3 Tips for Faster Fat Loss

By Kate Vidulich

Traditional fat-loss training programs are like a full-time job. Long workouts, sometimes twice daily, paired with a rabbit-food diet. Seriously, it’s enough to send you round the bend.

What if you still want to look hot but don’t have time for marathon workouts?

Metabolic resistance training (MRT) is bursting onto the fitness scene and for good reason – it works. This is the “go-to”, proven method for fast fat-loss results and getting you a lean, athletic look in half the time.

But what does metabolic resistance training really mean? More importantly, why is MRT so effective for fat loss?

First, you need to know MRT involves fast paced, non-competing circuits of multi-joint exercises, with minimal rest periods. You can use any equipment – or none at all. 

The major drawcard is that this can elicit a physiological response similar to that of interval training, burn a ton of calories and ultimately accelerate your fat loss.

The Benefits of Metabolic Resistance Training

(a) Build muscle and lose fat at the same time

Thanks to these short-burst workouts, you can train at near maximal efforts and build lean, defined muscle while shedding fat. Boom!

(b) Boost your metabolism

The increased afterburn effect is due to a greater metabolic disturbance in the body. Get excited, this is amazing news for you. Burn a TON more calories in half the time, without being subjected to sweaty dreadmills and bad television – c’mon, this is awesome!

(c) Less workout time

Cut your training time in half and triple your fat-burning capacity, compared to traditional cardio methods. MRT workouts will save you at least 15 minutes training time, so it’s perfect for busy people. Plus, it will never get boring. Ever.

3 Tips for Faster Fat Loss

For now, you need to know three important things about MRT:

Tip #1: Use Compound Exercises

The goal is to work every major muscle group, every session. Focus on using multi-joint, compound exercises and setting them up in a non-competing circuit (for example push-ups, squats and chin-ups). MRT workouts are total-body sessions, so you burn more calories in less time.

Your workout quality is far more important than quantity.

Tip #2: No Rest

The golden rule for fat loss is to keep your rest breaks to a minimum. The goal is “incomplete recovery”, meaning you take a short break, but not enough to fully recover.

Aim for:

- Shorter rest periods (20s or less)

- Longer rest periods between circuits (but not long enough to fully recover, or check Facebook. Like 1 minute)

- Add in metabolic conditioning exercises (like burpees or mountain climbers)

Tip #3: Change Speeds

Changing the tempo of the exercise can alter the intensity.

- Add speed. Speed up the concentric phase of the movement (that’s when you lift the weight and contract/shorten your muscle). Add explosiveness without your form getting sloppy, as this will increase the intensity without adding more weight.

- Reduce speed. Slowly lowering the weight has been found to be beneficial for increasing EPOC (calorie burning post-workout).

MRT Workout

Here's a quick taste of a MRT workout you can try today. This is for intermediate/advanced folks only. Rest where indicated.

The 4-digit number beside each exercise represents the lifting tempo. For example, 1-0-1-1 means take 1 second to lower the weight, do not pause, row the weight up, and hold for one second in top position before lowering.

Start with a general bodyweight warm-up circuit.

1A) DB Goblet Squat – 10 reps (2-0-2-0)

1B) DB Row – 12 reps per side (1-0-1-1)

1C) Bulgarian Split Squat – 15 reps per side (2-0-1-0)

- Rest 1 minute and repeat 2 more times.

2A) DB RDL – 8 reps (3-0-1-0)

2B) DB Push Press – 8 reps (2-0-1-0)

2B) Cross Body Mountain Climbers – 15 reps per side (2-0-1)

- Rest 1 minute and repeat 2 more times.

3A) Chin-up – 8-10 reps (4-0-1)

3B) Decline Push-ups – 6-12 reps (2-1-1-0)

3C) Burpees x 12 reps (fast)

- Rest 1 minute and repeat one more time.

4) Bodyweight Squats

- 20 seconds squats followed by a 10-second hold in the bottom position

- Repeat 8 times.

Finish: foam rolling and stretching

The Final Word

In short, metabolic resistance training is not only great for people pressed for time, but a highly efficient way of training to build lean muscle, burn fat and improve your overall conditioning.

If you enjoyed this workout and would love more where that came from, check out my blog at FatLossAccelerators.com

Kate Vidulich


About Kate Vidulich

Kate Vidulich is New York’s premier fat-loss expert. She is an experienced exercise physiologist and certified ACSM health fitness specialist with a passion for excellence. Kate has an extensive research background, completing a Bachelor of Science degree in Health & Exercise Science from the University of NSW in Sydney, Australia.

Kate specialises in designing and implementing personalised, effective, results-oriented training programs. Her unique approach, combining movement rehabilitation and fat loss, has helped thousands of people across the world achieve their goals, at all ages. Kate has been featured in Reader’s Digest, Shape Magazine and other fitness publications in Australia.

A resident of New York City, Kate operates in the Upper East Side of Manhattan and consults with clients in private one-on-one, and online coaching with clients worldwide.

Kate regularly updates her blog at FatLossAccelerators.com