Aerobic exercise has long been considered the best approach for weight loss, but weight loss and fat loss are not the same things. Old school aerobic exercise burns some fat, but also strips the body of metabolically active muscle. Recent studies by Melanson et. al. (1) and Miller et. al. (2), as well as a recent report in Time Magazine have shown convincingly that aerobic centered exercise provides little advantage in creating real body change.
However, new and smarter exercise modalities act differently and are proving effective in both studies and clinical settings. In 2002, Schuenke et. al. demonstrated a circuit resistance training program, utilizing heavy weights, short rest periods and lasting only thirty-one minutes, was able to generate increased fat burning for 48 hours after the workout ended (3). Far from being insignificant, the metabolism 24 hours and 48 hours after the exercise session was increased by 21% and 19% respectively. The researchers point out that for a typical 180-pound individual “this equates to 773 calories” burned while resting as a direct result of the workout.
Metabolic Effect has developed its exercise protocols around this new approach called “metabolic conditioning”. Using this more intelligent exercise, you can work smarter, not harder and create the real body change your after.
- Melanson, et. al. Exercise improves fat metabolism in muscle but does not increase 24-hr fat oxidation. Exercise and Sport Sciences Reviews. 2009;37(2):93-101.
- Miller, et. al. A meta analysis of the past 25 years of weight loss research using diet, exercise or diet plus exercise intervention. International Journal of Obesity. 1997;21:941-947.
- Schuenke, et. al. Effect of an acute period of resistance exercise on excess post-exercise oxygen consumption: Implicationsfor body mass management European Journal of Applied Physiology. 2002;86:411-417.