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BY LOU SCHULER, PHOTOGRAPHS BY MATTHEW SALACUSE
The New Way to Crank Your Fat Burners
Work this new approach into your strength-training effort to earn better results
Its proven that stronger people usually have less body fat—with minimal fat in the belly, especially. These people are lean not because they were born that way or weigh less, but because they have more muscle mass that can attack the fat that covers up your ripped body. Follow this new approach to crank up your muscle growth and get your metabolism pumping.
When you lift, you probably focus on three things: Start the set. Hit the rep target. Finish the set. Then you rest until its time for the next one. But by adding a break in the middle of the set—a technique known as rest-pause training—you can prompt a much bigger postworkout metabolic boost, says trainer Christian Finn (muscleevo.net).
Its going to have a significant impact on your size and strength: Youre taking a weight you could normally lift six times and lifting it 10 to 12 times instead.
After a warmup, select a weight thats 80 to 85 percent of your 1-rep max. Do as many reps as you can—probably 6 or 7. Rest 20 seconds. Pick it up and do as many reps as you can. Lets say you get 3 or 4. Rest another 20 seconds. Now pick it up and do a couple more. In a recent study published in the Journal of Translational Medicine, experienced lifters were burning 18 percent more calories 22 hours after the rest-pause workout—including a higher percentage of fat—than they were after doing a traditional workout.
Finn recommends using three rest-pause sets of one upper-body exercise per workout; bench presses, rows, and chinups or lat pulldowns work well. Only advanced lifters should try it with exercises like squats or deadlifts, which require strict attention to form—something that deteriorates with this level of fatigue. The payoff: more muscle activation, and more fat burned in the hours following your workout. And if thats not enough, you get those benefits in less time than youd spend doing your sets the usual way.
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