Metabolic Resistance Training

When it comes to fat loss, metabolic strength resistance training should be the top priority.  This doesn’t mean standing at a cable column doing bicep curls, tricep extensions, or doing a machine circuit.  You want to pick exercises that use large muscles groups and multiple joints.

If you’re training is intense enough, you’ll end up increasing EPOC (exercise post oxygen consumption).  This is your metabolic recovery rate to pre exercise levels.  Again, if the exercise is intense enough, EPOC can be raised passed 36 hours. 

So what exercises should you choose?  Again, look for compound exercises that require larger muscles (glutes, hips, back, chest) and more joints.  Let’s take a look at the goblet squat compared to a leg extension.  With the squat, you’re using hips, legs, glutes, and core.  The leg extension works your quadriceps.  If I’m looking to lose fat, I’m picking the squat.

At First Capital Gym, we structure our Small Group Training sessions with an emphasis on strength training.  We typically use a tri set or circuit format where we pick exercises that use non competing muscle groups.  For example, we might structure it like this:


TRX Rows

Rear Foot Elevate Split Squat

Valslide Body Saw

Here’s another example:

We typically use 2-4 sets of 8-12 repetitions with minimal break.  We also recommend performing these types of training sessions, 2-3 times per week. 

Again, if you’re looking to burn fat, metabolic resistance training is the key.  2-4 sets of 8-12 repetitions 2-3 times per week should be plenty.  At First Capital Gym, we structure our Small Group Training sessions like mentioned above.

If you’re interested in our Small Group Training sessions, you can try us out with our 30 Day Jump Start Program.  Click her for more information.

First Capital Gym is a results based training gym located in York, PA.  We specialize in Adult Fitness, Small Group Training, Kettlebell Training, and Fat Loss.  You can schedule a free consultation by messaging Ryan at