Metabolic Conditioning (MetCon) Workouts for a Slimmer Physique

MetCon is a phrase that has recently become popular in hybrid-style training such as CrossFit and other comparable programming.

Make your body a fat-burning machine. This thorough metabolic conditioning book includes sample routines and rules to help you create your own programs.

But what exactly is MetCon, what does it do, and how can you write your own program to make a lean machine?

What exactly is Metabolic Conditioning?

MetCon is an abbreviation for metabolic conditioning. This broad word has recently evolved from the classic, tried-and-true steady-state cardiovascular forms of exercise, such as distance running or long elliptical sessions, to more rigorous and dynamic interval-style training sessions.

What Can MetCon Provide You?

Why should you attempt it?

Aside from the aforementioned intrigue element, it has numerous distinct characteristics that make it an excellent choice for adding to your armory.

The first thing that comes to the fore is a powerful metabolic change. While it may not necessarily burn a lot of body fat during this exercise, MetCon will boost your metabolism for hours, if not for days.

The gym, like most cardiovascular exercises, burns very little fat. Exercise, in reality, is the technique of educating your metabolism to perform better and faster in order to burn more adipose (fat) tissue at rest.

Consider the following: Would you rather burn fat for the hour or so you train or for the 48 hours after you leave the gym?

Another fantastic advantage of a well-designed MetCon program is that it can actually help you gain muscle while getting slimmer. Doing several key weight resistance routines can push your body to its limits while adding significant muscle mass.

Finally, a well-planned MetCon will not cause you to lose the hard-earned muscle mass you’ve worked so hard to get. Because you won’t be spending what seems like an interminable length of time on a piece of machinery, you’ll boost your metabolism while preserving muscle.

Your Guide to the 8 Most Effective MetCon Training Components

A short list of some of the more basic parts of an efficient MetCon workout is provided below. While this isn’t an entire list, other factors may come into play as you work toward your objectives.

Conditioning based on resistance training

Resistance training equipment utilized in a circuit-style workout, such as dumbbells, barbells, kettlebells, and other unique pieces, such as tires, sledgehammers, and medicine balls, are examples of this sort of conditioning. The act of using a piece of equipment for extra resistance or to generate power will add a significant amount of muscle in a short period of time.

Cardiovascular conditioning

Cardiovascular-based conditioning refers to more classic cardio-respiratory exercise methods such as running, sprinting, biking, shuttle runs, swimming, and other gym equipment such as ellipticals, recumbent bikes, rowers, and step machines. Exercising under these conditions will allow you to stoke your metabolic fire with both steady-state and short-burst interval training.

Hybrid conditioning

As the name suggests, this style combines the two principles mentioned above into a single powerful fat-burning routine. Utilizing resistance equipment, as well as typical cardio-style modes, will put you to the test. Inside the software, switching from one to the other is a certain method to keep things interesting. Of course, this might incorporate a variety of additional factors such as bodyweight exercises, workout order, and schedule preferences.

Bodyweight and equipment use

There is much to be said about being able to manipulate your own body weight. Lifting, pulling, and pushing yourself off the floor, up to the ceiling, or over a bar is an incredible demonstration of actual strength. Pull-ups, chin-ups (yes, they are different), inverted rows, parallel dips, bench dips, push-ups (feet elevated), crunches, planks, and leg lifts all contribute to not only total body strength but also a significant metabolic boost.

Upper/lower split

Typically, you would conceive of a conditioning program as a combination of full-body motions, but you can also break a circuit into upper and lower body installments. An upper/lower split may be effective depending on equipment availability, gym setup, and specific goals. Splitting up the body can focus on things like upper body strength or lower body power, for example, to work on a specific weak region or simply to mix up your routine.

PHA training:

PHA stands for peripheral heart action, which means that blood flow is shuttled to and from your peripheral limbs by alternating upper and lower body movements repeatedly to compel the heart to work harder. This type of training, as difficult as it may sound, is nothing new. This type of workout has been around for decades and will put your metabolism on fire.

Training for time:

In traditional weight training, you accomplish a specific number of sets before crossing the finish line. Workouts are frequently completed for a time in many MetCon programs. Speed becomes the primary concern, with form and technique occasionally being compromised. Your ability to correctly do the required workouts is critical to your long-term success.

Training for completion:

Another option to set a goal for a difficult MetCon is to accomplish a particular number of reps for each exercise for a given number of rounds before calling it a day. Your conditioning will improve if you take fewer rest periods between exercises, increase the weight slightly, or complete each action in a more advanced manner. In any case, this strategy provides the desirable light at the end of the tunnel, allowing your program to become more quantitative in nature.

Pacing and Adaptability

Remember, when doing any MetCon workout, to pace yourself so that you finish the workout with good form and technique while also challenging yourself. While beginning any program, run through the exercises several times to familiarize yourself with the range of motion, correct rest periods if necessary, injury prevention, transition from one activity to the next, and rehearse the next step.

You will quickly adjust and discover that you may increase your pace gradually with each workout. Be aware that increasing the pace, weight, or complexity too quickly may result in damage. Take your time, polish your form, yet push yourself. Once you’ve mastered the program, you can experiment with different features to make it more difficult and kick your physique into high gear.

Modify Your Routine Without Fear

Changing up your conditioning routine is just as vital for long-term outcomes as it is for traditional weight training. Of course, adapting to a certain program, or “learning the ropes,” will maintain sufficient intensity due to the newness of the workout, but change will emerge after a period of time.

You might wish to switch from bodyweight exclusively to using equipment, take a more hybrid approach, or start a timed program.

How to Put Together a MetCon Workout

Let’s put together your own MetCon workout now. Using the FITT principle, a time-tested strategy that can be used in any fitness program. You can easily develop a program based on your ability, equipment availability, and personal schedule. FITT is an acronym that stands for Frequency, Intensity, Time, and Type. Let’s take a deeper look at these and see how they may be applied to creating an effective program.

Frequency:

How many days a week are you able to train? Three or four days per week are ideal, but even two days per week can make a difference. Getting in a MetCon workout (which is usually not long) is fairly straightforward, depending on your availability of time per day. Consider your other resistance training days as well (if applicable).

Intensity:

A workout’s intensity can refer to a variety of elements. We’re talking about how much work you can get done in the amount of time you have. Is the workout timed? Is it determined by the number of reps and sets? The more you adapt to training, the more work you can get done in less time. A cycle of 5 to 8 exercises should be sufficient to get you started.

Time:

Your available time and overall training time must be considered. Using a MetCon program as your sole weekly workout or as an addition to your current routine, a session could take anywhere from 10 to 30 minutes. Again, it is dependent on your degree of talent, endurance, strength, and training availability.

Type:

The exact types of exercises you will use are referred to as type. This is determined by the sort of equipment available, how crowded your gym is (what you can perform without occupying multiple stations at once and receiving dirty looks), and your level of ability. The aspects stated above, such as body weight workouts and equipment used, can also be classified as types.

MetCon Workout Examples

A full-body warm-up is required before each workout to prepare your body for the exercise ahead. A thorough warm-up will raise your body temperature and “prime” your muscles with blood, both of which will assist in preventing injury and mentally prepare you. The dynamic warm-up shown below is just one example of one you can use as your own.

It’s a good idea to do a “dry run” of your MetCon workout with little to no weight, especially if you’re unfamiliar with the techniques. This will help you become acquainted with not just the exercises but also the pace and structure of your program.

Warm-Up

Do 1 to 3 rounds of the following circuit with little to no breaks in between exercises.

Squat jumps – 10 reps
10 reps of push-ups
Walking lunges – a total of 20 steps
10 reps of inverted rows
10 reps of calf leaps
20 reps of bicycle crunch or leg lifts