8 Tips To Burn Fat Fast!
Copyright 2005 Pat Rigsby
Are you looking for that “jump start” to rev your
metabolism and get you bathing suit ready? The following
eight tips will improve your workouts and ignite your
metabolism. Try some or all of these tips, but beware, the
result may be a number of admiring second glances and
stares when you don that bikini or pair of trunks.
1. The majority of your workouts should be composed of
free-weight or cable exercises.
Compared to machines, free-weight and cable movements often
require more skill, create muscular balance, and have a
greater metabolic cost. For example, it is more difficult
to balance the weights, and to coordinate muscles when
performing free-weight exercises. Although this may sound
like a disadvantage, it is actually a benefit. By
balancing and stabilizing free-weights or cables you are
working more muscles through a greater range of motion
resulting in more muscles developed and more calories
2. Use mostly compound (multi-joint and multi-muscle)
When focusing on improving body composition, you can't
worry about “detail” exercises, so you should use exercises
that'll get you the biggest bang for your buck. Isolation
exercises can be used at the end of a workout to work on a
specific weakness, but only do the bare minimum.
Virtually every savvy fitness professional is privy to the
fact that compound exercises recruit the most muscle groups
for any given body part.
If you seek lean muscle and the increase in metabolism that
comes with it, you must choose exercises that allow for the
greatest load. One of the main reasons why squats are
superior to leg extensions for quadriceps development
relates to the fact that the load you can expose the
quadriceps to is much greater with squats. That’s why
presses and dips will give you great triceps development,
while triceps kickbacks will do little for triceps
development and even less for the metabolism.
A good rule of thumb is to use lifts that will allow you to
use the most weight. These will have a systemic effect on
your body that'll help maintain or increase your muscle
mass, and in turn ignite your metabolism.
3. Super-set or group exercises.
Perform either non-competing muscle group training or
Non-competing muscle group training would involve doing a
set of a lower body exercise, and following it up with an
upper body exercise
Antagonist training is executed by alternating exercises
that target opposing muscle groups (e.g. chest and back).
The list of benefits includes: quicker recovery, greater
strength levels and shorter workout times.
This design can be a huge advantage in your mission to burn
fat. If you alternate exercises for opposing or
non-competing muscle groups, you’ll be able to keep your
heart rate elevated and burn calories like a blast furnace!
4. Keep rep ranges, in general, between 8 and 12.
Through research, it has been determined that the best
range for hypertrophy (muscle gain) is roughly between 8-12
reps. Since the main focus of your resistance training
efforts is to gain lean body mass and stimulate your
metabolism, this rep range fills the bill perfectly.
“High reps for tone and fat loss” is the “big kahuna” of
all training myths! Somehow the aerobics, yoga and Pilate’s
community have convinced us that when we perform bodyweight
exercises or light resistance training for high reps, our
muscles magically take on a beautiful shape without growing
or bulging. On the other hand, if you challenge yourself
with moderately heavy weights, your body will take on a
bulky, unflattering appearance. If you believe this, you
probably still believe in the Tooth Fairy!
5. Rest only 30 to 60 seconds between sets.
When you keep the rest periods under one minute, it’s
easier to stay focused on the task at hand and keeps your
heart rate elevated. In addition, it forces your muscles to
recover more quickly between sets, along with keeping your
nervous system revved up.
If your first movement in an upper/lower body superset is
squats, you might want to rest 60 seconds before attempting
your second movement. However, if your first exercise is a
fairly "easy" exercise, like lat pull downs, you might only
wish to wait 30 seconds before doing the second part of the
6. Every session should consist of approximately six to
Why? Because empirical evidence has shown that normal
trainees can consistently maintain six to eight exercises
per session without burning out.
It’s imperative to base your exercise selection around
compound, multi-joint exercises. Seventy-five percent (75%)
of your exercises for each session must be compound
exercises. Six single-joint isolation exercises are not
going do the trick. Sure, you can perform a few isolation
exercises, but the majority of your exercise choices should
7. Perform Total Body Workouts
First and foremost, you must drop the notion that a muscle
group can only be trained once or twice a week. Fitness
enthusiasts from the past didn't train that way and you
shouldn't either. The more frequent muscle producing / fat
burning sessions you can have, the better.
8. Cardio is not the cure-all for Obesity
Cardiovascular exercise aids in the creation of a caloric
deficit, but the caloric expenditure during cardio is
temporary. Strength training addresses the core of the
problem by permanently increasing the rate at which the
body burns calories by adding muscle. The best programs
will include both strength training and cardiovascular
training, but the core or the programs effectiveness is
Pat Rigsby is a nationally renown fitness expert and
co-owner of Fit Systems. For the latest tips on fitness and
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