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Title
weight loss system
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Description
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Fat Loss Circuit Training
Fat-Loss Circuit Training - Now is the time to try this revolutionary
fat-burning, metabolism-boosting training technique!
By Nick Nilsson
Experience a training technique so powerful you can literally
FEEL your metabolism firing up and burning fat!
Want to burn off that holiday weight gain as quickly as humanly possible?
Fat-Loss Circuit Training is the BEST place to start.
Fat-Loss Circuit Training is a program of my own invention. I developed it for
losing fat quickly. It's challenging but very effective!
It's also one of the core components of my extremely powerful "Metabolic Surge -
Rapid Fat Loss" program available here: http://hop.clickbank.net?achievefit/betteru&l=400
Fat-Loss Circuit Training is very simple once you get the hang of it, but it can
be one of the most demanding (and most extraordinarily effective) styles of
training you can do.
If you're familiar with normal circuit training (with timed, light-weight
intervals), please put aside any notions you might have of how this program
works. You will not only be harnessing the muscle-building and
metabolism-stimulating power of intense, full-set weight training (NOT the
typical light-weight, timed intervals of normal circuit training), you will also
be incorporating the great calorie-burning effects of cardiovascular training.
The proper combination of the two styles (weights and cardio) into one workout
is, quite simply, phenomenal for fat burning.
In order to use Fat-Loss Circuit Training, you will need access to both weight
equipment and cardio equipment (and/or benches or stairs), preferably located in
fairly close proximity to each other.
This type of training is harder to do in a crowded gym as it will involve you
moving back and forth quickly between different pieces of equipment. If someone
is waiting to use your cardio machine the moment you step off, it will defeat
the purpose of the workout. This technique is best used in a fairly uncrowded
gym where you have more freedom to use equipment or, better yet, in a home gym
with weights and cardio equipment and no one waiting for anything!
If you do work out in a crowded gym, I will tell you exactly how to get around
it.
How The Training Works:
- Essentially, this is combined circuit/interval training.
- You will be going back and forth between your weight training exercises and
one cardio exercise for the duration of the workout.
- Your rest period for weights will be your cardio and your rest period for
cardio will be your weights.
- You will be doing some sort of activity for your entire workout without any
break!
This combination is very effective for a number of reasons:
- It forces your body to burn calories continuously during the workout.
- It utilizes resistance training and cardio training so you get all the
benefits of both in one workout.
- By forcing your body to work like this, you dramatically increase your
metabolism leading to increased fat burning
long after the workout (more so than either weights or cardio alone).
- It saves time - you get both your weights and cardio in the same amount of
time as your regular workout.
- You will still be able to use heavy weights in your weight training, helping
to preserve muscle mass.
How To Do It:
Step 1 - Set Up
For the most efficient workout possible, try to have most or all of your
exercises pre-set and ready to go. The less time you spend on preparation during
your workout itself, the more effective that workout will be, especially since
you want to be continually active throughout the workout. You can use any type
of cardio that is convenient and enjoyable to you, be it a machine, stair
stepping, or even a skipping rope.
If you are working out in a crowded gym, try to claim an area for yourself and
focus on dumbell exercises. You won't have to wait in line to use any weight
machines that way.
If you don't have access to convenient cardio machines, you're going to have to
go low-tech. You'll need to do stair- stepping (stepping up two stairs then back
down works well), bench-stepping (step up onto a flat bench or Step platform
then back down) or rope-jumping (be sure you're not close to anyone if you
choose this). These approaches work just as well as cardio machines and allow
you to perform this training style in a busier setting.
If the stair-stepping method is what you need to use, have a look at the
stepping pattern demonstrated on the following page: http://hop.clickbank.net?achievefit/betteru&l=409
Step 2 - Warm-up
Do a few minutes of low-intensity cardio as a warm-up. You may wish to do a few
light sets of a few of the exercises you'll be working with before you start
into it though. Don't tire yourself out, just get a light sweat going.
Step 3 - Start with 30 - 40 seconds of moderate intensity cardio.
This could be setting a stair machine to a level that is not easy but is not so
challenging that you're going to exhaust yourself right away. Watch the timer on
your machine and go for approximately 40 seconds (I say approximately because
there will generally be a slight lag time when you step on and off).
Many cardio machines have a "rest period" feature where you can leave the
machine on and it will not erase your program while you have stepped off.
Normally, this is about 2 minutes. This should be enough time to complete your
weight set.
If you are using a machine such as a treadmill or stair machine that you will
leave on with the timer running, just watch the time counter on the machine and
keep track of when you get on it to get the designated period. It may require a
little mental math! You can also use your own stopwatch or timer on your watch
to keep track (this is easier). Start the timer when you start the cardio.
Many machines also have a feature that runs through a series of time periods.
I've found on the StairMaster, if you set the length of the session to 20
minutes, this results in a 40 second time period making it perfect for judging
your cardio periods.
Step 4 - Do a set of weights.
Go as quickly as you can to your first exercise. Do a set of the first exercise
on your program for the day. Do this with no rest, going from the cardio
immediately to the weights. Do all your reps until you start to approach
muscular failure.
While this is definitely still intense weight training, don't push yourself to
muscular failure as you would in your regular training. Due to the high training
volume we'll be doing in this program, pushing to failure on every set will
compromise muscle recovery.
Also, be very sure to use proper form and tempo when lifting the weights. Don't
rush your weight sets - perform them with the same form and speed as you would
if you were doing a regular set in your training. Fast, light or sloppy weight
sets are NOT what we're looking for here.
Step 5 - Go right back to the cardio.
Get back to the cardio and do another 40 seconds of moderate-intensity cardio.
Step 6 - Repeat the cycle for the duration of the workout.
You will be going back and forth continuously between cardio and your weight
training exercises, using the cardio as the rest period between your weight
sets. What this means is that over the course of your workout, you'll be burning
calories via cardio and weights AND you'll be working your muscles with intense,
heavy weight training as well. It's tough training but very effective!
Notes:
- As you improve your cardio ability, you can choose to increase the intensity
of your cardio training between sets. You may wish to start at a lower level and
gradually increase the resistance over the course of the workout or start at a
higher level and keep it there. It is perfectly acceptable to keep it at a
steady, moderate level, however.
- This Fat-Loss Circuit technique can be used with nearly any form of cardio
exercise as long as it is convenient to go back and forth with the weights. The
real key here is to maintain activity for the entire workout.
- Keep your workouts to no more than 45 minutes at the very most when doing this
type of training. Any more than that and you will be breaking yourself down too
much. It's an extremely demanding form of training as you'll be working every
major energy system in your body. You will also find it will crank your
metabolism up pretty seriously!
