This MRT trick burns fat for 2 full days
If you've been a reader of this newsletter for some time, I'm sure you know that I'm much more of a fan of interval training compared to steady pace cardio when it comes to fat loss.
Even for recreational activities that I enjoy, such as hiking and mountain biking, these involve large variations in intensity depending on the steepness of the climb at any given time, ground conditions, ascent vs descent, etc... and this means a lot of heart rate variability, which is a good thing.
This is vastly different than what you see most people do at gyms where they get on a treadmill or elliptical and go the same exact pace (and heart rate) for an hour or more... booooorrrrring! (and ineffective too)
But let's take another step more advanced than even interval training...
In this case, what I'm referring to is MRT (metabolic resistance training)
As you know, I'm a HUGE fan of resistance training (weight training and/or bodyweight training) to get a lean, strong, functional body... and you also know I'm a huge fan of interval training.
MRT is essentially a form of combining resistance training with interval training.
Here's a KILLER workout example using MRT from my good friends Craig and Joel from 24/7 Fat Loss...
1A) DB Bulgarian Split Squat 1 & ½ rep-style - 8 reps per side (tempo 2-0-1)
1B) DB Triple Press - 6 reps per position (2-0-1)
1C) DB Elbow-out Row - 8 reps per side (2-0-1)
Perform the above circuit with no rest between exercises. Rest 1 minute after completing the circuit. Repeat the circuit twice more for a total of 3 rounds, resting 1 minute between each. After completing all rounds rest 1 minute and move on to below circuit.
2A) Goblet Squat - 40 seconds
2B) Renegade Crawl - 40 seconds
2C) DB Swing - 40 seconds
2D) Stability Ball Cross-Body Mountain Climber - 40 seconds
Perform the above circuit with no rest between exercises. Rest 1 minute after completing the circuit. Repeat the circuit twice more for a total of 3 rounds, resting 1 minute between each. After completing all rounds rest 1 minute and move on to below circuit.
3A) Prisoner Squat - 40 seconds
3B) Jumping Jacks - 40 seconds
3C) Prisoner Lunge - 40 seconds
3D) Run-in-Place - 40 seconds
Perform the above circuit with no rest between exercises. Rest 30 seconds after completing the circuit. Repeat the circuit twice more for a total of 3 rounds, resting 30 seconds between each.
End workout
3-4 minutes Stretching
The day after this workout is completed can be a 20-minute interval session.
For full descriptions of any of these exercises and also the full progressional programs from beginner to advanced, make sure to grab your copy of the brand new 24/7 Fat Loss System today. (Extra bonuses expire tonight)
Now this is an awesome style of workout that gets CRAZY results for a lean body!
Remember that today is the last day to take advantage of the extra bonus (The 4-day RapidFatLossDiet) that comes with the new 24/7 Fat Loss System.
Get started on your new lean body with the 24/7 Fat Loss System & The 4-day Rapid Fat Loss Diet bonus
Enjoy those workouts!
On a similar topic, you can see here why I think treadmills and ellipticals are a completely ineffective form of exercise.
Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer
Even for recreational activities that I enjoy, such as hiking and mountain biking, these involve large variations in intensity depending on the steepness of the climb at any given time, ground conditions, ascent vs descent, etc... and this means a lot of heart rate variability, which is a good thing.
This is vastly different than what you see most people do at gyms where they get on a treadmill or elliptical and go the same exact pace (and heart rate) for an hour or more... booooorrrrring! (and ineffective too)
But let's take another step more advanced than even interval training...
In this case, what I'm referring to is MRT (metabolic resistance training)
As you know, I'm a HUGE fan of resistance training (weight training and/or bodyweight training) to get a lean, strong, functional body... and you also know I'm a huge fan of interval training.
MRT is essentially a form of combining resistance training with interval training.
Here's a KILLER workout example using MRT from my good friends Craig and Joel from 24/7 Fat Loss...
1A) DB Bulgarian Split Squat 1 & ½ rep-style - 8 reps per side (tempo 2-0-1)
1B) DB Triple Press - 6 reps per position (2-0-1)
1C) DB Elbow-out Row - 8 reps per side (2-0-1)
Perform the above circuit with no rest between exercises. Rest 1 minute after completing the circuit. Repeat the circuit twice more for a total of 3 rounds, resting 1 minute between each. After completing all rounds rest 1 minute and move on to below circuit.
2A) Goblet Squat - 40 seconds
2B) Renegade Crawl - 40 seconds
2C) DB Swing - 40 seconds
2D) Stability Ball Cross-Body Mountain Climber - 40 seconds
Perform the above circuit with no rest between exercises. Rest 1 minute after completing the circuit. Repeat the circuit twice more for a total of 3 rounds, resting 1 minute between each. After completing all rounds rest 1 minute and move on to below circuit.
3A) Prisoner Squat - 40 seconds
3B) Jumping Jacks - 40 seconds
3C) Prisoner Lunge - 40 seconds
3D) Run-in-Place - 40 seconds
Perform the above circuit with no rest between exercises. Rest 30 seconds after completing the circuit. Repeat the circuit twice more for a total of 3 rounds, resting 30 seconds between each.
End workout
3-4 minutes Stretching
The day after this workout is completed can be a 20-minute interval session.
For full descriptions of any of these exercises and also the full progressional programs from beginner to advanced, make sure to grab your copy of the brand new 24/7 Fat Loss System today. (Extra bonuses expire tonight)
Now this is an awesome style of workout that gets CRAZY results for a lean body!
Remember that today is the last day to take advantage of the extra bonus (The 4-day RapidFatLossDiet) that comes with the new 24/7 Fat Loss System.
Get started on your new lean body with the 24/7 Fat Loss System & The 4-day Rapid Fat Loss Diet bonus
Enjoy those workouts!
On a similar topic, you can see here why I think treadmills and ellipticals are a completely ineffective form of exercise.
Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer
posted by Mike Geary at
1:21 AM
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