Some of this is definitely for the dudes (do YOU care how much muscle mass you make in your calves?!) but, some really good information:
13) Best Way To Lift For Burning Fat: Heavy Weight, Short Rest Periods
Most people think high reps are most effective at melting bodyfat, but it’s just the opposite. Researchers from the Norwegian University of Sport and Physical Education (Oslo) found that using a weight that allows for only six reps increased subjects’ resting metabolic rate higher and for longer after a workout than 12-rep sets.
A study from the College of New Jersey (Ewing) reported that when men rested just 30 seconds between sets of bench presses, they burned more than 50% more calories during the workout than when they rested three minutes. To burn more calories during and after training (which helps burn bodyfat), use a 6-8-rep range and keep rest periods to less than one minute.