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TheActive!Life
Cut Fat With the “30-Second Rule”
Studies reveal how to increase calorie burning during weight and cardio sessions.
W
e aim for efficiency and optimum time management more than ever these days, and that includes our training programs. Goals differ among those who work out, but if you’re in a weight-loss phase, there are ways to increase your calorie burning through specific training regimens. According to recent research, here are the best ways to burn body fat while weight training and performing cardio. In short, remember these as following the “30-Second Rule.”
WEIGHT TRAINING: Reduce Rest Between Sets to 30 Seconds Researchers discovered that you can increase calories burned by 50% during weight training by dropping your rest between sets from three minutes to 30 seconds. The study was performed at the College of New Jersey (Ewing). Another study found that your body burns 35% more calories after a workout when you train using supersets instead of traditional weightlifting sets. THE TAKEAWAY If your goal is to get cut while strength training, find a clock with a second hand and reduce your time between sets to 30 seconds, or opt for a circuit-training workout.
CARDIO TRAINING: Do 30-Second Short Sprints Instead of Endurance Cardio If your cardio work consists of jogging or low-impact endurance training for 30–60 minutes, consider trying high-intensity sprints lasting 30 seconds. A study at the University of Western Ontario found that doing 4–6 30-second sprints three times per week burned more than twice the body fat as jogging for 30–60 minutes three times per week. That’s a huge difference. THE TAKEAWAY Different goals demand different regimens, but sprint interval training is best for fat-burning cardio work. Try 4–6 30-second sprints three times per week and see what happens.
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Photo: Thinkstock
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