Studies

Transform yourself with Body Blueprint Personal Training

Body Blueprint uses the most efficient quality versus quantity principles on the planet to help you lose body fat, increase lean muscle and transform your body in record time.

Body Blueprint utilises 2 distinct training methods for fat loss as follows:

1) Metabolic Resistance Training

2) Interval Training

1) The Research on Metabolic Resistance Training (MRT)

Study : Schuenke MD, Mikat RP, McBride JM.
Effect of an acute period of resistance exercise on excess post-exercise oxygen consumption: implications for body mass management.
Eur J Appl Physiol. 2002 Mar;86(5):411-7. Epub 2002 Jan 29. (See study here)

In this study a 30-minute circuit style metabolic resistance training session was put to the test. The result was a 38 hour increase in metabolism – massive AFTERBURN. In other words, you’ll continue to burn calories for a full 38 after you’ve finished your workout…something that conventional workouts do not achieve.

Here’s another:

Study : Kramer, Volek et al.
Influence of exercise training on physiological and performance changes with weight loss in men.
Med. Sci. Sports Exerc., Vol. 31, No. 9, pp. 1320-1329, 1999. (See study here)

This study showed that those who added metabolic resistance training to a reduced calorie diet burned up to 44% more fat than those who dieted alone.

And here’s one more:

Study : Bryner RW, Ullrich IH, Sauers J, Donley D, Hornsby G, Kolar M, Yeater R.
Effects of resistance vs. aerobic training combined with an 800 calorie liquid diet on lean body mass and resting metabolic rate.
J Am Coll Nutr. 1999 Apr;18(2):115-21. (See study here)

This study compared “slow-go” aerobic exercise to metabolic resistance training and found that the resistance group lost significantly more fat without losing ANY lean muscle even at very low calorie intake (not so for the aerobic group).

In fact, believe it or not, while the aerobic group experienced a decrease in metabolism (and lost muscle), the resistance training group actually increased overall metabolic rate.

2) The Research on High Intensity Interval Training (H.I.I.T)

Interval training is simply a form of high intensity cardio in which you alternate between periods of high effort and periods of active recovery.

Does it work?

Study : Tremblay A, Simoneau JA, Bouchard C.
Impact of exercise intensity on body fatness and skeletal muscle metabolism.
Metabolism. 1994 Jul;43(7):814-8 (See study here)

This research group compared 20 weeks of endurance training vs. 15 weeks of short duration interval training.

While the aerobic/endurance group actually managed to burn more total calories during exercise, the interval training group lost NINE TIMES more body fat.

Nine times more fat loss in half the time? The clear choice for fat loss is interval training.

It all comes down to elevated metabolism after your workout is completed –
it’s called the afterburn which can last up to 48 hours following an interval workout – something that traditional cardio workouts do not achieve.


Short on time? Want to get the most bang for your buck? 

Here’s the solution!

Click here to find out more

NB: These 30 minute express workouts feature metabolic resistance training (MRT) and high intensity interval training (HIIT) for maximum strength, fitness and fat loss – as per the studies above.

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