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Are you looking to burn body fat while lifting weight? Here are five tips you can employ to increase your fat burning results while hitting the iron. It’s possible to burn fat while adding muscle – you just have to train correctly!

Minimize rest between sets
Anytime your body is experiencing an elevated heart rate, you are burning body fat. However, most standard bodybuilding training routines allow you 2 to 3 minutes between each set to rest, allowing your heart rate to return close to normal. This is good for building muscle, as it means you will have fully caught your breath and will have the most oxygen capacity for moving weight. However, it will also mean you STOP burning fat between each set. Instead, try resting for only 30 to 45 seconds between each set, then jumping right back into the weights. Your body will never have a chance to lower heart rate, meaning you will always be burning fat for the duration of your weight training workout.

Stick with higher repetition ranges
Higher repetition ranges, from 8 to 20 per set, will activate more of the slow-twitch muscle fibers which are neglected during the first 6 reps of any set. It’s why you don’t see many ripped powerlifters, as they stick with the lower rep ranges. Train heavy, but not so heavy that you can’t hit 10 reps on every set – at least.

More sets = better!
Volume is the key if you want to burn fat! You should never try to knock out a workout in 30 minutes. Don’t leave that gym until you’ve spent AT LEAST 60 minutes in the gym. Volume matters – the more sets, the greater fat burning capacity.

Running the rack
If you want to kick in the fat burning process, try running the rack! Start with 50 pounds for biceps dumbbell curls for your initial 10 reps, then move down to the 40s. Complete as many reps as possible, then move to the 30s. Keep moving down the rack, continually topping out your maximum pump on each set!

Pre-exhaust training
Start a set with an isolation movement, immediately followed with a compound movement. This will maximize fat burning during the set while isolating and really targeting the intended muscle group. For example, you would complete a set of leg extensions immediately followed with a set of leg presses. Build muscle and shed fat at the same time!