LIFT BURN REPEAT
Men's Fitness UK|July 2024
Metabolic resistance training (MRT) combines structured circuit training with progressive weights for time-efficient fat loss and muscle growth. World-renowned physique coach Gareth Sapstead has all you need to know
Gareth Sapstead
LIFT BURN REPEAT

The best training approach to achieve a total-body transformation, build muscle and get lean doesn’t always fit with the time you have available. Ideally you would lift weights in a progressive manner to build muscle and strength, while following a balanced diet for sustained energy and maintaining a moderate calorie deficit diet to burn body fat. But we can’t all spend two hours a day fitting everything in. So what’s the alternative? Enter metabolic resistance training, or MRT for short. 

MRT will get you great results, helping to build muscle and shed fat, while being as efficient as possible – with workouts completed in 30 minutes or less.

What is MRT?

Metabolic resistance training is a form of circuit training with progressive weights, in a way that challenges you metabolically. It’s not your typical circuits class, though, which often involves a poorly thought-out workout structure combined with sloppy exercise form. No, metabolic resistance training has structure and purpose, and that’s why it can produce fast changes in body composition while keeping you injury-free and feeling athletic.

You perform five to six exercises in sequence with minimal rest, using the same resistance device – for example the same barbell, dumbbell, or kettlebell. To make things as efficient as possible, the weight also remains the same throughout the entire circuit. That is why exercise selection and sequencing is important. 

Weights and reps

There are two ways to structure your repetitions. Option one, which is most common, is to keep the reps the same for each exercise and throughout the circuit. For example, every exercise is in the 6-8 rep range. 

この記事は Men's Fitness UK の July 2024 版に掲載されています。

7 日間の Magzter GOLD 無料トライアルを開始して、何千もの厳選されたプレミアム ストーリー、9,000 以上の雑誌や新聞にアクセスしてください。

この記事は Men's Fitness UK の July 2024 版に掲載されています。

7 日間の Magzter GOLD 無料トライアルを開始して、何千もの厳選されたプレミアム ストーリー、9,000 以上の雑誌や新聞にアクセスしてください。

MEN'S FITNESS UKのその他の記事すべて表示
DRESS TO IMPRESS
Men's Fitness UK

DRESS TO IMPRESS

In the latest campaign from Charles Tyrwhitt, rugby player Marcus Smith and cricketer Joe Root are taking the lead and stepping up their offduty game with some sharp summer outfits. From tailored linen to comfy chinos and lightweight blazers, summer just got stylish

time-read
2 分  |
August 2024
Sleep is crucial for both metabolic health and athletic performance
Men's Fitness UK

Sleep is crucial for both metabolic health and athletic performance

How well, and how long, did you sleep last night? It’s an important question, because in its Sleep Manifesto 2024, The Sleep Charity notes that a whopping 43% of adults sleep less than the NHS-recommended seven to nine hours.

time-read
2 分  |
August 2024
CARDIO SWEAT
Men's Fitness UK

CARDIO SWEAT

Elevate your aerobic fitness and fast-track fat loss with this cardio workout from the Movement Blueprint founder Harvey Lawton

time-read
1 min  |
August 2024
THE LEARN ROPES
Men's Fitness UK

THE LEARN ROPES

Skipping is more than a throwback. Done right, it offers a number of serious health benefits in Skipping is more than a throwback. Done right, it off ers a number of serious health benefi ts in a budget-friendly and convenient formula that can be done virtually anywhere

time-read
4 分  |
August 2024
MOUNTAINEERING IS ABOUT THE TENSION BETWEEN HUMAN NATURE AND MOUNTAIN NATURE.IT'S ABOUT THE POSSIBILITY OF DYING
Men's Fitness UK

MOUNTAINEERING IS ABOUT THE TENSION BETWEEN HUMAN NATURE AND MOUNTAIN NATURE.IT'S ABOUT THE POSSIBILITY OF DYING

MF meets mountaineering legend Reinhold Messner

time-read
4 分  |
August 2024
BUDGET BEATS
Men's Fitness UK

BUDGET BEATS

Apple’s new low-price buds punch well above their price tag

time-read
4 分  |
August 2024
FITNESS GOALS
Men's Fitness UK

FITNESS GOALS

Teddy Sheringham’s playbook for staying in shape in your fifties

time-read
2 分  |
August 2024
Summer SIZZLERS
Men's Fitness UK

Summer SIZZLERS

Fuel your summer with these fresh, high-protein recipes

time-read
4 分  |
August 2024
THE MONT BLANC MONSTER
Men's Fitness UK

THE MONT BLANC MONSTER

The Ultra-Trail du Mont Blanc (UTMB) is among the most challenging and prestigious trail running events in the world. Typically held annually in the last week of August, it circumnavigates the iconic Mont Blanc massif. Covering approximately 106 miles, with a gruelling elevation gain of around 32,800 feet, the race demands exceptional endurance, technical skill, and mental fortitude – as Dominic Bliss witnessed for himself at last year’s event…

time-read
6 分  |
August 2024
FEEL THE BURN
Men's Fitness UK

FEEL THE BURN

Training for HYROX? This lung-busting workout from HYROX master trainer and Represent 247 athlete Jake Dearden will get you race ready

time-read
2 分  |
August 2024