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You can increase fat loss…pretty dramatically…with a single method.

And it has nothing to do with cardio.

Those of you who have my fat-shredding six-pack system – The Body Fat Furnace – will know that I reference a study in there showing subjects using a HIIT cardio protocol burned 900% more calories (yes 9 x times) than “steady state” cardio.

But…what about weight training? Is there a way to take the same wisdom i.e. the fact that higher-intensity levels cause more fat loss – and apply it to lifting?

Yes!

And you can do it with…FINISHER SETS.

BURN 450% MORE CALORIES BY EXTENDING YOUR LAST SET

 

It works by radically increasing your RESTING ENERGY EXPENDITURE during the time between workouts.

I’ll give you 2 fat-torching techniques in a minute. I use techniques like this all the time. Plug them into your regular free THT Training to help accelerate gains.

But first, a study [1] that demonstrated this 450% increase.

This study compared a traditional lifting routine (TT) with what they called a Higher Intensity Resistance Training (HIRT) plan.

• TT = 4 sets of 8 different exercises. Total 32 sets. Workout time = 1 hour

 

• HIRT = 3 sets of 3 different exercises and a finisher set in Rest-Pause fashion. Total 7 sets. Workout time = 30 minutes

 

Resting energy expenditure 22 hours later was found to be higher in the HIRT group – despite the lower training time and much reduced volume of work.

The post-caloric burn was 450% greater than the traditional weight-lifting group.

 

The ‘Total Volume’ of your training is not a good measure for calories burned.

By the way, Total Volume is also not a good marker of growth. Intensity is king. You can be in the gym 4hrs a day and chalk up a high ‘Total Volume’ figure and not stimulate one ounce of muscle growth. See my post ‘Total Volume or High Intensity For The Best Gains’.

2 x HIGH-INTENSITY TECHNIQUES FOR SUPERIOR CALORIE-BURNING

 

(1) REST-PAUSE

 

Basically what you’re doing here is breaking one long set into multiple “mini-sets” with a heavier load than you usually use.

Let’s say you normally take a set to positive failure around the 12th rep. Ok, increase the load you would normally use on this set (up to about 85% of your 1-rep max) and just do 2 or 3 reps and set the bar down and rest for 15 seconds. Then another 2 or 3 reps. Rest for 15 seconds…and so on. You get the picture. You can stop at 12 reps or so.

So now you’ve still completed “1 set” for about 12 reps (just like your old method)…but with a much heavier load. That’s the beauty of Rest-Pause. You’ll achieve much higher intensity muscular contractions.

 

(2) BURN OUT SETS (EXTENDED SETS)

 

Now in THT Training I do not recommend you do burn-outs after every set.  The fatigue generated will mean successive sets will be adversely affected i.e. you’ll be much weaker.

Try this on the last set of any given body part:

• When you reach failure, immediately grab a lighter weight and go again (yes the same exercise).
• If possible, reduce the weight and do it again.
• If possible, reduce the weight and do it again.

This is “drop-setting” with as little rest in between as possible.

The “metabolic stress” generated is huge and every muscle fiber will be recruited and begging for mercy! You can also expect some nice new gains

 

Do you like techniques like this? This type of “outside-of-the-box” thinking is what forms the basis of my Advanced Blast Workouts. They include unique techniques you’ve never heard of…because I created them! They’ll take you way beyond your current levels of intensity – above 100% – or what I call Hyper-Intense Training. And it works to produce fast new gains in size (typically in 7-10 days).

I have ‘Blast Workouts’ for the ARMS  |  CHEST  |  LEGS

 

So add these techniques in for better gains…and increased fat-burning, guys! And enjoy it. It hurts, but it’s fun 🙂

 

NOTE: I have 6 x FREE additional advanced strategies that will crank up your intensity levels. To access them immediately and put use them in your next workout, just pop in your email and click the button.

You don’t have to go to your email to click a confirm link or anything like that; the required info will appear immediately after you enter your details. Enjoy them gains! 🙂

 

Enjoy! Questions? Ask me below…

Mark McManus

Reference: [1] High-Intensity Interval Resistance Training (HIRT) influences resting energy expenditure and respiratory ratio in non-dieting individuals. J Transl Med. 2012 Nov 24;10:237. doi: 10.1186/1479-5876-10-237.