When working with my clients exercise selection is obviously very important, but what is just as important is the role that rest periods have on fat loss. I use a lot of the major exercises with my clients so squats, bench press, chin-ups, dips, lunges etc. as these are exercises that stress our bodies the most. Research clearly shows though that whilst these exercises are wonderful if you manipulate the rest period you can determine which major hormones are secreted the most, which can determine your end result.
For example, I have a male client who wishes to gain muscle mass. I use heavy resistance training with this client with rest periods between 90-120secs. This maximises testosterone stimulation. I have many female clients I train where their rest periods are significantly shorter, sometimes only a few seconds. Research shows this increases greater release of growth hormone which is a significant fat burner!
It amazes me when I see either trainers or exercises have so much rest between exercises that do not stress their body with any great significance. I’ve seen numerous exercises perform a set of 10-12 reps and then take maybe 2-3 mins rest. They check their IPods and phones, chat away to somebody for a while, or simply just daydream, all the time they are losing the training response.
In my own training I will usually set superset circuits which an active recovery exercise. So one training protocol might look like this:
Chin-ups 8 reps
Dips 8 reps
Dumbbell chest press 12 reps
Dumbbell lat rows 12 reps
Weighted sit-ups 15 reps
Rest
The weighted sit-ups do not involve using the upper body so they take an active rest and then there is a rest period of approx 30 secs before the second circuit begins. I would do four circuits. This leads to high intensity exercise, major fat loss, quality testosterone release, and excellent cardiovascular benefits. It’s a myth you can’t receive cardiovascular benefit from resistance exercise, you just have to manipulate the rest period.
