At this point there is still a ton to learn when it comes to calories burned after a workout.
With the way we are currently measuring it, it doesn’t look like a significant amount of calories are burned after a workout is completed.
There are a couple isolated studies that show promise, but the bulk of research make it look less than what we have been led to believe.
In my opinion, relying on the “afterburn effect” is a gamble.
You might burn enough extra calories after the workout to get as lean as you desire…
…we just don’t know enough about it right now to bet on it.
With that in mind, how do you burn a lot of calories during your workout?
There are countless approaches, so I’ll just cover a few.
*** Lifting weights for hours each day with no time limits.
The movie Pumping Iron is a prime example of this. Arnold and the bodybuilders back then lifted weights for 2+ hours per day.
These guys got lean without cardio or anything resembling MRT. The calorie burn was massive each day due to the crazy amount of volume.
*** A large amount of work compressed into a shorter time-frame, by reducing rest periods.
For this approach to work best, I’d recommend sets to last around 40-60 seconds. This will ensure the lactic acid system gets worked…especially with short (30-40 second) rest periods.
This approach burns a lot of calories without cardio or HIIT.
Working one muscle group while a different muscle group is recovering.
This is an even faster way to burn calories compared to simply shortening the rest periods between sets. This approach practically eliminates rest periods altogether and is the best if lack of time is an issue.
When lactic acid is clearing out of one muscle group, you are building it up in another. A steady flow of calorie burning for the entire time you are training.
A lot of these approaches will string together a few exercises back-to-back, followed by short rest periods.
This is probably what most people envision when hearing the term Metabolic Resistance Training.