Metabolism and weight loss often are said in the same breath, which is why emerging exercise programs such as Metabolic Prime seem to be gaining traction. Another reason? Many Americans start exercise programs, only to drop out.
Faced with a traditional, often grueling, impractical and even uninspiring approach to weight loss, many may flock instead to an exercise program that not only values their time but are more varied and can be performed almost anywhere.
Take Lisa Adams, Chair of the Department of Science at Homer-Center High School. While she has tried to shed weight before, nothing seemed to work. In the past. She’s tried diets that have worked for others, and diets with scientific or research data to back them up, at least for short term loss. But the Keto Diet, Atkins, and intermittent fasting simply weren’t working for her.
So she made a decision to change her approach and get a little more information about her body and how well everything was working. What she discovered was that her metabolism was notably slow. After some setbacks, including surgery, she decided it was time to start again, and she’s been working slowly to get back on track.
But one thing that wasn’t mentioned: an exercise regime. So what is the key to weight loss? And can a program like Metabolic Prime really restore your metabolism and jump-start weight loss?
In this review, we’ll discuss the basics (and some misconceptions) that you need to know for dieting and exercise for weight loss. Next, we’ll investigate what Metabolic Prime is, and if it’s a good option for you and your weight loss or fitness goals.
Are diets effective?
Of course, Ms. Adams is not alone: while over sixty percent of Americans are classified as overweight or obese, as per the Center for Disease Control, researchers at UCLA have backed up other studies indicating that most Americans do not keep weight off.
In fact, as many as one to thirds of dieters gain back the initial five to ten pounds they initially lost. There are several reasons for this. While punitive dieting or yo-yo dieting is a concern, that isn’t to say following something like a low carb diet plan inherently doesn’t work. In fact, there still is one third to thirds who attempt to lose weight who do succeed.
What’s the difference between short term weight loss plans and long term plans?
One obvious difference is the diet people are following. First and foremost, it’s important to find the best diet for you, whether you’re over fifty or just turning twenty. Following a diet or exercise routine, even the most sound ones, is never a one size fits all.
Current lifestyle, current fitness level, personal preferences and budget (both time and money) are just a few considerations. Because of this, some may find they fall off one plan and succeed with another.
But perhaps one of the most important differences is the nature of the plan. Many diets in hopes of getting slim quickly, often before an event like a wedding. But the fact of the matter is, while you may shed weight initially, those plans do little to teach you better habits, and tend to either be too extreme or cause you to solely lose water weight.
Plans like the South Beach Diet and Nutrisystem have long term weight loss in mind, sometimes by introducing different phases, but also by incorporating guidelines and regular foods. While on some low carb plans weight loss may be initially quick, most aim for a steady but more moderate weight loss rate, which is best for a long term, enduring results.
Is exercise or dieting more effective?
But perhaps one of the biggest mistakes made is not adding an exercise regime. While dieting alone can be helpful, exercise is a critical part not only for maintaining a healthy weight but also for overall health benefits.
In fact, more important arguably than getting you to your goal weight, a regular exercise routine can:
- Improve mood and help with managing depression and anxiety
- Improve muscle mass and bone density
- Decrease insulin sensitivity and improve blood pressure, healthy blood vessels and cholesterol levels
- Improve cognitive functioning, including memory and problem solving
- Promote healthy sleep patterns
- Reduces your risk for chronic disease
Can an exercise routine restore or ‘reset’ your metabolism?
In the past several years, there’s been a good deal of talk about diets and now exercise or workout plans, resetting or restoring your metabolism.
Can specific diets or workout programs help your metabolic profile?
Yes and no. The idea of restoring your metabolism isn’t inherently linked to one diet or workout plan. Rather, it’s about improving your overall body composition.
According to nutritionist Amy Shapiro, who is also the founder of Real Nutrition, there are a few components to improving your metabolic rate to get into your prime:
- Staying hydrated throughout the day, preferably with water
- Sticking to an exercise routine, but also mixing it up; she’s found that HIT, or high intensity intervals, to be the most effective.
- Getting adequate sleep on a regular basis (seven to nine hours for most adults)
- Eating adequate protein at every meal
How does an exercise routine play a role in losing or maintaining weight?
With a workout plan like Metabolic Prime, many initially thinking of weight loss, and while that is part of a workout program, what you’re looking for is long term changes to metabolic and body composition.
Exercise does a few things: ideally, it reduces overall body fat and increases lean muscle mass. When that ratio of muscle mass to body fat changes (whether by increased muscle or fat loss), so does your metabolism. In addition, there are lasting effects after workouts, especially strength training workouts.
Research has shown that, after a strength training workout, you will get a calorie burn boost that lasts long after. While strength training burns less initially than aerobic exercise, the post-workout has a big impact on overall metabolism and calorie burn. As such, your best bet is to find a workout routine that combines strength training with cardiovascular exercises.
How do I find a good workout program?
Whether you’re looking to shed weight, maintain, improve muscle mass, or just trying to improve your overall health, a workout plan is a great first step. While exercise benefits everyone, it’s important to go into a new plan with the following in mind.
- No workout regimen is one size fits all
- No program can promise instant and dramatic and lasting results – though it’s possible to see results within the first week
- Workout plans should be undertaken with improving health first and foremost. Signing up for a plan like Metabolic Prime just to lose weight is misguided, because if you don’t immediately see results you may be more likely to abandon it. In addition, it equates exercise with weight loss. While it’s true that exercise can help you lose weight, there are many important benefits in addition to weight loss.
But what do you look for in a new workout plan?
While it depends on personal taste, keep a mind that it’s best to look for exercise programs that:
- Have experts behind them
- Are easy to do without much equipment
- Are suitable for all fitness (or your current) levels
- Are easy to learn
- Sets reasonable standards (and does not promise extreme or instant results)
- Include a variety of workout types, ideally also combining strength and aerobic training
- Are a good overall value, which includes pricing, transparency, and customer policies
- Come recommended, with mostly positive professional and/ or company reviews
Is Metabolic Prime a good option for a workout program?
Now onto our review of Metabolic Prime. Just how well does it deliver in all of the areas we’ve already mentioned, and is it worth trying? Let’s take a look.
What is Metabolic Prime?
Before we get any further into our review, let’s first take a look at what Metabolic Prime is.
Metabolic Prime is a DVD based workout system featuring high-intensity workouts (workout videos) that claim to trigger special molecules in your muscles for improved metabolic profiles.
Who’s behind Metabolic Prime?
Metabolic Prime was created by Dr. Jade Teta, an integrative personal trainer, and physician (and he does offer his professional Linked In profile to look at). His educational background includes a Bachelor’s in Biochemistry, as well as a Doctorate in Naturopathic Medicine (naturopathetic doctor). He also has a license as a primary care physician in Washington State. He was a contributor to The TextBook Of Natural Medicine and also a best selling author.
Unlike many workout plans, Metabolic Prime was not created simply by a ‘fitness expert’; it’s true that Dr. Teta’s credentials supply a nice ethos to the workout program’s validity.
Naturopathy is the study of alternative medicine, a field that has mixed opinions. While there is some evidence to back up some herbal remedies, others, or even most are inconclusive, and some are harmful. Of course, this is primarily an exercise program, but it’s important to keep all possible factors in mind.
What’s the science behind the claims?
The claim behind Metabolic Prime is that these workout routines “[trigger] special muscle molecules called “metabolic priming activators” or MPAs”. The idea is that the short, intense bursts of forty five-second exercises over fifteen minutes increase MPA production. But what does that even mean?
- MPAs are hard to find most information on. In fact, almost all information comes directly from Dr. Jade Teta, the creator of Metabolic Prime. The basic idea is not necessarily revolutionary: short bursts of exercise can help burn fat and improve energy levels. While interval training does have some drawbacks, research continues to link it to effective health and weight loss goals.
- The claim is that these workouts help balance hormones and trigger fat burning.
- When it comes to the concept of MPAs, though, there does not appear to be enough other research or evidence backing it up. In some ways, the idea is not at all different from most interval training, but as to whether there is something inherently special about the Metabolic Prime program is left up to question.
How do the workouts work?
The workout program consists of four stages, all of which have unique goals.
- During Stage One or the “Awaken” Stage, exercises are focused on working on coordination, strength, and balance. The claim is that nerves are stimulated in a way which prepares your body for more optimal metabolism.
- Stage Two, or “Energize” focuses on restoring metabolism.
- Stage Three, “Overload” focuses on developing muscle mass using ‘super sets’ or intense, repetitive strength training highly focused on a certain group of muscles.
- Stage Four, “Max” is the final stage and intended to improve your metabolism to full potential. Floor to standing exercises focus on explosive moves.
What workouts will I be actually doing?
While you have to search some, it does appear this is mostly a resistance and strength training program: dumbells and bands are suggested, but not required materials. Each exercise itself last just forty five seconds, and workouts last fifteen minutes. The plan requires you to workout just three times a week, so it certainly isn’t extreme or punitive.
- As far as if it works towards a long term plan, that doesn’t appear to be how it’s being marketed. While there is no reason, ostensibly, that you couldn’t repeat some of these exercises, there is not a long term plan.
- You get forty eight hours worth of exercises, so, assuming there is enough variety, you could repeat them. One concern is that there simply isn’t enough information about the actual workouts you’ll be doing
- There doesn’t seem to be much in the way of cardio. While strength training is excellent for your overall health and can help your metabolism, a plan without much cardio is not as complete. Since it is in intervals, there may be some element of HIT style cardio, but it is unclear if this is the case
- A moderate approach makes it more suited to success, and fifteen minutes a few days a week is something you could feasibly commit to long term
Is it really suited for older or out of shape individuals?
In fact, it seems to be marketed towards those who are less physically fit. While the gradual approach is a plus, the only question here is the interval style. If exercises are focused on intense intervals, it isn’t always for everyone. Individuals with joint problems do sometimes have problems with some forms of HIT, though that is more often associated with cardio-based programs that require a good deal or jumping or other like movements (such as the Insanity workouts).
How practical is Metabolic Prime as a workout system?
In many ways, the workouts appear to be relatively practical. Little to no equipment is required, you can do the workouts inside, and at only fifteen minutes each, it’s much easier to find time for them. While it would be great to see a streaming and or digital option, for the most part, the workouts seem fairly practical.
How much does it cost, and what do you get for that price?
Metabolic Prime costs thirty seven dollars currently; it’s listed as a value price, so it’s unclear if that’s a marketing tactic or if it’s normally offered at that price. The claimed value is a bit over two hundred dollars, and again, it’s unclear if it’s ever sold at that price.
With your purchase, you’ll get:
- Metabolic Prime 4-Phase Workout DVDs
- Metabolic Prime Body Transformation Tracker
- Metabolic Prime Workout Calendar
- Metabolic Prime “Rapid Results” Quick-Start Guide
- 12-Week Metabolic Meals Plan
- Body-Sculpting “Burnout” WorkoutsIn addition, you’ll get a free digital download, though it is not specified what that includes.
While the listed value prices may or may not be accurate, the edition of a meal plan and additional workouts are some excellent bonuses. At under forty dollars, it seems like a fairly good deal, but we wouldn’t recommend paying the full two hundred dollars that is listed as the supposed value. You do have a free trial, so you can try it for an extended period of time
What do customers have to say?
Customer reviews are a little mixed. Some customers claimed there were issues with the distributor initially. Some claimed that the program was very effective initially, but did not have as much long term results as they would have liked.
Overall, like many workout programs, it seemed to work better for some customers and less for others.
Would you recommend Metabolic Prime Review?
Overall, there is nothing wrong with Metabolic Prime, and it does offer a nice value with some great features. The problem is there is not much research to show how it is truly unique from other DVD workout programs. There also should be a bit more transparency in terms of the workouts you’ll be doing. While solid on some principles, it also seems this workout program is more intended as a temporary plan rather than a long term exercise routine–though this is not necessarily unusual.
Metabolic Prime Pros
- Works on building muscle and strength
- Short workouts
- Can perform workouts nearly anywhere
- Requires little to no equipment
- Appears to be relatively easy to learn
- Has a phase progression of workouts
- Provides good overall value for the price point
Metabolic Prime Cons
- Lack of information about specific workouts
- May be quite light on cardio
- Not enough research to back claims
- Mixed customer reviews, though that also means positive reviews
- May not be intended for long term
Bottom Line: Metabolic Prime is far from perfect, but it could be a nice (and affordable) option for anyone especially interesting in improving muscle mass and overall body composition.
Can you recommend any alternatives to Metabolic Prime? If you like the general concept of DVD workouts, focused on interval training, but are still on the fence as to whether Metabolic Prime is the best option possible, the good news is that there are some good alternatives you might consider trying. You may want to check out the following:
- Metabolic Aftershock Reviews: This program was also created by Dr. Teta and has some overlap, but what we like about it a bit more is that the program is more specific and there is a bit more scientific backing. This program features what is called rest intervals, and is also meant to optimize metabolic rate and fat burn (fat loss), but can easily be customized to your personal experience. Also see the Metabolic Factor Review for a similar program, more closely targeting diet and genetic risk factors.
- Metabolic Renewal Review: Another program from Natural Health Sherpa (the same company), Metabolic Renewal is geared specifically for women approaching and navigating menopause.
- Insanity: Insanity offers a number of DVD based programs and comes highly rated by customers. It’s more comprehensive than many interval-based programs in that it combines strength training with overall conditioning, as well as cardio, and workouts range in duration but none are unduly long. It’s among the best values for DVD interval training with a more comprehensive approach. It may not be as gentle on joints for older individuals, however.
- TapouT XT: In some ways, a competitor to Insanity, this 90-day program is a nice alternative if you want gentler conditioning. You’ll practice a mix of martial arts, as well as overall strengthing, making it a bit more friendly for older individuals or anyone with joint problems or even previous injuries.
- When looking out for new diet plans to follow because the last one did not work well for you or you are just looking for something to start with, check out Optifast vs. Slimfast, Noom vs Weight Watchers, 21 Day fix vs 30 Day Shred, and Iifym vs Keto Diet, and here you have everything related to them.
- If you prefer to have already cooked meals and don’t do it by yourself, you can try BistroMD vs Nutrisystem. Both subscription services are really great and here you can take a peek at all the details.
- Keto has become really popular over the past few years, and here you can check the Best Vegan Keto Diet Plans to follow that will suit you according to your needs and preferences.
Medical Disclaimer: As always, please consult a qualified medical professional, particularly to asses genetic risk factors that we are not qualified to assess.
Alt Protein Team is a team of professionals and enthusiasts committed to bringing you the most up-to-date information on alternative protein, health and wellness, workouts, and all things health-related. We’ve reviewed a lot of products and services so you don’t have to guess when you spend your hard-earned money on them. Whether you want to shed some pounds, build lean muscle or bulk, we can help you figure out what you need to do and what you need to have to achieve your goals.