exercise energy consumption, or EPOC,\u201d Round says. EPOC, or burning extra [&#8230;]\n","protected":false},"author":11,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"footnotes":""},"categories":[23],"tags":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.2 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Metabolic Resistance Zone Training for Beginners | MRT Exercise Workouts<\/title>\n<meta name=\"description\" content=\"Metabolic Resistance Training burns fat long after you stop exercising. Burn calories quickly with MRT. 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