Gain muscle and lose fat at the same time, metabolic weight training can do it! 3 reasons why 3C module can effectively burn fat

Metabolic weight training can help you gain muscle while accelerating your metabolism through a new weight training concept, thereby achieving the goal of losing fat. The following will explore the principles and effects of metabolic weight training, as well as why this training is safer and more effective than aerobic training.

How 3C modules work

There are three reasons why the 3C module can effectively burn fat:

1. High strength

3C module training will use high and low weight equipment and operate at high speed. Therefore, no matter how heavy the equipment is, it will consume a lot of physical strength of the operator, but the higher the intensity, the greater the metabolic rate.

2. Full body engagement

The 3C module training covers the upper body, lower body and core muscles, and involves the whole body. Muscle is metabolically active tissue; the more a person moves, the more calories they burn, which means faster fat loss.

3. Long-term operation

Excess post-exercise oxygen consumption (EPOC) refers to the amount of calories consumed by a person after strenuous exercise (higher than the resting value); studies have consistently shown that exercise duration is directly related to EPOC. Compared to traditional weight training, metabolic weight training takes longer to complete (involving various repetitive movements), consumes more calories, and has a better fat-burning effect.

The difference between 3C module and traditional training

When people want to lose fat, they usually choose traditional training methods such as aerobic exercise. The following explains the truth behind aerobic training and reveals the concepts that most people believe to be true but are actually wrong.

Any kind of physical activity is good for your health, but when it comes to steady-state cardio training, many people misunderstand or even exaggerate its benefits for losing fat (while maintaining muscle mass). The reason for this phenomenon is that studies have shown that aerobic training is the best exercise mode for short-term fat loss, and the effect is even better than resistance training. However, for those who want to be lean, strong and firm, such research results are only half right - to be lean and strong, you must do resistance training.

Everyone must have heard of "aerobic training" and "anaerobic training", and metabolic weight training belongs to the latter. The main difference between aerobic and anaerobic training is intensity. You can judge through the following talk test: suppose you and a friend are talking while jogging. If both of you can speak complete sentences and maintain a normal breathing rhythm, it means you are in an aerobic state. If you decide to speed up or sprint, and you need to breathe between each sentence, you are in an anaerobic state.

Everyone must have heard of "aerobic training" and "anaerobic training", and metabolic weight training belongs to the latter. The main difference between aerobic and anaerobic training is intensity.

The body produces glycogen after consuming carbohydrates. After glycogen is produced in the liver, it is stored in the muscles. When in an anaerobic state, the body only uses glycogen as fuel. Conversely, when in an aerobic state, there are many sources of energy, including glycogen, fat and muscle tissue.

However, while aerobic exercise does burn fat, the most likely energy source used is glycogen, and aerobic exercise also uses muscle tissue as a source of energy, which is why most endurance athletes do not have high muscle mass. In fact, the more aerobic exercise you do (while reducing the proportion of weight training or not doing weight training at all), the more likely it is that your muscle mass will decrease, and a decrease in muscle mass is not good for strength, athletic performance, body shape, etc.

In contrast, weight training is considered anaerobic because it is high intensity and only burns glycogen for energy. The most amazing thing about anaerobic training is that it can give you the benefits of aerobic exercise at the same time. Let’s use the analogy of climbing stairs: we can think of the bottom steps as aerobic exercise; the top steps as higher-intensity anaerobic exercise. To climb up the ladder, we must first go through the bottom rungs (i.e. aerobic exercise) before we can reach the top rungs (i.e. anaerobic exercise); when we are about to come down from the top rungs (entering a resting state), we will enter the aerobic state again. In this way, between the two ends of anaerobic training (i.e. the two groups of metabolic weight training), we can enjoy the effects of aerobic training, but if we only do aerobic exercise (i.e. stay at the bottom class), we will not be able to enjoy the metabolic and health benefits brought by anaerobic exercise. Research also shows that because high-intensity exercise can increase excess oxygen uptake after exercise, high-intensity exercise such as the 3C module can continue to accelerate metabolism for up to 72 hours after completion; on the contrary, research has not shown the same excess oxygen uptake after exercise for constant-speed aerobic training.

The metabolic weight training 3C modules introduced in this book are all composed of 1 to several minutes of continuous, high-intensity exercise, which means several minutes of high-intensity, whole-body exercise. Compared with traditional training methods, metabolic weight training based on sports science principles can bring better fat loss results.

This article is from the book "Heavy Training Fat Loss Full Skill Analysis Textbook" by Gezhi Culture