Q: Hi, Dianne,
I've been running 5 miles 3-4 days a week and lifting and can't seem to get the last 15 pounds off. I recently saw an ad for a program called Metabolic Resistance Training that is supposed to be the best way to lose fat. I've also heard that High Intensity Training is really good. One of my friend swears by sprint intervals and another was telling me about Tabita training. What's the difference and which one is best for me?
A: The answer most likely lies in your diet but I will set that aside to address your question.
They are all great and all have their benefits and a well rounded fitness program would include all of them either individually or together. I've actually taken the best of each and combined them for our fitness programs to make a hybrid type workout. All of them are better and more effective than steady state cardio like the running you do and a traditional "weight lifting" program.
Metabolic Resistance Training (MRT) 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.
“Structural and compound exercises” is a fancy way of saying exercises that require a maximum amount of energy because multiple joints and large muscle groups are involved. Cross Fit is an example of MRT.
While we avoid cross fit type exercises, MRT is the basis for our programs. It will have you breathing hard and burning maximum calories per session while sculpting your body. Sitting on a bench cranking out tricep extensions to tone your arms is the exact opposite of this.
Research shows that your calorie burn following MRT is significantly higher than taking a jog or traditional weight training.
Interval training (and High Intensity Interval Training) is a cardio based workout consisting of short bouts of high intensity exercise followed by longer bouts of low to moderate intensity.
Interval training helps you develop sustained anaerobic endurance. The key to interval training is making your short bouts of exercise intense enough so that you get into your anaerobic threshold. Anaerobic means you are exercising without oxygen. (you can barely breath).
(in case you ignored every piece of my adviced and still use an elliptical or treadmill), an example of HIIT would be to tool along at a rate at which you are breathing hard for 5 or so minutes than cranking it up for 30-60 seconds until you cannot go any longer, then, return to the lower intensity until you recover and repeat the high intensity interval. If you MUST do traditional cardio, THIS is what you need to be doing.
Studies have shown that when you perform high intensity interval training, your metabolism remains elevated and you continue to burn calories for up to 24-48 hours after the workout has ended.
Sprint training is a little different than interval training. Sprint training consists of really short bouts of explosive power. Think of a sprinter running 100 meters as fast as they can. The fastest athletes in the word run that in under 10 seconds. So during sprint training you are at a level 10 on the perceived exertion scale, but you only have to maintain this for a few seconds.
Ex: Jog to warm up, sprint at full out capacity for 10-15 seconds, jog to cool down, etc.
Tabata Training is a type of high intensity interval training which lasts 4 minutes. It can be used for weight loss or for improvement of just about any sport. Tabita training is very popular in kettle ball circles. You can do them as sprint intervals or with basically any exercise that you can put a large load on your biggest muscle groups like a front squat or push press.
“Structural and compound exercises” is a fancy way of saying exercises that require a maximum amount of energy because multiple joints and large muscle groups are involved. Cross Fit is an example of MRT.
While we avoid cross fit type exercises, MRT is the basis for our programs. It will have you breathing hard and burning maximum calories per session while sculpting your body. Sitting on a bench cranking out tricep extensions to tone your arms is the exact opposite of this.
Research shows that your calorie burn following MRT is significantly higher than taking a jog or traditional weight training.
Interval training (and High Intensity Interval Training) is a cardio based workout consisting of short bouts of high intensity exercise followed by longer bouts of low to moderate intensity.
Interval training helps you develop sustained anaerobic endurance. The key to interval training is making your short bouts of exercise intense enough so that you get into your anaerobic threshold. Anaerobic means you are exercising without oxygen. (you can barely breath).
(in case you ignored every piece of my adviced and still use an elliptical or treadmill), an example of HIIT would be to tool along at a rate at which you are breathing hard for 5 or so minutes than cranking it up for 30-60 seconds until you cannot go any longer, then, return to the lower intensity until you recover and repeat the high intensity interval. If you MUST do traditional cardio, THIS is what you need to be doing.
Studies have shown that when you perform high intensity interval training, your metabolism remains elevated and you continue to burn calories for up to 24-48 hours after the workout has ended.
Sprint training is a little different than interval training. Sprint training consists of really short bouts of explosive power. Think of a sprinter running 100 meters as fast as they can. The fastest athletes in the word run that in under 10 seconds. So during sprint training you are at a level 10 on the perceived exertion scale, but you only have to maintain this for a few seconds.
Ex: Jog to warm up, sprint at full out capacity for 10-15 seconds, jog to cool down, etc.
Tabata Training is a type of high intensity interval training which lasts 4 minutes. It can be used for weight loss or for improvement of just about any sport. Tabita training is very popular in kettle ball circles. You can do them as sprint intervals or with basically any exercise that you can put a large load on your biggest muscle groups like a front squat or push press.
I've dropped 10 lbs since starting 3 weeks ago and 15 total. It hasn't been really hard... just preparation! Eating delicious food! Training 3 days a week. Feeling younger and and I have more energy! So glad signed up for this camp! Dianne is great! " - Pattie A, Tierra Verde, Fl
"When your previously tight pants need to be hiked up all day long... You know you're on Fitness St Pete plan!" Amber H, Vt. Read more about Amber's results HERE
"I have lost a total of 8 lbs in the 7 weeks since starting. I participated in my first 5k and am sticking to an eating plan WAY better than I ever did before. " Jen F
Do you want to discover some extremely SIMPLE tricks that you can apply to your daily life to eat more, speed up your metabolism, and sculpt the lean, sexy body you deserve .. without being hungry or working out 5-6 hours a week? You are not alone which is why I developed the revolutionary 14 Day Rapid Results Program! Click HERE to find out more
Dianne Villano, MExPhys, Certified,NASM
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