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Do Isometrics Burn Calories?

Muscles themselves burn calories, and intense exercise has a big effect on calorie burning in the body, but does isometrics burn calories? Is isometric training intense enough to burn body fat?

An isometric exercise case study by the owner of Isometric-Training showed a reduction of 20.3 pounds of fat in 4 weeks. It was a total loss of 9.4% body fat, not water weight. Plus, he showed that by doing isometric exercises he burned 14 pounds of body fat in 7 days, with video updates and logging every aspect of his workout. That’s a deficit of about 49,000 kcal in a week. These numbers don’t appear out of nowhere; real people performed isometric exercises of varying intensities to reduce not only their body water weight, but actual body fat as well. Isometrics don’t just burn calories; they turn your body into a furnace that can burn calories like a space shuttle would burn kerosene.

Isometric exercises are an essential key to honing functional muscles, as they have been in the martial arts for hundreds, if not thousands of years. Even without addressing the art behind isometry, the science is irrefutable; In 1954, two German scientists, Muller and Hettinger, conclusively proved in over 5,000 independent clinical trials that one could increase strength by 5-15% with a single 7-second stimulation once a week. Subjects in a subsequent study performing a daily 7-second contraction increased their strength by 72% over 46 weeks. The fall in strength after the end of training is very slow. 70 weeks after training ended, their strength was still 42% higher than before training began. After more than a year and a half without doing anything, they were still 42% stronger than when they started.

Well, that research needs to be outdated by now, as much as exercise science has changed over the years. I guess I should refer to this study by John Little (et. al. 2006) which showed a single 5 minute routine consisting of 10 7 second contractions producing up to 9.3 pounds of muscle tissue. That’s enough muscle to dramatically increase your body’s resting ability to burn body fat.

There are hordes of thoughts on the best strength training method; what I will say is that your diet should include something that builds your body from the inside out. For me, isometric exercises build strength from tendons, ligaments, and nerves to muscles. I do workouts that isolate individual muscles for maximum muscle fatigue, and workouts that involve large muscle groups for central nervous system fatigue. As long as your training doesn’t neglect internal strength principles (like resistance training that focuses only on muscle without long-term tendon development), it can be part of what gives you stability and the ability to burn fat.

But a true fat-burning fitness program can’t just be intensity. In fact, when you look at cardio machines in the gym, the heart of their effectiveness lies in interval training. Having a metabolic calorie boost from intense interval training, coupled with massive caloric demand from intense strength training will do wonders for burning calories in the body, and isometric exercises will do both.

Naturally, nutrition will play an important role in your body’s ability to burn fat; isometric exercises will still burn calories, but it would be more like a tug of war between your fitness and your diet, when it should be a team relay to the finish line of the lean muscle mass. It’s not as simple as eating fewer calories than you burn, and isometry can burn A LOT of calories.

It also means things like eating protein which will promote muscle growth, eating saturated fat which actually helps your metabolism, and slowing down with your meals (it takes your brain about 20 minutes to notice food filling your stomach to trigger a withdrawal response). – slowing down your meals can mean feeling full and avoiding overeating).

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