If you’ve been reading my stuff for any length of time you
know I’m not a big fan of high-rep anything.
Which is why my mouth fell open yesterday when I saw a
muscle-building guru advocate a fat loss complex with
7 exercises at 15 reps each.
You’re barely moving any appreciable weight and your
form is going to turn into complete garbage by the end.
It’s a great way to end up injured.
That’s just one of the reasons I’m a big fan of low rep fat
Low reps are usually the realm of strength programs so
how do you make the transition from low rep strength
program to low rep fat loss program?
You use this sneaky trick:
You cut your rest.
Most low rep strength programs call for 3-5 minutes of rest
Unless you want to do some hardcore calorie counting that’s
not going to cut it for a fat loss program.
I’m talking 60-90 seconds between sets.
Sometimes less, depending on how many reps per set
And although that still sounds like a lot of rest compared to
the rest of the Tabata fat loss world, when you’re hoisting
the heavy stuff (or heavy-ish stuff), and hoisting it quickly,
that 60s disappears in the blink of an eye.
You might think you’d get really tired very quickly with such
You will at first.
But something really neat happens – and I’m not sure how to
fully and scientifically explain it – so I’ll just tell you about it.
Metabolically, you’re huffing and puffing, but neurologically,
you’ll get stronger and stronger – to a point.
In other words, even though you might have a hard time
catching your breath, you’ll still be able to use good
technique to move your KBs.
Sure, eventually fatigue will catch up to you, and your
force production will drop, and then it’s time to terminate
that exercise and move to another.
Here’s the best part, or rather the 3 best parts (if that’s
1. You’ll use a ton of energy and stimulate the proper hormonal
responses so you’ll burn fat – especially after your workouts,
when it matters most.
2. Your strength will actually increase – something virtually
unheard of on a fat loss program.
3. Your conditioning will increase incidentally - without you
It’s a WIN-WIN-WIN for you.
Why would you not do something like this?
Probably because you’re not sure exactly how to set up your
Good thing I’ve done all that work for you.
Gotta run – taking son to Little Gym.
*Not an actual ton (2000lb). However, people have lost between
17 and 36 pounds in only 29 days following this. You could too.