I first realized how big a role metabolism played in fat loss when I read Alwyn Cosgrove’s article on T-mag, titled the Hierarchy of Fat Loss. Cosgrove stated that the most important factor in a fat loss routine is metabolic resistance training. This includes workouts such as complexes, circuits, trisets, and supersets. The idea is to get your heart rate up and keep it up while lifting moderate to heavy weights.

I liked this approach to training much better than doing steady state cardio, and so I gave it a try. By the time I had lost 15 lbs, I had developed four methods vital to fat loss: heavy training, metabolic resistance training, aerobic training, and anaerobic interval training. Then than list was refined to include only metabolic resistance training, heavy training, and eating a lot to maximize your resting metabolic rate.

But now I think that there are only two things that you need to be doing: High Intensity Metabolic Resistance Training, and Eating a Lot. Both of these things will help increase your metabolic rate so that you can have your caloric deficit at a higher level then normally. According to Dr. Berardi’s G-flux theory, it’s better to have a caloric deficit while consuming 2500 calories than it is to be consuming 1500 calories.

Dr. Berardi talks about training as often as possible so that you can consume more calories while losing weight. I think this is a good argument, but I think that you can increase your metabolic rate with short, intense workouts. These short intense workouts would be more appealing to a larger audience of trainees who live very busy lives. Now I’m not undermining Dr. Berardi’s years of work, but it’s just a different thought process. Maybe it’s my theory. I should probably give it a name.

So here it is again: Jack up your metabolic rate by performing short, High Intensity Metabolic Resistance Training and eating more, placing your caloric deficit or G-flux (relationship between calories burnt and calories consumed) at a higher level.

If you’re looking for some high intensity workouts using just your bodyweight, then check out Bodyweight Exercise Revolution.

Tags: alwyn cosgrove, cardio, circuits, complexes, dr. berardi, g-flux, heart rate, hierarchy of fat loss, metabolism, supersets, trisets