Imagine yourself using a fat loss training technique so powerful you can literally FEEL your metabolism firing up and burning fat!
Do you 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. Yes, it is challenging but oh so very effective!
It's also one of the core components of my extremely powerful "Metabolic Surge - Rapid Fat Loss"program.
WHAT IS IT?
Fat-Loss Circuit Training is really very simple, once you get the hang of it, but, even so, it can be one of the most demanding (and most extraordinarily effective) styles of training you can do.
If you ARE already familiar with standard circuit training workouts, with timed, light-weight intervals, please give me a moment to explain 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 effectively 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.
I have to tell you that 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 have to 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 rotating back and forth between your weight training exercises, and a cardio exercise for the duration of the workout.
- Your rest period for the weight training portions will actually consist of your cardio, and your rest period for cardio will be your weight training.
- In other words, you will be doing some sort of activity for your entire workout without any break!
This circuit training combination is extremely effective for a number of reasons:
- It forces your body to continuously burn calories during your workout.
- It uses the combination of resistance training, and cardio training, so you not only get all the benefits of both in one workout but get synergistically enhanced results from the combination.
- 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 and equipment 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 do have to work 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.
GO LOW TECH IF NECESSARY
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 here.
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. However, don't tire yourself out.
This is the warm-up, not the exercise program itself, sojust 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 made these days 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 normally 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, but you're up
to that, right? You can also use a 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 often do in regular weightlifting training. Due to the high training volume you'll be doing in this program, trying to push 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. I know that many bodybuilders and weight lifters like to
"cheat", but 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 rotating 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!
For a sample workout to follow, taken directly from my "Metabolic Surge - Rapid Fat Loss"
ebook, please CLICK HERE.
You will be able to print this workout and take it to the gym with you to try out.
Want to learn more about the "Metabolic Surge - Rapid Fat Loss" program? Click on the following link right now!
http://hop.clickbank.net?cheapink/betteru&l=400
Your new body is waiting for you!
ABOUT THE AUTHOR:
Nick Nilsson is Vice-President of
the online personal training company BetterU, Inc. He has a degree in
Physical Education and Psychology and has been inventing new training
techniques for more than 18 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," "Gluteus to the Maximus - Build
a Bigger Butt NOW!" and "Specialization Training," all available at www.fitstep.com. He can be
contacted at betteru@fitstep.com.
If you want to learn how to burn fat, a great book to read is Burn the Fat, Feed the Muscle by Tom Venuto
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