Subject: Metabolic Enhancement Training for fat loss...is it really THAT good?
So after posting
that controversial article about Crossfit, I had a TON of questions
come in about Scott
Abel's "M.E.T." program...what is it, how does
it work, what
kind of results can a person get from it.
Figured why not go
straight to the source and let him give you answers to these
questions...the answers will also give you a really good idea
of just scientifically-
based his thinking and program design is.
And speaking for
myself, I'm a big fan of science-based training and program
design...
even as insane as I am in my own exercises and programs, they're
all based on
verifiable science.
The magic lies in how it all fits together, which exactly what the MET program is all about.
Nick
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What is MET (Metabolic Enhancement Training)?
Metabolic
Enhancement Training, which is what MET stands for, is strength
and/or
conditioning exercises performed with the intention of increasing
the capacity and
efficiency of the energy pathways to store and deliver energy
for activity. Metabolic
Enhancement Training (MET) consists of functional movements
and traditional
movements, as well as any exercise that gets the job done in
sequences or circuits
to stimulate metabolism.
MET uses integrated
movements from all sports training that involve acceleration,
stabilization and deceleration and improve movement ability,
core strength and
neuromuscular efficiency.
It comes from everywhere
– from the schoolyard play of children to advanced
biomechanics. The human body is an incredible machine that was
designed to
move in multiple planes of motion and use multiple muscle groups
at the same
time. Our bodies are not restricted to moving on one plane of
motion (i.e. weight
machines), therefore, why would we solely train our bodies to
move on one plane
of motion?
What is metabolic about it?
MET
involves movements in multiple ranges and planes of motion which
adequately
taxes both the body's musculature and cardiovascular system.
MET movements are
performed in an interval training format will improve the energy
systems which are
responsible for activity.
Why is this more efficient than 'standard'
training, and will it
always be more efficient?
MET
is based on the human movement model of pushing, pulling, rotation,
moving
the centre of mass, and one legged stances or transitions. Therefore
applicable
movements and exercises take advantage of the best from all
sports training, from
yoga to plyometrics, to agility drills, Olympic lifts, bodybuilding,
for specific purposes
and/or goals.
It is more efficient
than ‘standard’ or traditional resistance training
because research
clearly shows that lack of neuro muscular coordination results
in faulty recruitment
patterns. This can occur also from long term single plane, stabilized
range of motion
training, as in traditional bodybuilding or resistance training
exercises and is exactly
what leads to this neuro muscular confusion.
What changes should I expect?
There are many advantages to using MET and you should experience the following:
-
Improved coordination and balance; also integrated expressions of strength of
movement between your upper and lower body; as expressed through the core, as
this improves, so does strength;
-
Greater energy demand thus increasing conditioning over time and your body’s
ability to work longer, and be adaptation specific;
-
Increased dynamic flexibility and joint range of motion (traditional stretching is
done in one plane of motion – this training teaches the muscles and joints how to
reach, lunge, squat, bend, twist or swing to their fullest range of motion);
-
Better muscle definition - maximal lengthening must occur first for a muscle to
maximally contract. When a muscle works to be engaged through 3 planes of
motion, it is more than likely to work in all ways in which it is meant to function
(MET) – think of a gymnast – all they do is train on 3 planes of motion.
-
Core/Ab strengthening - 3 planes of motion usually requires constant action through
the core; the core is involved in almost all expressions of integrated and often even
segmented strength. There is no escaping core training in any kind of training
protocol. MET just capitalizes on the importance of core in all three planes and
with rotational emphasis.
Will I burn muscle from this training? Will
I gain muscle from this training?
You will not ‘burn’
or lose muscle from this training because you are still using
resistance.
But most importantly you are using SPEED and POWER, which equates
to more strength
in the long term.
In fact, with a hybrid
program that is geared towards hypertrophy or muscle growth
you
will gain muscle while improving definition, functionality and
conditioning at the same time.
As you train for
speed and power, there is more work demand. Using compounds
and
complexes as well, with an emphasis on speed and range of motion
with lighter weights
or bodyweight creates incredible metabolic demands resulting
in longer and greater
post workout oxygen consumption.
This creates more
fat loss both short and long term. The bottom line is that MET
training
and all hybrid forms of training can produce any result a trainee
is aiming for. But most
importantly for 90% of people out there, MET will enhance muscle
tone, muscle gain (if
that is your wish) conditioning, definition and cosmetic physique
enhancement
Metabolic Enhancement Training Programs
-- click here for more info
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