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Weight training tip: Rest time for fat burn

WHAT

The usual advice given is to keep a 1 min rest between sets, and by between sets, it usually means this:

3 sets of 12 bench presses:

  1. 12 Bench presses
  2. REST
  3. 12 Bench Presses
  4. REST
  5. 12 Bench Presses

It doesn’t mean doing all 3 sets consecutively without rest and THEN only resting before your next group of exercises.

HOW

For fat burn goals, you will want to keep this rest time, under 1 min. Personally, I wait for about 20-30 seconds. It’s been shown that reducing your rest time from 3 mins to 30seconds, will increase caloric burn by 50%.

This usually means you don’t really have the same strength to go into your next set. This is fine. Your goal is fat burn right now, not about gaining strength, power or muscular endurance. Those are good goals, but remember that they’re your secondary goals to getting your fat percentages down.

TIP FOR RETAINING STRENGTH WHILE REDUCING REST TIME

Engage in supersets: 

example

  • 12 dumbbell bench presses
  • 12 dumbbell flyes
  • 12 dumbbell bench presses
  • 12 dumbbell flyes
  • 12 dumbbell bench presses
  • 12 dumbbell flyes

This allows you to rest, while still carrying on working. You can even engage in supersets between exercises targeting different muscle groups

example

  • 8 pull ups
  • 12 bicep curls
  • 8 pull ups
  • 12 bicep curls
  • 8 pull ups
  • 12 bicep curls

Do not confuse this with circuit training:

  • Circuit training runs on time intervals, meaning you do not finish your target reps before moving on to the next exercise. The focus is on doing as many reps as possible in a time interval, e.g. 20 seconds. 
  • Circuit training is time efficient, good for beginners, and can be used to increase general physical preparation levels. However, circuit training does not develop optimal levels of fitness. Why? More in the next article. ;)

Notes

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