Now is the time to try this revolutionary fat-burning, metabolism-boosting training technique!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 placeto start.Fat-Loss Circuit Training is a program of my own invention. I developed it forlosing 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:www.metabolic-surge.com
Fat-Loss Circuit Training is very simple once you get the hangof it, but it can be one of the most demanding (and mostextraordinarily 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 youmight have of how this program works. You will not only beharnessing the muscle-building and metabolism-stimulatingpower of intense, full-set weight training (NOT the typicallight-weight, timed intervals of normal circuit training),you will also be incorporating the great calorie-burningeffects 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 accessto both weight equipment and cardio equipment (and/or benchesor stairs), preferably located in fairly close proximity toeach other.
This type of training is harder to do in a crowded gym as itwill involve you moving back and forth quickly betweendifferent pieces of equipment. If someone is waiting to useyour cardio machine the moment you step off, it will defeatthe purpose of the workout. This technique is best used in afairly uncrowded gym where you have more freedom to useequipment or, better yet, in a home gym with weights andcardio equipment and no one waiting for anything!
If you do work out in a crowded gym, I will tell you exactlyhow to get around it.
How The Training Works:
– Essentially, this is combined circuit/interval training.
– You will be going back and forth between your weighttraining exercises and one cardio exercise for theduration of the workout.
– Your rest period for weights will be your cardio and yourrest period for cardio will be your weights.
– You will be doing some sort of activity for your entireworkout without any break!
This combination is very effective for a number of reasons:
– It forces your body to burn calories continuously duringthe workout.
– It utilizes resistance training and cardio training so youget all the benefits of both in one workout.
– By forcing your body to work like this, you dramaticallyincrease your metabolism leading to increased fat burninglong after the workout (more so than either weights orcardio alone).
– It saves time – you get both your weights and cardio inthe same amount of time as your regular workout.
– You will still be able to use heavy weights in your weighttraining, helping to preserve muscle mass.
How To Do It:
Step 1 – Set Up
For the most efficient workout possible, try to have most orall of your exercises pre-set and ready to go. The less timeyou spend on preparation during your workout itself, the moreeffective that workout will be, especially since you want tobe continually active throughout the workout. You can use anytype of cardio that is convenient and enjoyable to you, be ita machine, stair stepping, or even a skipping rope.
If you are working out in a crowded gym, try to claim anarea for yourself and focus on dumbell exercises. You won’thave 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 platformthen back down) or rope-jumping (be sure you’re not closeto anyone if you choose this). These approaches work just aswell as cardio machines and allow you to perform thistraining style in a busier setting.
If the stair-stepping method is what you need to use, have alook at the stepping pattern demonstrated on the followingpage:www.metabolic-surge.com
Step 2 – Warm-up
Do a few minutes of low-intensity cardio as a warm-up. Youmay wish to do a few light sets of a few of the exercisesyou’ll be working with before you start into it though. Don’ttire 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 isnot easy but is not so challenging that you’re going toexhaust yourself right away. Watch the timer on your machineand go for approximately 40 seconds (I say approximatelybecause there will generally be a slight lag time when youstep on and off).
Many cardio machines have a “rest period” feature where youcan leave the machine on and it will not erase your programwhile 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 stairmachine that you will leave on with the timer running, justwatch the time counter on the machine and keep track of whenyou get on it to get the designated period. It may require alittle mental math! You can also use your own stopwatch ortimer on your watch to keep track (this is easier). Start thetimer when you start the cardio.
Many machines also have a feature that runs through a seriesof time periods. I’ve found on the StairMaster, if you setthe length of the session to 20 minutes, this results in a40 second time period making it perfect for judging yourcardio periods.
Step 4 – Do a set of weights.
Go as quickly as you can to your first exercise. Do a set ofthe first exercise on your program for the day. Do this withno 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’tpush yourself to muscular failure as you would in your regulartraining. Due to the high training volume we’ll be doing inthis program, pushing to failure on every set will compromisemuscle recovery.
Also, be very sure to use proper form and tempo when liftingthe weights. Don’t rush your weight sets – perform them withthe same form and speed as you would if you were doing a regularset in your training. Fast, light or sloppy weight sets areNOT what we’re looking for here.
Step 5 – Go right back to the cardio.
Get back to the cardio and do another 40 seconds ofmoderate-intensity cardio.
Step 6 – Repeat the cycle for the duration of the workout.
You will be going back and forth continuously between cardioand your weight training exercises, using the cardio as therest period between your weight sets. What this means isthat over the course of your workout, you’ll be burningcalories via cardio and weights AND you’ll be working yourmuscles with intense, heavy weight training as well. It’stough training but very effective!
Notes:
– As you improve your cardio ability, you can choose toincrease the intensity of your cardio training betweensets. You may wish to start at a lower level and graduallyincrease the resistance over the course of the workout orstart at a higher level and keep it there. It is perfectlyacceptable to keep it at a steady, moderate level, however.
– This Fat-Loss Circuit technique can be used with nearlyany form of cardio exercise as long as it is convenient togo back and forth with the weights. The real key here isto maintain activity for the entire workout.
– Keep your workouts to no more than 45 minutes at the verymost when doing this type of training. Any more than thatand you will be breaking yourself down too much. It’s anextremely demanding form of training as you’ll be workingevery major energy system in your body. You will also findit will crank your metabolism up pretty seriously!
For a sample workout to follow, taken directly from my”Metabolic Surge – Rapid Fat Loss” ebook, please click on thefollowing link:www.metabolic-surge.com
You will be able to print this workout and take it to the gymwith you to try out.
Want to learn more about the “Metabolic Surge – Rapid Fat Loss” program?Click on the following link right now!
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About the AuthorNick Nilsson is Vice-President of the online personal training company BetterU, Inc. (http://www.fitstep.com).He has a degree in Physical Education and Psychology and has been inventing new training techniques for morethan 14 years. Nick is the author of a number of bodybuilding eBooks including “Metabolic Surge – Rapid Fat Loss”,“The Best Exercises You’ve Never Heard Of” and “Gluteus to the Maximus: Build a Bigger Butt NOW!”, all available atwww.fitness-ebooks.com.
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