How to Lose more Fat and Build more Muscle in Less Time?

One of the most important variables in training program design that can make a world of difference when it comes to the results you get is pretty simple and straightforward to implement.  

That variable will make your training a lot more intense and induce a metabolic stress, enhance your endurance, your VO2 max and your aerobic and anaerobic capacity. 


That variable, if properly tweaked, it can make your workout a LOT more effective. It is: rest time. 

I have consistently been using it on myself and my clients and have been getting great results. 

Not only can it substantially help in fat loss but also muscular development. Yes, that's true and my years of experience in the gym, my experiments on my body as well as those of my clients, and reading a lot of research behind it all support it well.

I have long advocated the following philosophy: Get in, get it done, and get out.

Not only will it make your training more effective, but also a lot shorter, giving you more time to do other things in your life than be spending long hours at the gymnasium.

Even to the people seeking more muscular development can benefit immensely by shortening their rest time and keeping it under a minute. 

Actually if the same muscle groups are forced to work with minimum recovery it can lead to faster development of metabolic and hypertrophy-related adaptations in the muscle.


Fitness Expert and International NASM Certified Coach, Djoe Mitri

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References to the research:

-Parra J, Cadefau JA, Rodas G, Amigó N, Cussó R. The distribution of rest proofs affects performance and adaptations of energy metabolism induced by high-intensity training in human muscle. Acta Physiol Scand. 2000;169:157-165

- McCall GE, Byrnes WC, Fleck SJ, Dickinson A, Kraemer WJ. Acute and chronic hormonal responses to resistance training designed to promoted muscle hypertrophy.

- Ratamess NA, Falvo MJ, Mangine GY, Hoffman JR, Faigenbaum AD, Kang J. The effect of rest interval length on metabolic responses to the bench press exercise.