First, let's talk about what Metabolic Training is.
It's just a fancy word that refers to workouts that improve or enhance your body's energy systems.
There are three energy systems: 1 aerobic system and 2 anaerobic system.
Aerobic means "in the presence of oxygen" and involve low intensity exercises performed for 15 minutes or more.
Anaerobic means "without oxygen" and involves moderate to high intensity activities that are performed for 2-3 minutes.
Even today, most people that want to lose weight immediately begin walking or jogging.
In fact, there is an overweight guy at my mom's workplace who says he wants to look like me.
Now, he doesn't know what I look like, but my mom must be bragging to him how jacked I am.
So anyways, my mom keeps telling me what this guy's doing to lose weight.
And every step he's taken is wrong.
The first two things he did was to stop eating breakfast and run in the evening.
I appreciate the effort, but I told my mom to tell him start eating breakfast again, and to focus on resistance and higher intensity cardio.
The running might work for him in the beginning, because he's so out of shape.
But he must focus on making the exercise more intense, i.
e.
running faster, rather then running longer.
That is the only way his weight loss is going to be consistent.
Your best friend is EPOC (excess post-exercise oxygen consumption).
This refers to the elevated state of oxygen consumption after exercise due to the fact that your body is trying to regain it's pre-exercise state.
So regardless of how many calories you burn DURING the workout, after the workout you're going to burn more calories due to a higher metabolism.
This is why interval training and bodyweight circuits are so effective!