Rest is an often overlooked part of training, yet how you “time” your rest periods can either make or break your fat-burning results in the gym. Rest too long and your workouts lose intensity (and their fat-burning effect); rest too little and you’ll burn out too quickly.
When you learn how to apply proper rest periods to your resistance training, you’ll activate your fat burning hormones and stimulate more muscle fibers to instantly increase the amount of fat and calories you burn from every workout.
As a fitness professional, one of the #1 questions I get is how can I legitimately target or burn more lower ab and belly fat.
Inside this short fat loss video, I’m going to reveal how to use the proper rest periods between weight training sets to stimulate more fat burning.
While most people think cardio alone is the main way to make it happen, this is myth.
In fact, when you follow the rest periods I’m about ready to give you, inside of your weight training workouts, you can actually stimulate hormones like adrenaline and growth hormone (GH) to help you burn more belly fat.
So if you think that just doing cardio and eating right is the only way to get a lean body or those sexy curves, you’re sadly mistaken.
If all you do is cardio and eat right and you have a pear or apple-shaped body, you’re just going to shrink down and become a smaller pear or apple, so you must train with weights.
This is what’s going to give you the lean, sexy curves, and this is what’s going to turn heads for you guys out there – this is what’s going to get the girls looking your way.
So here’s a little trick I’ve learned to burn more belly fat, and I’ve used it for years.
Progressive Rest Reduction
I call it Progressive Rest Reduction, and to start, what you’re going to do in your workout is in the first 1 – 4 sets, you’re going to rest 60 to 120 seconds (1 to 2 minutes).
So what’s going to happen in these first four sets is because you’re resting longer, you’re going to stimulate more muscle in these sets. In other words, you’re going to gain muscle size and strength, or hypertrophy, in these first sets.
So I use this specifically so that I don’t lose muscle. My goal is to keep my body in a fat-burning environment, and that’s exactly what this little protocol will do for you.
The second four sets you’re going to rest 30 – 60 seconds between sets. Now the intensity will start to pick up and begin getting you into an environment where you’re going to start burning through calories more rapidly and you’re going to start releasing adrenaline and potentially even growth hormone.
But when we get to the final four sets is really when the hormones are going to start to kick in.
Now for the final four sets, the rest period is going to be 0 – 30 seconds between sets.
Stimulate Both Fast and Slow-Twitch Muscle Fibers
By completing your sets in this order and with these rest periods, you’re going to be stimulating both fast and slow-twitch muscle fibers.
You start mimicking high-intensity cardio, so your body begins producing more of these hormones and you can legitimately burn more belly fat.
As far as what your sets will consist of, that’s up to you. To start, I recommend mixing 3-4 different exercises up while performing 12 sets in the range of 8 – 12 reps each.
That could be a mix of biceps curls, chest exercises, pull-ups, squats, etc.
Just make sure you’re decreasing your rest periods between groups of sets as I detailed earlier.
Give progressive rest reductions a try and let us know how they work for you in our comments section!