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Ten Things You Should Know About Tempo Training

#5 Program Rest Periods to Lose Fat

Using a slower tempo, such as 4010 used in the EPOC study above, will bring about more metabolic adaptations. You’ll experience increases in energy stores like creatine phosphate and muscle glycogen, but it will also produce a hypertrophic and fat burning response. The 4010 tempo was more metabolically taxing, meaning more growth hormone will be released, which is the principal hormone you want to elevate to lose fat.
A simple way to produce more growth hormone and burn fat is to use shorter rest periods between sets or sprint repetitions. Rest periods—a side variable to tempo that must be accounted for—of 60 seconds will result in significantly more growth hormone release than 90 or 120 second rest periods.

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