There are many different marketing gimmicks which lend a catchy name to their fat burning fame, but the key common factor in the most successful muscle building & fat burning programs – speed and weight. The faster you perform exercises, the heaviest you can, the better off you will be in terms of blasting belly fat and building muscle. This is not to suggest rapid-fire squats and bench presses are the way to torch your belly. However the less time you rest between sets, the faster you will melt the blubber.
Staying in motion will force your body to perform more “work” (sets+weight) in less “time” thereby becoming more efficient, or more accurately, be forced to become more productive. The best part of this ”secret” which companies are always trying to market and package in various forms, is that you can apply this concept to most any workout program in order to lose fat and build muscle.
Personally I have used this key to break through fat burning plateaus (diet will always play a huge role) and continue my quest to become a better version of myself. Previously I have claimed that Super-Sets were not a good way to workout, as you become fatigued from doing one exercise and have less than a maximum effort for the second exercise. While I feel this still holds true for pure muscle building, and remember more muscle translates to less fat over time as muscle is “alive” and leads to greater fat burning even while at rest, Super-Sets can be used effectively for super fat loss and maintaining muscle.
An example of using Super-Sets in the ‘Fast and Furious’ method is to work antagonistic (opposing) muscle groups in a super set (ie. no rest between). Traditional examples would be performing bench press (chest) immediately followed by bent-over barbell rows (back), incline dumbbell press with lat pulldowns, tricep press and bicep curls, and the list goes on. Chest exercises use a ‘pushing’ motion while back movements are ‘pulling’ will help maintain or build muscle. Performing these exercises for 3 sets with a weight you can only move for 5 reps with zero rest between the two antagonist movements coupled with only 60 seconds rest between sets will have your metabolism revved up for hours afterwards and burning fat all day. So bench press is performed for 5 repetitions and then with 0 rest you go straight to the lat pulldown, rest 60 seconds or less, then repeat for 3 sets. I recommend 3 sets of 3 exercises for 5 reps when working large muscle groups such as chest, back, and legs, while smaller groups such as triceps and biceps will do well with 3 sets of 2 exercises.
Another variation which I also am having great success with to lose fat is using the 10×10 volume training and applying the ‘Fast and Furious’ principles to it. 10×10 muscle building is an advanced method whereby you perform 10 Sets of 10 Repetitions before moving onto the next exercise. For blasting fat and gaining muscle we take the 10×10 program and allow for a mere 15-45 seconds rest between sets. As a result you have to drop the weight down from what you normally use for 3 sets of 8-10 reps, but with the goal of resting as little as 15 seconds between each set, and for 10 sets, is absolutely shred-worthy and builds muscle while burning fat. Try this with one major exercise per body part such as bench press 10x10s with 15-30 seconds rest between each set of 10 reps, and then perform 2 more chest exercises in the 3 sets of 5-8 reps style with a 60 second break. On a split routine I do chest, shoulders and triceps together on Monday, then back, biceps, legs on Tuesday while working abdominals in on those days. Wednesday will be an “active rest” day, and then Thursday I repeat Monday’s routine and Friday I do Tuesday’s work once more.
For muscle building and fat loss I have not had more success than that when employing the ‘Fast and Furious’ approach to my workouts. Of course these are not for the faint of heart and you need to start with perhaps more rest and less weight before gradually decreasing the rest down to 15 seconds, and from there we move the weight up.
Speed kills fat fast.