Introducing short bouts of vigorous activity can speed up weight loss and also cut your workout time by a half or more. Researchers found that people who speed up exercises slimmed down faster than steady-paced exercisers who worked out twice as long even without dieting! In other words, If you do speed up both your aerobic and anaerobic workout and also follow some sort of food plan you will for sure speed up your weight loss even more. Furthermore, making your resting time between exercises shorter or even allowing no rest at all will also contribute to burn calories faster. This feature is also unique from Virtual Personal Trainer weight loss programs. 

However, if you are intending muscle or strength gain you should allow some sort of resting time between sets. Both your muscles and central nervous system need time to recover from the effort of lifting very heavy weights, and failing to rest long enough will prevent you from lifting heavy on your next set and even slow your recovery for your next workout. 60-90 seconds between sets is in principle a good guideline.

Calories measure how much energy any food or drink contains. The amount of energy you need depends on: 1) age,  for example, children and teenagers usually may need more energy because of their lifestyle; 2) activity level, how active are you at your size?; 3) height and weight can affect how quickly you use energy; and 4) other factors, such as hormone production, can affect how much energy you burn as well. 

Calories vs kilocalories

Calorie is commonly used as shorthand for kilocalorie (kcal). Kilojoules (kJ) are the equivalent of kilocalories according to the International System Unit. You will see both kJ and kcal on nutrition labels, for example, 4.2kJ ~= 1kcal.

Weight maintenance

To maintain a healthy weight, you need to balance the amount of calories you consume through diet with the amount of calories you burn through physical activity.

Weight loss

To lose weight in a healthy way, you need to use more energy than you consume by eating a healthy and balanced diet, usually with fewer calories, while increasing your physical activity + INFO

Weight gain

If you're underweight, your body mass index is less than 18.5, it is highly recommended that you gain weight. To gain weight, you need to eat more calories than your body uses each day. Need guidance to gain weight safely?