Feel The Need For Speed

Fast, explosive reps burn more calories than the typical slow, controlled reps you’re used to doing in the gym, say researchers from Ball State University (Muncie, Indiana). They believe that because fast-twitch muscle fibers are less energy-efficient than their slow-twitch counterparts, they burn more fuel during exercise. To perform fast reps in your workouts, choose a weight equal to 30`% of your one-rep max (or a weight you can lift for 15-35 reps) for each exercise. Do your first two sets with 3-8 fast reps, then follow with 2-3 sets of normal-paced reps.

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