Today, I have an interview on Metabolic Training Secrets.
It is with Kate Vidulich.
What Kate Vidulich shares in the interview:
- Who is Kate Vidulich?
- What is metabolic training?
- What are the benefits of metabolic training?
- What are the common mistakes that people do when it comes to training to increase their metabolism?
- How can people add metabolic training within their program to increase their metabolism and to speed up their fat loss results?
- Shared some inspiring results that her clients have gotten using metabolic training program.
- Gave some points on how people can measure or track their intensity when it comes to their workout
I am here with another video interview for you.
(Sorry that the sound on Kate’s end was not perfect. Below is a transcript of the first half of the interview.)
Today we are going to talk about Metabolic Training. What metabolic training is? And how it can help you?
On the other line is Kate V. from New York. I will get Kate to introduce herself and then we will get into the questions.
Kate Vidulich: Hey Rick, thank you so much for that new mood today. I really appreciate it.
Rick Kaselj: Awesome. So Kate, give people a little bit of a background on who you are because I know you are a misplaced individual from a different country and a new country doing an odd thing. So maybe you can give people a little bit of a background on who you are.
Kate Vidulich: I know that I don’t come across as someone in New York with this accent. I am originally from Australia. I grew up down under and I went to the University there. I majored in Sports Science. Back four and a half years ago I decided to cross to New York and that’s when my hybrid life started picking up.
I’ve been here for four and a half years like I said and I’ve been working primarily as a physiologist and trainer. Training primarily is where I want to stay.
Rick Kaselj: Awesome. Okay, what we are going to chat about is metabolic training.
Maybe you can talk about what is metabolic training and what are the benefits of metabolic training?
Kate Vidulich: Sure. If you go to any gym everyone could define metabolic training as something different. It’s one of those terms that has been used of late.
Metabolic training is that you are working in certain circuits in not competing sets meaning you are hitting different muscle groups and having an incomplete rest period, meaning you don’t fully recover so that you burn a maximum amount of calories in a short time frame, which in turn boosts the after-burn effect which means when you stop training and you go home and stay on the couch you’re body is still recovering and it is still burning calories, which to me is pretty damn awesome because you are burning calories on your first workout and you are getting stronger, you are getting leaner, and you are getting in better condition and that in turn helps you to accelerate your fat loss results.
Really with these metabolic training intervals the most important thing is the intensity and the duration. Because you can hit different energy systems and predominantly use different energy systems based on the duration of your training and that’s kind of where your metabolic training comes in. It can unleash the different responses and hit different energy pathways by changing up the intensity and the duration of those intervals.
The way to come to effective fat loss and one of the benefits is that when you combine different energy systems and you combine different time work periods with different time rest periods to optimize your energy production but also to minimize that amount of time that you spend in the gym. You’re really burning a maximum amount of calories and burning tons of fat and helping you to accelerate your results.
Rick Kaselj: What would be some of the mistakes that people make when it comes to training to increase their metabolism or to do metabolic training?
Kate Vidulich: People make a lot of mistakes and I think one of the biggest mistakes, particularly when you start to do metabolic workouts that don’t just traditionally involve a treadmill or a bike is that people start taking exercises that they can’t actually do and they are trying to do them in a circuit.
For example, people select a push up. They can’t do a full push up within the circuit so they won’t start to get cracking and they start to compensate in a way that increases their risk of injury but also it’s not metabolically effective because you are not able to work at the right intensity to burn the maximum calories.
I think people initially make the mistake of poor exercise selection. The way to fix that is by just either regressing the exercise or making it a little easier. Sure, you may not look like a super tough chic or guy in the gym but at the same time you are going to be the one kicking butt and laughing when everyone else are doing their puff reps and struggling to get the result.
It’s important that you start with basics, start with the basic moves. There’s no point doing a weight to dumbbell front squats for 25 to 30 seconds if you can’t do a bodyweight face squat in a proper form in 30 seconds.
Initially the idea is to make sure that you’ve got all the moves down before you add them into metabolic complexes and metabolic circuits because otherwise it’s going to end up looking like an idiot and that’s really happening.
Rick Kaselj: You bring out a good point that a person might see an exercise on TV or on the internet, they might do it and it might feel hard to them but it might be way too advanced of an exercise and it’s hard because they are so inefficient in doing that exercise, but they are not able to kind of reach that point when it comes to doing that high enough intensity in order to get the benefit from the exercise.
Kate Vidulich: Exactly. That is the reason why that one is one of the number one reasons why that turns into people taking it too far and not bringing enough intensity to the workout. You see it from someone picking the wrong exercise than someone picking something a little bit too easy and thinking that they can just continue to a rest period. If you skip your rest breaks and you don’t bring enough intensity, then you are not going to create that same metabolic effect as you would by choosing that right exercise bringing the intensity to the right level then you need to take a rest.
I find people, particularly runners is one, you go out and to do a running workout and you are trying to bring in the intensity but you are not sprinting and you are not going fast enough so you think “oh, I will just keep on running I don’t need to take a break” and in the end it turns everything back into the exact point that we are trying to avoid which is that steady state workout or cardio.
Rick Kaselj: Okay, good. I like that because you see that in the gym we end up having all kinds of exercises, like an isolation exercise that might be good for rehab or for specific population. You start getting into more of compound exercise and then you get more of those compound loaded exercises. And a lot of people just aren’t at that point where they can end up doing that compound loaded exercise. It’s a good point, I like that. Now, so that ends up being the mistake that people make.
How can people take this or plug this into their program, this metabolic training into their programs in order to get more results based upon what they are looking for if they are looking for cardiovascular or increase in their metabolism or increase in their fat loss results?
Kate Vidulich: It really comes down to how many days a week you can train? How much time do you really have? Because if you are short on time and you already have like I recommend you need to be training at least 3 days a week, that’s quite the minimum. Just regular training or even in metabolic training, you need to be doing workouts 3 days a week just to get a good steady baseline to be getting results.
If you were to dance 3 times a week is giving maintain with rep. You need to be adding metabolic training to be getting the faster results as you progress. But you want to be having these kinds of circuits in either to replace you intervals in your cardio workouts in a workout or by using them as like an off day conditioning workout. Instead of doing this on a treadmill or even 30 minutes on a bike whatever it is changing that out and incorporating these metabolic circuits into those days on your training program.
Rick Kaselj: Do you plug these into your program or would these be done on your off days?
Kate Vidulich: We could do either role. Like I said, it depends how many days a week that you are working out. If you are working out 3 days a week, you could add these into your program into the actual workouts and replace the intervals you do in that workout. If you are doing more than 3 days a week, I would use them as off day conditioning. It just helps you to compliment the rest of your program and transfers the same movements into strength training so that’s one of the benefits.
The thing with this is that you actually progressing between the exercises without resting and by taking a lighter weight. It doesn’t create a strict training stimulus. It’s a metabolic effect that it creates. It’s the conditioning effect. You are training your body in a way that is similar to the training you are in and cardiovascular training but you are using way to resistance and way to exercises. That then transfers back into your lifting and help you to improve your movement patterns in your strength training because of that additional training that you’ve done and conditioning stuff.
Rick Kaselj, MS.