In October 2010, Muscle & Fitness magazine published a “best of” (and “worst of”) article that we will be reviewing in segments with lots of added info.
Today we will feature lifting to burn fat.
And the winner is…
Heavy Weight with Short Rest Periods
Context should be kept in mind within this series on “best of” (and “worst of”…coming up) as today’s feature deals specifically with “lifting to burn fat.”
So, give it a rest. Actually, don’t.
The recommendation for burning more calories (during and after working out) is to keep your reps within 6-8 and rest less than one minute between sets. As it turns out, high reps are not the key to burning fat.
Norwegian University of Sport and Physical Education concluded that using a weight that will allow for six reps will increase resting metabolic rate (higher and for longer afterwards) than performing 12 rep sets.
Moreover, the College of New Jersey noted that when males rested 30 seconds between bench press sets, they burned more than 50% more calories during workout than when resting three minutes.
Also, consider these elucidating books:
Shaping Up with Weights For Dummies
Fat Burning Workout For Dummies
John Little, Beginning Bodybuilding: Real Muscle-Real Fast
Ed Housewright, The Gold's Gym Guide to Getting Started in Bodybuilding
John Hansen, Natural Bodybuilding
Robert Kennedy, Encyclopedia of Bodybuilding: The Complete AZ Book on Muscle Building
Arnold Schwarzenegger, The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding
Lee Monaghan, Bodybuilding, Drugs and Risk
Chris Aceto, Championship Bodybuilding: Chris Aceto's Instruction Book
---------------------------------
for while bodily training is of some value,
godliness is of value in every way,
as it holds promise for the present
life and also for the life to come
—1 Timothy 4:8
Comments