Metabolic Conditioning Exercise Routines to Burn Calories and Fat

Nov 15, 2010 Neil M White

Metabolic Conditioning Tones Muscle and Burns Fat - Image by Helga Weber

Metabolic Conditioning (sometimes shortened to MetCon) is the new buzz word in functional, efficient fitness and weight loss. Many gyms and personal trainers are turning to MetCon style workouts to burn fat faster than ever before and expose toned and ripped muscles.

Metabolic conditioning focuses on increasing the energy output of the body into the anaerobic zone. This is where the body is creating energy without oxygen. Aerobic exercise, which tends to be more gentle, was, until recently, believed to be better for heart health but recent research has shown that anaerobic activity is just as good, if not better, for overall health. (Source: Crossfit Journal)

Metabolic Conditioning Burns Fat and Improves Fitness and Muscle Tone

Metabolic Conditioning is not a new concept but its widespread use and popularity certainly is. Many bootcamps and personal trainers are starting to incorporate MetCon into their sessions as a way of torching stubborn body fat.

MetCon has become popular with the increased prominence of Crossfit influenced workouts. MetCon seeks to increase the amount of time the body is able to perform anaerobically which then in turn trains the body to improve it's ability to work aerobically leading to improved endurance (Metabolic Conditioning or Cardio - Crossfit).

This improves the efficiency at which the body is able to process oxygen which leads to improved VO2 Max (a measurement of the maximum amount of oxygen the body is able to process). Interval training (a type of Metabolic Conditioning) is well known to improve VO2 Max and has been popular with runners for improving endurance but this type of workout is now being used by recreational athletes to burn fat and improve fitness.

Incorporate Metabolic Conditioning into Gym Workouts to Burn Fat and Calories Efficiently and Fast

Incorporating Metabolic Conditioning into a gym workout is relatively straight forward. MetCon can be quick, although not painless. Try these circuits at the end of a workout to detonate fat and raise the metabolic rate.

• Workout 1: Do as many rounds of 15 bodweight squats, 10 press ups and 5 pull ups in 20 minutes with no rest between sets. If pull ups are too tough; use a spotter, do them using an assist machine or do lat pulldowns instead.
• Workout 2: Find a barbell which is light enough to do 12 military presses with then do 10 reps of Military press, back squat, bent over row, front squat and clean and jerk. Rest for 60 seconds then do reps counting down 8, 6, 4 and 2 reps.

These workouts will shock the body into increasing anaerobic activity, endurance and fat burning leading to a more toned and ripped physique.

Sources

'Metabolic Conditioning' Crossfit Journal - Accessed 15 November 2010

'Metabolic Conditioning or Cardio' - Crossfit Endurance - Accessed 15 November 2010

'VO2 Max' - Running for Fitness - Accessed 15 November 2010

Copyright Neil M White. Contact the author to obtain permission for republication.

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