When using weight training to lose weight you don’t need to do long workouts to see results. Using s high volume weight training regimen, doing more sets of each exercise with shorter (about 1 minute) rest periods can trigger a higher release of acute growth hormones (Kraemer 1991, 1993; Mullidan 1996). Somatotropin, a growth hormone, is lipolytic. That means it can metabolize fat in adults. It is believed that it is essential to put forth an optimal amount of effort in order to produce a secretion of this growth hormone. The amount of growth hormone released is directly related to the level of exertion put forth (Pyka 1992) and is reduced with an increase in lactic acidosis (Gordon 1994).
However, when using several of your large muscles with intense weight training using longer resting periods between sets, you can underline the reduction in body lipids by increasing the level of epinephrine in the body after training. After a repetitive 10 second exercise at optimum levels, using a four minute recovery time, it is thought to produce intramuscular triacylglycerol. In order to complete creatine phosphate recovery, rest periods of about four minutes between optimum level exercise that last short durations are necessary. (McCartney 1986). If you do not get sufficient recovery time, you can compromise the exercise intensity level and decrease the utilization of intramuscular triacylglycerol that is produced after weight training with short rest periods.
Interestingly, you can get the same effect from one set as you can from three sets with increasing energy expenditures. This effect lasts for up to 72 hours after training (Heden 2011). However, there is an advantage to performing a warm up set with about half of the workout weight, a few minutes before doing the workout set. This includes a reduction of injury risks. Also, see Low-Volume Weight Training.
You get the greatest impact on energy expenditure when you exercise the largest and most powerful muscles in your body. This energy can last for days after the workout. The key muscles to exercise include the quadriceps, glutes, chest, and lats. You can use basic, compound exercises to work for these muscle groups. That would allow more of the smaller muscles to be utilized while doing fewer exercises. This will also increase the amount of energy used while cutting down the time spent working out.
For example, a Leg Press involves the quadriceps and the glutes. A chest press does not just include the chest muscles, it also works the front delts and the triceps. And Rows involve the lats and many other back muscles as well as the rear deltoids and the arm flexors which include the biceps. Then all you need to do is add the other miscellaneous exercises such as those that work the abs, leg curls and some exercises for the side delts. These will round out your workout. Also, See Workout Creation Instructions or Basic Program.
A short weight training regimen performed two to three times per week, on non-consecutive days can increase metabolism (Heden 2011) and can help maintain your muscle mass as you reduce calories (Ballor 1988, Stiegler & Cunliffe 2006). However, you will need to make some dietary changes in order to see significant reductions in the amount of body fat and weight loss you can achieve. Also, See Weight Management.