Rest And Recovery

Unless you just like to spend hours and hours in the gym, having a fast-paced workout will get you ripped in a lot less time… shorter workouts and faster results.

Keeping rest periods in check and making sure your intensity doesn’t suffer is paramount when trying to lose body fat or gain muscle!

In addition.. most people don’t have all day to work out (I sure don’t).

By not resting too much in-between exercises, you can build muscle and/or burn fat in less time…

Tip #1 – Maintain a vigorous pace.

Keep moving from exercise to exercise. I don’t mean you have to get straight into the next exercise… I am not saying you should be performing mind-numbing circuits either… I’m merely saying you need to make sure you don’t waltz around between sets and keep an eye on your rest period.

Tip #2 – Plan your workouts ahead of time.

Don’t waste time trying to think of what to do next.

Spending a little time planning your workouts will save you a lot of time and yield better results in the long run.

Tip #3 – Pick exercises that do not require a lot of time to set up.

It’s all about pace and saving time.

Exercises that take more than a few seconds to set up can make you look like your trying to perform some sort of circus act and can add a lot of extra time to your workout. Keep it simple stupid!

Tip #4 – Keep your routine flexible.

If a piece of equipment that you need to use is occupied, don’t wait… ask to work in. If that’s not possible then just move on to a similar exercise that involves similar movements rather than wait and/or come back later. Keep the pace going!

Bonus Tip – Try this…

Use training windows…

If you are doing a superset or some form of circuit, rather than timing your rest period time the whole set… exercises transitions AND rest… that eliminates slacking and keeps the intensity of the exercise up!

Here’s an example of a fat burning ‘triset’.

A1: Dumbell Bench Press

A2: Dumbell High Pull

A3: Dumbell Front Squat

The transition between each exercise quickly and time how long it takes… round up to the nearest minute or half a minute… i.e. if the sets took 2:05 seconds… then use a 2:30 or 3:00 window…

Sound like a plan?


Let me know how you get on!

Thanks for reading


Bryan Kavanagh BSc CSCS


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