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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. A metabolic training purist may tell you almost all exercises should be structural, which means the spine is loaded and the legs are engaged to some degree during the exercise.
The downside in my mind of some metabolic training is that it can be so intense so that your lips turn white and you want to puke. A metabolic workout should help create a burning sensation in your muscles as you are working out. It’s not clear exactly what causes muscle burn, the old theory of lactic acid build up has since been debunked. While metabolic training is not “aerobic” like going for a jog, some studies have shown anaerobic exercise such as HIIT can increase in V02 max beyond that experienced by exercisers following an aerobic program. Several studies have shown that hormones that promote “lipolysis” (the technical term for fat loss) increase as a results of high intensity strength training.
While calorie burn studies come to different conclusions as to the total calorie burn of metabolic training, it certainly burns a ton of calories.

Intuitively we think the “afterburn effect” as it’s called makes sense, because you are shocking your body, creating an oxygen debt (i.e.
Sitting down and doing a biceps curl is like the exact opposite of hard core metabolic training. I think you can still make a workout metabolic without engaging the legs every exercise as long as the weight lifted is heavy enough, or the intensity of the exercise is very high. If you are completing a metabolic workout and you are not breathing hard and sweating, something is wrong.
Personally, I like workouts that are tough, but not so tough that I never want to work out again. I don’t want to bore you with all the studies, but strength training in general has been shown to help improve hormonal profile, and metabolic training is debatably the best type of strength training to elicit the most powerful hormonal response. The calorie burn during a workout is easily around 500 calories for a 30 minute workout, but it also increases metabolic rate from anywhere between 10% to 25% for up to 48 hours, with some studies showing an increase in metabolic rate for up to even 72 hours.
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For example, doing a bench press then a chin up back to back can be quite metabolically intense. Ideally you should be lifting as heavy as you can and resting as little as possible between sets. While the depth of the muscle stimulation from metabolic training is not as deep as a bodybuilding program where you hit one muscle the entire workout, it’s still significant. This equates to hundreds of extra calories, which over the course of a few workouts can become significant. This extra repair to get your body back to homeostasis requires a lot of extra energy, it’s just difficult for researchers to measure perfectly, especially after exercise. From my practical experience, the metabolic effect of intense strength training is real and it’s powerful.

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