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The Fitness Papers: Metabolic Resistance Training

With countless numbers of workout programs out there, do you feel confused and overwhelmed with deciding which is best for you?

If so, you aren’t alone. In today’s fat-loss world, there is a sea of endless workouts you can do.

If you have not heard of metabolic resistant training (MRT) workouts yet, it’s time to sit up and pay attention to this. It is the future of fat loss training, and includes functional training exercises that will make you stronger not just in the gym, but for everyday life.


Metabolic resistance training is a term used to cover various combinations of intense and efficient cardiovascular and muscular training protocols. MRT is a high-volume form of training that works a large muscle group or the whole body, resulting in a high exercise cost (burning a large number of calories and producing many metabolic effects on the body).

MRT can come in the form of: supersets, giant sets, combo sets and circuit training. Circuit training being the most popular form, mainly because it works – the energy cost of a circuit session is very high and therefore you will really reap the benefits when it is performed correctly.

By performing multiple metabolic training exercises sequentially for different muscle groups, you can actively rest one muscle group while pushing another with little to no rest between exercises.

Ideally you will build up to the point in your workouts where you will be working so hard that you push your body into oxygen debt. That oxygen debt will allow you to continue to burn calories long after the workout is finished.

In order for exercise to be considered metabolic training, it needs to meet these three criteria:

  • Total body movements are being performed
  • You are working at a near maximum level of intensity
  • You begin to “feel the burn,” which is the development of lactic acid in the muscle cells

A proper metabolic resistance training workout should take around 20 to 30 minutes to complete.


  • Accelerated fat burning
  • Improved cardiovascular fitness level
  • Increased muscular strength level
  • Decreased time commitment
  • Improved insulin sensitivity levels
  • Lower stress
  • Improved sleep quality


Have 5-8 stations set up and perform each exercise back to back with no rest until you have completed the circuit, then rest for 1-2 minutes. Perform the circuit 3-4 times though and don’t pass out! A good option for beginners is to choose a few of these exercises to start with, and build up as you get fitter.

15-20 Goblet squats

15-20 Dumbbell walking lunges

15-20 Barbell bent over rows

15-20 Dumbbell military shoulder press

15-20 Press-ups

15-20 Dumbbell chest press

15-20 Burpees

There are only a few people who should avoid metabolic resistance training or at the very least, move forward carefully. They are:

  • People coming off injury
  • Beginners to the fitness journey
  • Individuals who are unable to exercise at high intensity levels due to any sort of health issue or situation they are in

As you can see, metabolic resistance training really can benefit just about everyone. If you’re looking to shape up a little, drop some fat and increase muscle? Then YES, give MRT a go! It burns, it’s a tough workout and not for the faint-hearted, if you’re willing to put the work in you will see the results! Train safe.

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