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You type faster on your phone with one thumb than on your laptop with But don't let yourself get too comfortable just because this is all second nature to you.
Are you one of those people who make a morning ritual of turning on your computer before going to make some coffee or tea while it boots up? Step away from the computer and go do something fun Even a few minutes of this joyful rest each day will make a big difference for your health, your personality—and, yes, your running. Beyond nailing your diet, losing fat is simple: Increase the amount of work you do in a given time when you train.
I'm talking about a different kind of sequencing, where you use the breaks between strength moves to engage in quality activity that helps you become more mobile and athletic while, yes, burning some extra calories too. In training terms, the definition of density is simple: It's the amount of work completed during a given training time. As you increase density, you inherently want to increase inefficiency by asking your body to do something complex—and especially something it's not used to. Improving session density means making good use of the rest time between strength-training sets.
Focusing on expanding your movement abilities pays training dividends to all kinds of athletes.
Burn more body fat by doing light-weight exercise between working sets, not sitting on your can.
Now that you've graduated beyond simply filling time between sets, let's add fillers that increase your heart rate and compound training-session stress. You increase the amount of stress during a training session, and you ask the body to do more work. You make your body consume more oxygen because of the increased work rate, which makes it burn more fat.
Basic bodyweight calisthenics and light plyometrics, such as bodyweight squats, push-ups, jumping jacks, and jumping rope, considerably increase the work you can perform when alternated with strength moves. Start your filler immediately after completing your strength set, and continue for 30-60 seconds.

Do lower-body calisthenics between upper-body strength sets, and vice versa for lower-body strength sets. The final density builder employs lightly loaded strength movements between sets of heavier strength movements.
As with the bodyweight fillers, you'll also pair lower-body fillers with upper-body moves, and vice versa. It's important to remember that your main goal with this type of programming is fat loss, not max strength gain.
With this in mind, load your strength movements like squat, bench press, deadlift, row, and overhead press variations in the 70-80 percent range of your one-rep max.
In addition, do those sets for just 5-8 reps, keeping a few reps "left in the tank" at the end of each set.
Todd Bumgardner, MS, CSCS, is a strength coach, nutrition coach, and manual therapist in the new York City area. The BIG discovery I made was a new and faster way to burn belly fat and get a flatter and a more define mid section. Since sending that email out I’ve gotten a boatload of responses from people who want to be in the first ever “beta test group” I’m doing to validate my belly fat burning discovery. Actually, I was a bit overwhelmed with how many people replied back so quickly and asked to be in my beta test group. But since this is going to be the first time (beta group) that I try out this program on “non-clients” I’m going to only charge $69 bucks for the entire 28 day flat belly training program AND meal plan.  I will be using all the transformation results to motivate others!
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When fat loss is the goal, use your rest periods to improve mobility and perform low-intensity strength work. Now, this doesn't mean turn everything into a lightweight metcon circuit where you lurch from move to move until you collapse. Strength coach Dan John explains that inefficient exercise produces greater fat loss because your body has to use more energy to do what you're asking it to do. We'll strategically add "fillers" to increase the amount of work done during a training session while also creating training inefficiency. If it feels good to move, you'll do it more often and will develop a better physique as a result. They help joints feel better, increase your ability to move well and achieve good form in the big lifts, and they're a great entry-level filler for adding density to a training session. For instance, after finishing a set of an upper-body strength exercise, complete 5-10 reps of a mobility exercise targeting the shoulders or upper back. If you're new to this type of training, I would stick with mobility fillers for at least a month before progressing to anything more challenging.
After finishing your filler set, rest another 30 seconds before beginning your next strength set.
This keeps the work rate high without exhausting the muscles performing the actual strength movements.
They're programmed the same way as the bodyweight fillers: 30-60 seconds of filler work between heavy strength sets, and another 30 seconds of rest before starting the next heavy strength set. So if you're a great Olympic weightlifter but a terrible dancer, dancing might be your ticket to melting the layer of fat that covers your abs.
Light plyos, like jumping rope or jumping jacks work great between upper- and lower-body strength exercises because they don't overly tax any particular muscle groups. They're introducing stress to the body so that it has to use energy, leading to muscle gain and fat loss. If fatigue builds and a weight becomes too taxing, lower the weight in the name of safety and progress.
Redlining these sets will compromise the quality of the sets to come, which will mean fewer reps, less work done, and fewer calories burned.

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