Metabolic (Fat Burning) Workouts for ALL Fitness Levels

So many people approach weight loss the hard way.

The weight loss equation is fairly simplistic, consume the right amount of nutrients (calories) for the right amount of calories you burn (activity/exercise). Of course, the goal is not to balance this equation, but to tip it toward a daily caloric deficit by burning more than you consume.

Whatever you do, do not try to out burn a poor diet. It doesn’t work. If it does, it is short-lived by an excessive workout regimen that cannot be handled for long-term.

Barring your diet is OK, let’s discuss the optimal calorie and fat burning exercise.

Contrary to the mainstream belief, long duration workouts to burn the calories required for your daily deficit rarely works for very long because of the time commitment and more importantly the lack of metabolic improvements. The term metabolic refers to the effect of your exercise session has on the your body’s caloric consumption after the workout session is over.

Low to moderate walking, jogging, biking or any other traditional form of aerobic exercise has little to no effect on the metabolism. Again, the only way these exercses burn more calories is with longer workout sessions.

Resistance Training Circuits Can Increase Your Metabolic “After Burn”.

Studies show that your body accelerates the use of FAT as a primary energy substrate for up to 24 hours after a high intensity workout. That means you  turn your body’s metabolism on for hours long after you have left the gym.

Unfortunately, many people misunderstand the principles and concepts needed to benefit from the training involved.

Here are some key points to achieve a Metabolic After Burn:

  • Short sets of exercise to momentary muscular failure. Basically, not stopping the exercise until you can do no more. The sets should last from (20-45 seconds).
  • Exercises that use large muscle groups or a combination of muscle groups only work. Lower body, non sitting works best.
  • Minimal rest periods and mix up your movements.

Resistance Training Circuits

A circuit is a series of exercises performed in order with minimal rest periods. Brief rest periods are placed to recuperate between repeats of the circuit.

Resistance training using free weights, medicine balls and kettlebells works the best. The goal is to integrate functional movements that strengthen all the major muscle groups. Isolation exercise designed to tone small muscles are to be left out unless accompanied by a large muscle group exercise that demands lots of energy, for example an Arm Curl combined with a Lunge.

All fitness levels and ability can perform resistance training circuits with the use of modifications and intensification. In my video I discuss options that a senior and/or someone with a minimal fitness ability can incorporate as well as the advanced exerciser.

When I’m training clients with many different fitness ability levels I change just a few parameters such as the exercise complexity, the rest periods, the load/weight and the number of circuits performed. Again the basic principles discussed above apply to everyone no matter their fitness level with the only exception of extreme medical conditions and disease.

Please watch the video on Metabolic Resistance Training Circuits in our video page for an example.


If you need help with designing a circuit, I offer a Free Personal Training Consultation that you can register for here to right of the this page or by clicking HERE.


Brian Autry




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