Here is one tip you can use in your weight training if you are not already to really get your metabolism going, without any extra cardio. Simply by adding drop sets, back off sets, or rest pause sets at the end of an exercise can bring the intensity level up to get your body burning fat more efficiently. Now, for those of you that may not be familiar with any of these techniques, let me explain them here….
The Drop Set– A drop set is performed after the last set of really any exercise you may be doing. For example, let us use the bench press as an example. Say you planned on doing 3 sets of 6-8 reps per set. Then, on the last set you do 6 good reps with great technique. Maybe you could have got 7, but stop at 6. Then when you finish your set strip off about 25% of the weight you had on and immediately perform another set to absolute failure. Congratulations, you just did a drop set!
Back Off Sets- A back off set is performed similar to a drop set, except the weight is even lighter than the drop set. Instead of stripping off 25% you are taking off up to 50% of the weight and going to failure, allowing you to really rep out the weight you are doing. This technique works best in my opinion for smaller muscle groups like biceps, triceps, calves, etc.
Rest Pause Sets- Here is one last technique that will really challenge you, the rest pause set. After performing your last set of let’s say ten reps on a lat pull-down, take about 15 seconds rest, and perform another set. Try to get at least 5 reps. Then take another 15 seconds rest and do another set again for as many as possible to failure. This one is killer, but it works.
Try using any variation of these in your training and I guarantee over time you will not only see changes in your body, your exercise capacity and endurance will go up too.