Welcome to Empowered Radio.

I am your host, Emma Montgomery, an online nutrition and fitness coach and creator of Shred

with M. Each week we'll talk all things nutrition, training, and mindset. You'll be able to take my tips and strategies and apply what you learn to see results

with both your body and your mind.

So without further ado, let's jump into the episode.

Hello, welcome back.

I hope you guys have had an amazing week.

Today, we're going to talk about rest times. So how, and specifically, how short or no

rest times in our training can essentially hinder your progress. So I was talking to somebody the other day and it brought this on this topic because

I was talking about the beginning of my fitness journey and how I started working out at

home and then when I started training in a gym.

And I can remember when I first started working out in a gym.

It was back like 2014, maybe 2015.

And I couldn't have told you what progressive overload meant.

I didn't follow a training program that was designed around progressive overload,

which means I did a different workout every time I went in the gym.

So like on Monday for leg day, I would do legs.

And then the next Monday was a totally different leg day.

And the other thing that I did, like a crazy woman, was I did tons of circuit training.

Everything was a super set or a circuit.

I didn't take really any rest in between my sets.

I would do, for example, I would do heavy squats and then instead of resting for a minute or two

...