Posted by on Feb 19, 2015

Brian runs Fact and Fitness and is a Metabolic Effect certified trainer and fat loss consultant. Coupling 20 minute at home “Rest-Based Training” workouts with a dietary protocol to fit your individual metabolism, he trains clients to blast belly fat away. Want to train with Brian? We can hook you up! 

You don’t need to workout as much as you think you do.

What if I told you that you that you could blast away belly fat without (a) having to get a gym membership or (b)having to lose out on precious Netflix time… is that something you might be interested in?

How many times have you said this year was going to be your year? How often have you vowed to really get into shape this time? After all, you’ve tried everything.

Any exercise program can work. Maybe you tried running in the morning before work. It was great for a while. You lost some weight at first. But then you read about how steady-state cardio isn’t optimal for fat loss. You burn muscle and fat when running. And you know you don’t want to burn that metabolic muscle. Not to mention the insatiable cravings that long duration cardio sessions leave you with.

Then you tried P90X. All the people in the infomercial are ripped. After a few weeks you realize they’re ripped because they workout for an hour a day, six days a week. That’s not sustainable. Nobody has time for that.

Then you read about how if you go to the gym and lift weights with barbells you can eat whatever you want. So you start doing that. You’re going 3-4 days a week, for 45-60 minutes at a time. The insatiable cravings are okay because you’re lifting weights. Building some muscle. And eating pop tarts. But you hate the gym “atmosphere.”


After all that, you’re still not losing fat. Which was the goal in the first place.

So what’s the answer? Ideally you would like to do something that…

–burns fat while preserving, or maybe increasing lean muscle tissue

–doesn’t require a gym membership

–isn’t time consuming (see: Netflix)


This unique style of training was developed by the creators of Metabolic Effect. It is the single most optimal way to achieve the results above.

The workouts are short duration, high intensity. 20 minutes of training sandwiched between a few minutes of warm up and cool down.

The only equipment required is a set of dumbbells. No gym membership necessary.

The workouts are excellent at burning fat due to the high intensity. With the DBs as added resistance, they also build muscle in novice-level folks and preserve it in the more advanced. Resistance training is preferred over bodyweight for lean muscle tissue development.

Best yet? Because the duration is short enough, the workouts don’t come with the negative effects of increased hunger / cravings often associated with long duration cardio or strength training workouts.

You might argue that because the duration is so short, that you don’t burn as many calories as you would in a workout that lasted an hour. True. But – you shouldn’t care about the calories burned in your workout. You should care about the calories burned the other 23+ hours of the day.

EPOC, or excess post-exercise oxygen consumption, is a fancy way of saying “oxygen debt.” Ever walk up a big flight of stairs and you’re more winded at the top than you were walking up? Or go for a sprint and you don’t feel the effects until *after* the sprint is over?

EPOC is the scientific definition of metabolic effect.

This is a compensatory reaction in the body caused by these high intensity resistance training workouts. This reaction elicits physiological changes in the body that can accelerate fat burning for up to 24 hours (and beyond) after the workout itself.

Now we understand why we don’t care so much about the calories burned during the workout.

I’m finding more and more clients who love this style of training. Not only can it be done at home, but it is completely scalable to your individual fitness level. Go at your own pace. The workout is client-focused, not trainer-focused. Got bad knees and can’t lunge? No problem. DB deadlift instead.

The goal of the workout is to rest. Yes, rest. As the ME folks say, “Push until you can’t, rest until you can.” These workouts force you to rest. The more you rest, the harder you can push. Thus the better results you get.

Think you’re ready to try one of these metabolic physique conditioning workouts on your own? Check out these workouts from Fitocracy, and if you want my help to make them as optimal as possible… let me know.

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