This is a pretty hot topic right now to determine which really is the optimal way to train to achieve the best results. Which one is ideal totally depends on the athlete’s goals. Metabolic resistance training will be the most efficient way to achieve an overall “fit” physique with building muscle while shedding fat. The traditional steady-state cardio will aid in weight-loss, but there is no muscle overload to initiate muscle-building, which is what leads to an increase in lean muscle mass and metabolism. Plus, the MRT takes less time as the athlete is using the time more efficiently. The steady-state cardio will be necessary for any endurance-based goal, but for general fitness or more strength, power and better aesthetics, MRT is the way to go.
MRT would be lifting weights that can be done for many reps to where you are using your anaerobic system to power through the exercises. This means your body is working for shorter duration bursts to where the body is not using oxygen to fuel your body. The goal is to fit more exercises in in less time. Most of the MRT programs are recognized as high-intensity training of any kind with little rest or structured rest between sets of high intensity work. One of the benefits of metabolic training is the “after burn” or excess post exercise oxygen consumption (EPOC). Excess post exercise oxygen consumption is when the body is attempting to recovery from the muscle-damage (which is a good thing) from the strength training bout. This takes place for the following 42 hours after the workout. Cardio only burns the calories in the setting of the exercise being performed, but strength training continues to work long after you’ve left the gym.