Metabolic Disturbance Training
Metabolic Disturbance Training is a fat loss system that will enable you to burn maximum body fat in the shortest time possible. Based on effective, scientifically proven exercise programs along with sound nutritional strategies, Metabolic Disturbance Training will stimulate metabolism and promote noticeable fat loss in a few short months. Metabolic Disturbance Training is about maintaining or improving muscle while cranking up your metabolism. Metabolic Disturbance Training uses a synergistic combination of metabolic resistance training and high-intensity interval training coupled with a solid nutritional plan. Metabolic Disturbance Training will help you stop wasting your time with ineffective and outdated workouts and meal plans.
Despite the popularity of steady-state aerobic exercise, research shows that it is not the answer for fat loss. The latest research shows that how hard you exercise (intensity) is more effective than how long you exercise (duration). Research shows that all forms of exercise are not created equal. Quality trumps quantity. Continue reading for proof...
BURNING EXTRA CALORIES
Our bodies need a certain amount of calories per day to use for energy. Any unused calories will be turned into body fat. The only way to burn those calories is by raising your resting metabolic rate and/or increasing the number of calories we burn through physical activity in addition to correct nutrition.
The amount of calories you burned each day is determined by:
1. Resting Metabolic Rate (RMR) - The amount of energy (calories) we use at complete rest during 24 hours for normal body functions such as respiration, temperature control, blinking, etc. This accounts for a majority (up to 75%) of the calories burned during the day. RMR is directly affected by the amount of muscle we have.
2. Activity Level - Normal movement and exercise accounts for about 15% or more of calories burned per day.
3. The Thermic Effect of Food (TEF) - Digesting and absorbing food requires calories. TEF can account for 10% of calories burned daily. Eating frequent meals increases the number calories we use. Protein has the highest thermic effect and requires more energy than carbs or fats to be digested and absorbed. This is why you should eat frequent meals containing protein to take advantage of TEF.
In order to lose fat, you must burn more calories than you take in. Since a bulk of your daily calories burned comes from your RMR, elevating RMR is the cornerstone of the Metabolic Disturbance Training fat loss system.
DISTURBING THE PEACE
Exercise disturbs the body's homeostasis. Homeostasis refers to a very important state of the body where there is an optimal balance. It takes time and energy for your body to get back to this resting state (peace). To replenish, repair and adapt to the disturbance that the workout caused, the body increases oxygen usage, therefore increasing RMR. This process is referred to as Exercise Post Oxygen Consumption or EPOC for short.
EPOC is defined as the recovery of the metabolic rate back to pre-exercise levels. It can require several minutes for light exercise and several hours for hard intervals. The greater the intensity and duration of the disturbance (workout), the higher the rate of EPOC and length of time to restore homeostasis. This means more calories, in the form of fat, will be burned after your workout.
STEADY-STATE CARDIO FOR FAT LOSS (DOESN'T WORK)
A 3 month study showed that adding 45 minutes of steady-state cardio, 5 days a week had no effect on fat loss over dieting alone.
Group 1 followed a restricted calorie diet (1,200 - 1,300 calories per day) resulting in a 15lb loss.
Group 2 performed SSC for 45 minutes, 5 days each week and lost only 2.9lbs.
Group 3 combined the exercise and diet program resulting in a 15.8lb loss
Group 4 acted as controls.
Utter AC, Nieman DC, Shannonhouse EM, Butterworth DE, Nieman CN, Influence of diet and/or exercise on body composition and cardiorespiratory fitness in obese women. Int J Sport Nutr. 1998 Sep;8(3):213-22.
A similar 3 month study showed 3 steady-state cardio sessions a week, up to 50 minutes each resulted in only 1 additional pound lost over dieting alone. 36 sessions for an extra pound of lost. The addition of resistance training resulted in additional loss of over 5lbs vs. diet/steady-state cardio group and over 6lbs vs diet only group.
Kramer, Volek et al. Influence of exercise training on physiological and performance changes with weight loss in men. Med. Sci. Sports Exerc., Vol. 31, No. 9, pp. 1320-1329, 1999.
Another study compared training 3 times a week for 15 weeks, 20 minutes of interval training vs. 40 minutes of steady state training. Both groups ate the same. The interval training group lost 5.5 pounds of body fat and increased lean mass. The steady-state actually gained an average of 1 pound of fat!
Trapp EG, Chisholm DJ, Freund J, Boutcher SH. The effects of high-intensity intermittent exercise training on fat loss and fasting insulin levels of young women. Int J Obes (Lond). 2008 Jan 15.
In a 6 month study, subjects did 50 minutes of steady-state cardio 5 days a week, and lost no more weight than those who dieted only.
Redman et al. Effect of calorie restriction with or without exercise on body composition and fat distribution. J Clin Endocrinol Metab. 2007 Jan 2.
Another study was published which had the subjects doing an hour of steady-state cardio 6 days a week, for one year. The average loss was only three-and-a-half pounds for that year.
McTiernan et al. Exercise Effect on Weight and Body Fat in Men and Women. Obesity 2007 June - 15:1496-1512.
Dr Wayne Miller and colleagues at The George Washington University Medical Centre (Miller et al.,1997) reviewed of several hundred fat loss studies. The team examined 493 studies carried out between 1969 and 1994 to determine whether the addition of aerobic exercise to a restricted calorie diet accelerated weight loss. Twenty-five years of research showed that diet and aerobic exercise provides only a very marginal benefit (in terms of fat loss) when compared to diet alone.
Average weight loss over a 15-week period
Aerobic exercise groups-7.3lb lost
Restricted calorie diet groups-17.2lb lost
Exercise and diet combined groups-19.8lb lost
Miller, W.C., Koceja, D.M., & Hamilton, E.J. (1997). A meta analysis of the past 25 years of weight loss research using diet, exercise or diet plus exercise intervention. International Journal of Obesity, 21, 941-947
After looking at these six studies we can make three conclusions:
1.) Dieting or a restriction in calories will produce the almost same results with or without steady-state cardio.
2.) Steady-state cardio alone will not have no or very little effect on fat loss, in fact two of the studies showed that people actually gained weight with steady-state cardio alone.
3.)There has to be a more effective means to fat loss.
HIGH INTENSITY INTERVAL TRAINING (HIIT)
One component our fat loss program is high intensity interval training (HIIT). HIIT burns more calories and elevates metabolism more than steady-state cardio.
A 1994 study compared twenty (20) weeks of steady-state cardio to fifteen (15) weeks of HIIT. Calorie totals were calculated for energy burned during the sessions.
The steady-state group burned 28,661 calories in twenty (20) weeks. The HIIT group burned 13,614 calories in fifteen (15) weeks. The steady-state group burned more than twice the calories than the interval group.
Once the researchers compared how much subcutaneous fat was lost (measured by skinfolds) calorie for calorie burned, the interval training group lost nine times more than the steady-state group. This was inspite of burning half as many calories during the sessions.
Tremblay A, Simoneau JA, Bouchard C. Impact of exercise intensity on body fatness and skeletal muscle metabolism. Metabolism. 1994 Jul;43(7):814-8.
A 2006 study had eighteen women perform twenty minutes of interval training on a stationary bike - eight-seconds of sprinting followed by twelve seconds of recovery - throughout the workout, three days a week.
Without dieting, the women lost an average of 5.5lbs in 15 weeks. Similar groups performed forty minutes of steady-state cycling three days a week and gained fat over 15 weeks. Two of the heavier women who did intervals actually lost 18lbs during the 15 week study.
Ethlyn Gail Trapp, Donald Chisholm, and Stephen H. Boutcher, Metabolic response of trained and untrained females during high intensity intermittent cycle exercise, Am J Physiol Regul Integr Comp Physiol (September 26, 2007).
A 1999 study showed that women's ability to burn fat was boosted by 36% following just two weeks (7 workouts) of interval training versus low or moderate intensity training.
Jason L. Talanian, Stuart D. R. Galloway, George J. F. Heigenhauser, Arend Bonen, andLawrence L. Spriet Two weeks of high-intensity aerobic interval training increases the capacity for fat oxidation during exercise in women J Appl Physiol 102: 1439-1447, 2007. First published December 14, 2006
This 2008 study used three groups:
1. Control group who did no exercise
2. Low intensity cardio group who performed steady-state cardio 5 days per week
3. High intensity cardio group who performed high-intensity intervals 3 days per week and steady-state cardio 2 days a week.
Researchers allowed each of exercise groups to only burn 400 calories per session or 2000 calories per week. The higher intensity group shortened the time of workouts for those three days to stay at 400 calories burned. At the end of 16 weeks the higher intensity group showed a significant reduction in abdominal fat while the lower intensity group didn't show any changes at all.
Brian A. Irving; Christopher K. Davis; David W. Brock; Judy Y. Weltman; Damon Swift; Eugene J. Barrett; Glenn A. Gaesser; Arthur Weltman, Effect of Exercise Training Intensity on Abdominal Visceral Fat and Body Composition, Medicine and Science in Sports and Exercise®. 2008;40(11):1863-1872.
METABOLIC RESISTANCE TRAINING
Metabolic Resistance Training will be the cornerstone of our fat loss program. The goal is to work every muscle group hard, frequently, and with an intensity that creates a massive "metabolic disturbance" that leaves the metabolism elevated for several hours post-workout.
A 2002 study showed strength training done in a circuit training protocol with 4 sets of only 3 exercises done for 10 reps each - taking 31 minutes - elevated metabolism for the next 38 hours after the workout.
Schuenke MD, Mikat RP, McBride JM. Effect of an acute period of resistance exercise on excess post-exercise oxygen consumption: implications for body mass management. Eur J Appl Physiol. 2002 Mar;86(5):411-7. Epub 2002 Jan 29.
A 2000 study showed that when subjects used intense resistance training, their metabolism and RMR was still elevated 16 hours post-workout.
Osterberg KL, Melby CL. Effect of acute resistance exercise on postexercise oxygen consumption and resting metabolic rate in young women. Int J Sport Nutr Exerc Metab. 2000 Mar;10(1):71-81
A 1999 study compared two groups on a very low calorie diet. One group did resistance training and the other group did steady-state cardio. The resistance group prevented muscle loss and increased their metabolism while they lost fat, while the steady-state cardio group lost muscle and decreased their metabolism.
Bryner RW, Ullrich IH, Sauers J, Donley D, Hornsby G, Kolar M, Yeater R.Effects of resistance vs. aerobic training combined with an 800 calorie liquid diet on lean body mass and resting metabolic rate. J Am Coll Nutr. 1999 Apr;18(2):115-21.