Metabolic Periodization Training

**Dale Mabry** · 01-06-2004, 10:27 AM

I told trailrix in a previous thread that i woul post this. Before I get started, I want to state that I am pulling this from memory, so I don't have any references right now. My computer crashed 6 months ago and apparently my original document went with it. Anyway, I have found a couple of the sources so I will post them as best I can.

A large portion of diets do not work. The typical dieter attacks his or her weight problem by restricting calories excessively and hammering the hell out of cardio. What typically happens next, usually within 2-4 weeks, is a dreaded plateau. Weight loss comes to a halt and the dieter comes to the conclusion that further caloric restriction is the answer. While it seems quite intuitive that this would be the case, it is not. This cycle eventually leads to a decreased metabolism and a rebound effect on weight. In extreme cases, where calories are reduced excessively (Below 2000 for a male and 1200 for a female), this will occur rather quickly, with the only exception being the morbidly obese.

So, rather than attacking the problem without a proper plan, we must devise a plan to keep metabolism high and still lose weight. Enter metabolic periodization training. The goal of this program, as is with many other programs, is permanent weight loss. The only difference between this program and the others is this one works and is based on science. Weight loss is not a simple equation. That is, you do not merely calculate your BMR and then restrict calories accordingly. Once you start dieting, your hormonal environment will change and you will be adjusting your calories often. Play the game right or wrong, you still may get in shape, but if you play it right, you will STAY in shape. While this program only deals with cardio and broad dietary guidelines, you still need to be performing some form of resistance training to optimize your results.

The first stage of this program is metabolic optimization. Your goal here will be to increase your metabolism. The first thing you should do is get an estimate of your BMR which can be figured from the equation BMR=370 + (21.6 X lean mass in kg) (Katch, Katch & McArdle, 1996). The next thing you do is figure out your activity level independent of cardio and weight training and multiply your BMR by the activity factor that corresponds to that level.

If you are Sedentary - little or no exercise
Calorie-Calculation = BMR X 1.2
If you are Lightly Active (light exercise/sports 1-3 days/week)
Calorie-Calculation = BMR X 1.375
If you are Moderately Active (moderate exercise/sports 3-5 days/week)
Calorie-Calculation = BMR X 1.55
If you are Very Active = BMR X 1.725 (hard exercise/sports 6-7 days/week)
Calorie-Calculation = BMR X 1.725
If you are Extra Active (very hard daily exercise/sports & physical job or 2X day training)
Calorie-Calculation = BMR X 1.9
(Taken from Katch, Katch & McArdle, 1996)

This number represents your TDEE (Total daily energy expenditure) and will be the number of calories you ingest on non-training days. Since you will be doing cardio and resistance training on opposing days, there should only be one or two of these a week.

Next, add 500 to this number. This will be the number of calories you ingest on training and cardio days. When perforiming cardio, just go until you burn 500 cals based on the computers read out. While this number is not exact, it is close enough.

This period will last anywhere from 2-4 weeks based on your level of training. The object of this stage is not only to increase your metabolism, but to prepare you for the hell that you will endure in upcoming stages. It is optimal to work up to performing your cardio at 70% VO2 Max, which is 82% max heart rate (From the equation %MHR=(0.64 * %VO2 Max) + 37 in Swain (1994)). What is of note here is that some people actually lose weight even though they are theoretically eating at caloric balance. This is due to the EPOC (Excess Postexercise Oxygen Consumption) associated with exercise and is the reason why cardio and resistance training are performed on opposing days. We will get more into this in the upcoming stages.

Rixmon · 01-06-2004, 10:42 AM

- Ahh Now I understand, These forums have so much information my brain is exploding.

- I am starting to think if Increase my caloric intake, that my metabolism will get even higher, along with weight training.

- I am gonna do weigh ins every month and take a picture every month.. I expect ill get down to near normal weight in around 3-4 years.

- I have literially nothing to do but surf then net, watch tv, read, and exercise... I am on disability and I will try to follow your advice as best as possible, I dont want to be like this forever.

01-06-2004, 10:27 AM	#1
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,748 Photos: 10	Metabolic Periodization Training BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com I told trailrix in a previous thread that i woul post this. Before I get started, I want to state that I am pulling this from memory, so I don't have any references right now. My computer crashed 6 months ago and apparently my original document went with it. Anyway, I have found a couple of the sources so I will post them as best I can. A large portion of diets do not work. The typical dieter attacks his or her weight problem by restricting calories excessively and hammering the hell out of cardio. What typically happens next, usually within 2-4 weeks, is a dreaded plateau. Weight loss comes to a halt and the dieter comes to the conclusion that further caloric restriction is the answer. While it seems quite intuitive that this would be the case, it is not. This cycle eventually leads to a decreased metabolism and a rebound effect on weight. In extreme cases, where calories are reduced excessively (Below 2000 for a male and 1200 for a female), this will occur rather quickly, with the only exception being the morbidly obese. So, rather than attacking the problem without a proper plan, we must devise a plan to keep metabolism high and still lose weight. Enter metabolic periodization training. The goal of this program, as is with many other programs, is permanent weight loss. The only difference between this program and the others is this one works and is based on science. Weight loss is not a simple equation. That is, you do not merely calculate your BMR and then restrict calories accordingly. Once you start dieting, your hormonal environment will change and you will be adjusting your calories often. Play the game right or wrong, you still may get in shape, but if you play it right, you will STAY in shape. While this program only deals with cardio and broad dietary guidelines, you still need to be performing some form of resistance training to optimize your results. The first stage of this program is metabolic optimization. Your goal here will be to increase your metabolism. The first thing you should do is get an estimate of your BMR which can be figured from the equation BMR=370 + (21.6 X lean mass in kg) (Katch, Katch & McArdle, 1996). The next thing you do is figure out your activity level independent of cardio and weight training and multiply your BMR by the activity factor that corresponds to that level. If you are Sedentary - little or no exercise Calorie-Calculation = BMR X 1.2 If you are Lightly Active (light exercise/sports 1-3 days/week) Calorie-Calculation = BMR X 1.375 If you are Moderately Active (moderate exercise/sports 3-5 days/week) Calorie-Calculation = BMR X 1.55 If you are Very Active = BMR X 1.725 (hard exercise/sports 6-7 days/week) Calorie-Calculation = BMR X 1.725 If you are Extra Active (very hard daily exercise/sports & physical job or 2X day training) Calorie-Calculation = BMR X 1.9 (Taken from Katch, Katch & McArdle, 1996) This number represents your TDEE (Total daily energy expenditure) and will be the number of calories you ingest on non-training days. Since you will be doing cardio and resistance training on opposing days, there should only be one or two of these a week. Next, add 500 to this number. This will be the number of calories you ingest on training and cardio days. When perforiming cardio, just go until you burn 500 cals based on the computers read out. While this number is not exact, it is close enough. This period will last anywhere from 2-4 weeks based on your level of training. The object of this stage is not only to increase your metabolism, but to prepare you for the hell that you will endure in upcoming stages. It is optimal to work up to performing your cardio at 70% VO2 Max, which is 82% max heart rate (From the equation %MHR=(0.64 * %VO2 Max) + 37 in Swain (1994)). What is of note here is that some people actually lose weight even though they are theoretically eating at caloric balance. This is due to the EPOC (Excess Postexercise Oxygen Consumption) associated with exercise and is the reason why cardio and resistance training are performed on opposing days. We will get more into this in the upcoming stages.
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01-06-2004, 10:42 AM	#2
Rixmon Ex Sumo wrestler Elite Member Join Date: Jan 2004 Location: Osaka, Tokyo Posts: 182 Photos: 1	- Ahh Now I understand, These forums have so much information my brain is exploding. - I am starting to think if Increase my caloric intake, that my metabolism will get even higher, along with weight training. - I am gonna do weigh ins every month and take a picture every month.. I expect ill get down to near normal weight in around 3-4 years. - I have literially nothing to do but surf then net, watch tv, read, and exercise... I am on disability and I will try to follow your advice as best as possible, I dont want to be like this forever.