Eric Bach is a personal trainer at Steadman Hawkins Sports Performance in Denver and president of Bach Performance.
It seems counterintuitive, but the amount of time between exercises and sets has implications to the amount of fat your body burns (provided the rest of your program is sensibly designed). It seems counterintuitive, but the amount of time between exercises and sets has implications to the amount of fat your body burns.
They also aid your central nervous system recovery, preparing you for maximal power output and proper technique. When you’re training, byproducts from your strenuous effort cause that heavy, lead feeling in your muscles and prevent you from training as hard or as long as you need. Even if your primary goal is burning fat, successful fat-loss programs have moderately heavy strength work included. If, however, you’re looking to improve strength and sports performance, keep your rest periods longer.
To emphasize fat loss in your training, one principle must remain: Strength should not be sacrificed. Like tracking weights, reps and sets, rest periods and high-density training are an important piece of the fat-shedding puzzle.
After your main strength exercises, drop your rest periods on exercises by five to 10 seconds until you’re struggling to catch your breath. When planning your workouts for the day, week or month, there are some key considerations to keep in mind. I originally posted How to burn fat during a workout…and burning it before and after too (though titled a little differetly!) on the FemmeFitale Fit Club website as a guest blogger. Your body gets most of its energy from carbs and fats (protein offers a little, but not as much). This is a  controversial topic because you burn more calories with more intense exercise so it’s usually better for you in the long run. This is a great way to burn fat during a workout – works great for after the workout too.
Whether you choose to use free weights, machines, or body weight, add some strength training to your routine.
If you think about the role of the fat in your body, the purpose is to provide an energy reserve when we need it.
Make the best of your time and use some of these things to burn fat during your workout, before your workout, and after. By the way, Memorial Day is right around the corner, so here’s a guide of things to do to stay active (and to burn more fat!). The primary ingredient in NUTRILITE Rhodiola 110 has been studied for its ability to enhance performance and reduce stress. Maximize mental focus and physical endurance.Experience the energy during workouts or anytime you need a quick, effective pick-me-up. Subscribe To Our Wellness NewsletterJoin our mailing list to receive the latest news and updates from our team. Subscribe To Our Get Up & Go Wellness NewsletterJoin our mailing list to receive the latest news and updates from our team.
This may come as a shock to you but you don’t have to spend countless hours at the gym to get a lean, toned, fit body.
BodyRock is your 24 hour fitness pal, offering daily high-intensity interval training exercises to help you reach your fitness goals. He has a Bachelor of Science in kinesiology, CSCS, PN1 and specializes in training athletes and busy professionals to develop healthy bodies and sustainable lifestyles. During high-intensity exercises like heavy lifting or sprints, you deplete your energy sources quickly. With proper rest, your body clears metabolites for your system, helping to alleviate the burn in your muscles.
Keeping your heart rate high (but not too high) throughout a workout will help you burn more calories during your workout and after your workout.
To maintain or improve strength, you need a workout that starts with moderate-heavy strength work. You’ll need three to five minutes between heavy strength sets for maximum performance, as short rest periods impair physical performance during subsequent sets and therefore should be avoided. For example, you can do four sets of six chin-ups, rest 90 seconds, do four sets of six military presses and then rest for another 90 seconds. Staying strong with heavy lifting in a caloric deficit maintains hormone levels, strength and lean muscle mass. With the exception of heavy and neurologically demanding exercises, rest periods should be kept below 60 seconds as long as safe technique is maintained.
While this is uncomfortable, there is one giant benefit -- exercise post-oxygen consumption (EPOC).

Well, in one study, groups repeated three 30-second sprints and found they required more energy in 24 hours than they did from 30 minutes of moderate aerobic exercise. Dropping your rest periods will maximize training density and provide the benefits of high-intensity interval training (HIIT). Never blindly follow rest periods, but try to be out of breath during most of your exercises to get the benefits of EPOC. Burning fat is even better.  The number on the scale gives you a great idea of what is happening in your body, but how do you know whether you have lost more fat than muscle? Carbs are a much easier and efficient energy burn, so your body will go after that first, then the fat.
Your body takes from different energy stores based on it is working, and less intense cardio actually burns more fat.
If you’re not familiar with High Intensity Interval Training (HIIT), you definitely want to be. An Arctic herb, rhodiola rosea has been used as an all-purpose restorative tonic since ancient times.
NUTRILITE Rhodiola 110 also boasts natural caffeine from green tea extract that, combined with rhodiola rosea, may help promote more vigorous workouts.
Research suggests that rhodiola rosea helps decrease recovery time by improving your body’s stress response system. When you are feeling low on energy, put on those headphones, crank it up and you’ll find that the intensity of your workout will automatically increase. Research has found that your body burns more calories when you vary the intensity of your workout. Engaging your core protects you by stabilizing your body but it will also help you burn more calories. When you use a Swiss ball or a Bosu ball, for example, your body has to engage a large number of muscle groups just to keep you steady and moving against gravity. Not only will getting outdoors  provide you with a change in scenery, it can help your body get more oxygen in the blood while boosting your  intensity levels. If you are taking breaks every 5 minutes to run to the washroom, have a drink, talk to some people, you are not going to get the results you’re looking for. Stretching helps your muscles recover and prepares them for the work you will do in the future.
The BodyRock Beginner Bootcamp and the BodyRock Intermediate Bootcamp can help address the majority of the points mentioned above. In our community we support each other as we train by sharing ideas, recipes and motivational tips that keep us on track. In the case of maximizing fat loss, you need to use a variety of rest-period lengths for safe training and maximum fat loss.
By taking proper rest periods, you’ll allow your body to recover and refuel properly. Without enough recovery, your brain can’t keep up and send signals to muscles fast enough to continue exercise with the same intensity. That also means your rest periods must be long enough for your nervous system to recover and allow multiple heavy sets and proper form.
So while three to five minutes between sets is ideal for strength exercises, less time can be used when opposing muscle groups are trained.
EPOC is the phenomenon in which your respiratory rate stays elevated for hours after an intense workout to regain all the oxygen lost during the high-intensity exercise. Longer rest periods are vital for nervous system recovery, while shorter periods (30 to 45 seconds) create a greater release of growth hormone, aiding in burning fat and building muscle. Multijoint exercises like squats have greater nervous system and mechanical requirements than a triceps extension or biceps curl and therefore require a longer rest period. By training additional movements you get more work done in less time, which is ideal for busy schedules and those focused on maximizing workout density and fat loss.
Depending on your goal, you can perform additional exercise as part of an active recovery with a focus on improved cardio. Magic happens when you actually burn fat during a workout, opposed to just dropping pounds. So, one strategy is to limit your carbs severely and your body will have no choice but to use fat for energy.
If you were to do nothing but cardio, and you lose weight, you’re going to lose a lot of muscle along with the weight. Add a simple strength training routine to your cardio and target fat loss opposed to muscle loss. At the most basic scientific level, it is the intensity of your workout that matters when it comes to boosting your metabolism. If you don’t stretch, your muscles will be tight and less effective the next time you hit the gym.

Fitness is a journey and each of our lives are comprised of stories that chart the ups and downs of our individual quests to reach our goals. If rest periods are too short, then your nervous system and muscular fatigue will limit your strength and result in poor technique. This brief test is known as the talk test, a quick way to see if you’re working above or below your aerobic threshold.
Essentially, all the air you’re gasping for during all that high intensity must be repaid.
Short rest periods are typically recommended for exercise protocols designed to maximize muscle hypertrophy because short rest periods augment the growth hormone response when compared with longer rest periods. There’s no distinct line, but stronger and larger people will produce greater amounts of force, expending more energy to work at the same relative intensities as smaller, weaker people. This is ideal for workouts focused on high training density like fat-loss training programs. Everything you do during your workout has some effect on whether you burn fat, muscle, or both. So for most of us, the point on a treadmill or elliptical where we can still have a comfortable conversation, but get a little tired, is likely the fat burning zone.
The main difference between HIIT and steady state cardio is that the exercises are typically more intense (which is why the workouts are shorter) and you don’t typically do the same exercises during the entire workout.
The following are some tips that can help you get the most out of what you are doing so you can achieve your fat loss goals. So, if you aren’t dripping in sweat at the end of it all, it is time to bump up that intensity! In just 10-12 minutes a day, you will be guided through workouts that will vary your intensity levels and keep your body guessing.
As a result, your body seeks oxygen to get back to baseline, keeping your respiratory rate and metabolism elevated long after exercise ends. With the proper amount of rest in between sets and in between workouts, you’ll allow your body to recover itself into a fat-burning machine. The point in our cardio where we will be exhausted at the end and can only manage inaudible grunts is the carb burning zone.
So, for example, a one minute run during traditional cardio might be a 30 second sprint, then a 15 second jog, and 15 second walk during HIIT. The only way these things are going to get tapped is if something unique (and often unplanned) happens. Even a slight breeze offers more resistance than you might imagine and have you ever done hill sprints? While it’s impossible to completely avoid some muscle loss when you lose weight, there are some really great strategies to minimize it, and burn as much fat as possible.
However, it’s a harder road to travel since you have to rely on losing weight alone to see results, opposed to using your natural muscle to help define your shape. Research has found that HIIT workouts have led to 2% higher loss in body fat in test subjects when compared to steady state cardio. This type of work is known as high intensity interval training (HIIT) and it has become one of the most popular ways to workout. It also makes the future more difficult, because your metabolism won’t be as high and it will be harder to lose weight down the road. If they wanted to move simply because you had a good workout or skipped a meal, they would have done it by now.
Try something different for 30 days and you can really land on a goldmine for burning the fat in your body. We got you covered on all fronts with targeted burnouts, warm-ups, cool down stretches, and 30 Day Meal Plans for meat eaters, vegetarians and vegans! This basically means that your body continues to breathe in more oxygen and work harder even after the workout, so you burn more calories and really burn  fat during your workout and it continues until your body cools down. Who knows exactly what they’re thinking, but we know we have to change something to get that fat out of there! It not only helps you burn lots of calories during your workout, it helps you to continue to burn for hours after you are finished. If you are just getting started on your journey, you can sign up for the Beginner Bootcamp here.
If you have already completed that program or require one a little more challenging, get signed up for the Intermediate Bootcamp here. We’ll handle the all the planning and dirty work so you can focus on killing your workout!

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