Blast : metabolic interval circuit training against fat

The following article caught my attention, so I bring you its translation. If you have tried the above training, please feel free to share the "experience". When translating the word "blast" I thought of a synonym for "blast", but in the end I kept the original, but blast will definitely be an apt name. I guess if you haven't been successful in losing fat yet, this is really a guaranteed way :)

You know what's really cool about powerlifting and strongman competitions? The contestants' necks are wider than their heads. You gotta love this.

But I'm talking about something even better: lifters only do what works. No bullshit, no endless master studies that just push crap into your head. If it works, they do it. If it doesn't work, they let it go. It's like evolution in training methodology.

That's why I'm intrigued when I read something by Chad Coy, a dude who does both powerlifting and strongman well while coaching and owning his own gym. When someone like Chad says something works, he means it works. He's tested it in the real world and won't use it if it doesn't give him quick results.

I'll describe Chad's method for dropping fat in the shortest amount of time. He calls it "Blast." We could call it training for heavyweights.

Metabolic interval training, or "Blast" as I call my version, is based on the latest scientific findings on hormonal responses and methods of training for maximum energy system response. The main goal of "Blast" is to maximize the excitation of using your own fat stores as energy fuel during and after your workout.

"Blast" is a type of "ask, beg, steal" training utilizing ideas from all aspects of strength training to create the best fat burning training program possible at the highest level. In the workout described you can experiment with combinations of classic weight training, calisthenics, bodyweight training, gymnastics, plyometrics, weightlifting and strongman disciplines, all combined into one interval circuit class.

Each workout is crammed with intervals of hard work punctuated by short breaks to maximize fat loss in the shortest amount of time. And don't think that only training rats believe it will work. It's all backed by science.

In a 2008 study printed in the Journal of Strength and Conditioning, metabolic circuit interval training had a ten times higher success rate in losing body fat compared to other aerobic workouts or weight training. Other studies over the past 8 years can be found in The Journal of Medicine and Science in Sport, The European Journal of Physiology, The Journal of Sports Nutrition and The European Journal of Applied Physiology.

Some research shows that metabolic interval training has the effect of nearly a 50 percent increase in the demand for the use of body fat as an energy base during exercise. Other studies show that this type of training produces an "EPOC" (excessive post-exercise oxygen consumption) lasting from 16 to 48 hours after training.

As a personal trainer and race coach, I need to produce results quickly or I may find myself out of a job. As a coached athlete for the past 30 years, I have trained in every conceivable way, but I have always looked for the most efficient paths leading to the finish line. After reading some studies, I went on to work on how to incorporate such training into what we do in our gym.

Over the past 12 months I have worked on "The Blast" with all of my clients. Professional and college athletes, bodybuilders, strongmen, wrestlers, police officers, firefighters, powerlifters. Using Polar's heart rate monitor, we found that the average client burns 11 kcal per minute during exercise and has an increased metabolism after exercise.

While I have not demonstrated the 16-48 hour metabolic excitation mentioned in some studies, my clients have had increased metabolism on average 4 hours after exercise.

One of the things I didn't expect was that this type of training aids recovery. As a fat-burning series, the "Blast" does a great job of wiping metabolic wastes out of the muscles by pumping large amounts of blood. However, general physical preparation is highly desirable before such training.

Enough science. Time to show how it works.

You can use the workout as a standalone workout, or build it into your usual split. I'm just going to give you a simple guide on how to use it as a standalone workout.

Work and breaks

Start with 30 second work and 20 second breaks and gradually add on 45 second sets and only 15 second breaks.

• Week 1: 30 seconds of work / 20 seconds break / 120 seconds between circuits
• Week 2: 35 seconds of work / 15 seconds break / 110 seconds between circuits
• Week 3: 40 seconds of work / 20 seconds break / 100 seconds between circuits
• Week 4: 45 seconds work / 15 seconds break / 90 seconds between circuits

Choice of exercises and loads
The greater the range of motion the better, but we don't need a totally super high range. Personally, I prefer more complex multi-joint exercises with more involved parts and a barbell load that allows for 15 or more reps in each interval.

Stations and circuits
Three circuits, each consisting of 12 stations, work best. It depends on the fitness level of my clients. A typical class lasts 45 minutes.

Breaks between circuits
We keep the range of breaks between circuits between 90 and 120 seconds. Just enough time to wipe off the sweat and take a drink of water. The length of the break can be adjusted depending on the fitness of the exerciser. Some of our college team mentees get 60 seconds of work and 15 seconds of break between exercises.

Frequency
The frequency of training should not exceed four sessions per week. Many of my clients strength train twice a week and add one or two Blast workouts.

Effort
How much effort should you put into each set of each circuit? I think it just depends on what you want to achieve. More effort = better results!

Example workout
In my base we own all kinds of special equipment. Maybe your gym doesn't have them. Here's an example of a workout you can get away with using general equipment.

1. Squats with a bodyweight barbell
2. Pulley pull-ups
3. Deadlifts
4. One-arm push-ups
5. Counter pulleys
6. Single-arm pull-ups
7. Lunge push-ups on aerobic step
8. Leg raises in a trapeze hang
9. Lunges holding the discus overhead
10. Rolls (abdominal)
11. Deadlift with legs extended with one arm
12. Lunges from standing

Bonus round
Fifteen to twenty minutes of varying intensity cardio training. The calories burned in this round are largely exclusively from fat, as you've built your body up to a hormonal response during metabolic interval training.

Occasional use
Do you like the idea of training but aren't too keen on the idea of completely replacing your workout with this type of workout? Try starting off with no more than three exercises in three rounds at the end of your usual workout. I usually practice the same parts that were included in my current split, sometimes I'll practice parts from my last workout. Both options produce good results.