While cardio burns calories and fat when you're performing it, high rep strength training has what is known as high EPOC or "Excess Post-Exercise Oxygen Consumption." This is a fancy term for saying how long your metabolism is elevated after exercise. Studies show that a well-designed strength program can elevate your EPOC or metabolism for up to 38 hours after the workout. Strength training coupled with diet and cardio burns fat far more than cardio and diet alone. Generations of bodybuilders have figured out through trial and error that high rep strength training coupled with cardio and low carb dieting gets them cut up. As you can see a typical pre-contest routine involves more machines, dumbbells and isolation movements. Although bodybuilders have followed this type of training for decades, this doesn't mean it's the optimal cutting program. Although circuit training is a great strength training routine for fat loss, logistically, it is not always feasible. Using mini-circuits gives you the powerful fat loss effect of circuit training without the logistical nightmare of procuring and securing multiple exercise stations and equipment. To get around this, however, one can simply employ a "mini-circuit." This is where you alternate between an upper and lower body exercise. Old-time bodybuilders relied heavily on machines, cables and isolation movements in their pre-season programs. Machines and isolation movements just don't stress as much muscle and don't burn as many calories or fat as a result. The above program is very tough, but if you build a bigger engine, then you'll burn more fuel.
Strength Training For Athletes gets our athletes, bigger, faster, stronger, and more mentally tough than traditional bodybuilding and pretty-boy pump up your pecs and biceps training that you see commonplace in most of the big chain gyms today.
When I was younger I knew nothing about the intelligent, balanced type of strength training for athletes that I now use in my own training and with our athlete groups and bootcamps. Whether you’re an MMA athlete, a hockey or football player, or a wrestler or athlete of some other contact sport, if there is contact between players, then you will often have to rely on your ability to generate forces in sub-optimal positions.


The type of strength training for athletes we do involves sandbag training, kettlebells, sledgehammers, heavy sleds, battling ropes, and of course massive tire flips. The take home message is that if you want your contact sport athletes to have optimal strength and conditioning development, they need to train with odd objects during both strength training and conditioning training. Please leave your comments about strength training for athletes in the comments section below. Here’s a little lesson from client of the month Naz B: If you want to have the metabolism of the Tasmanian Devil on speed balls to torch body fat, you need to be strength training.
With all other variables held constant, you need to be burning more than you’re consuming for fat loss.
Traditional steady state cardio will boost your metabolism, but only during the time you are actually doing it. Strength training, and more specifically metabolic resistance training (MRT), boosts your metabolism during the exercise, but ALSO AFTER EXERCISE throughout the day. Here’s 3 reasons why strength training is superior to traditional cardio for burning body fat. When you exercise at intensities that are too high for your body to get sufficient oxygen supply, your body will compensate by consuming more oxygen post workout, thus boosting your metabolism throughout the day. Besides the above, working at higher intensities will allow your heart rate and hormonal cascade to be much more superior than traditional cardio for burning fat. Here’s the first month of Naz’ training program to get a general idea of what she does to get her heart rate above 181 and burn 3500 calories from 8am-5pm (I’m guessing she actually burns about 4500 calories total, but she only keeps the heart rate monitor on from 8am-5pm).
During pre-contest season, they strip away the fat through diet and training, which consists of weight training at higher reps with shorter rest periods. Rest periods would start out at 1 minute and decrease by ten seconds from week to week until you hit 20 seconds of rest. Unless you bulked up to gigantic proportions during the off-season or are on a cycle of steroids, you would most likely overtrain from the high volume of sets and exercises on the above program. Anyone who has tried circuit training in the gym knows how pissed off people can be when you hog up multiple machines and stations.


Rather than hog up multiple machine and stations and be interrupted by interlopers, you can stay at one or two stations and use one or two pieces of equipment. A typical exercise combination I use with my clients is a lower body exercise, such as the squat, coupled with pushups.
Compound movements (such as the power lifts) and multiple compound movements (such as the Olympic lifts), however, burn more calories.
You should, however, include machine and isolation movements to bring up any lagging body parts. We are your personal trainer, your nutritionist,your supplement expert, your lifting partner, your support group. What dictates how much you burn is your metabolic rate, and what dictates your metabolic rate are genetics, diet, and exercise. You cannot work at high intensities with little or no rest periods, which is why traditional cardio and traditional “strength training” classes are useless when it comes to upgrading your physique.
This means you will have a higher RMR (resting metabolic rate) to allow you to burn more energy throughout the day.
This type of training coupled with dieting would make you lose muscle rather than retain it.
Plus people will jump in on a machine, thinking that you're done because you moved on to the next exercise in the circuit.
The very fact that you have to use more muscles to stabilize the weight means that you stress and develop more muscle and burn more calories and fat as a result.
For example, if you were lagging in rear deltoid hypertrophy, then you would include lying rear lateral raises in your program. We provide the technology, tools, andproducts you need to burn fat, build muscle, and become your best self.



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