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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!
For a sample workout to follow, taken directly
from my "Metabolic Surge - Rapid Fat
Loss" ebook, please click on the following
link: http://hop.clickbank.net?achievefit/betteru&l=410
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?achievefit/betteru&l=400
Your new body is waiting for you!
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 15 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 (http://hop.clickbank.net?achievefit/betteru).
He can be contacted at betteru@fitstep.com.
------------------------------------------------------------------------------------------------
Metabolic Surge - Rapid Fat Loss
A Fat-Loss Program That Actually Allows You To
Build Strength AND Muscle? How Is That Possible?
It's possible with a scientifically-designed
program that harnesses and applies the real
power of your own natural metabolism.
With the right training and nutrition, your body
is fully capable of building muscle even when on
a fat-loss program. You see, your body reacts to
certain nutrients and certain training styles in
very predictable ways.
By exploiting your body's natural reactions, the
right program not only maximizes the positive
fat-burning and muscle-building effects of
Growth Hormone, it also maximizes the anabolic
effects of Insulin while minimizing Insulin's
possible negative impact on fat burning.
It's a combination that has the potential to
transform your body in a remarkably short period
of time!
Let me put it this way - if I only had one
program that I could do for the rest of my life,
this program would be it.
Click here right now to learn about a
groundbreaking new program that does exactly
this!
http://hop.clickbank.net?achievefit/betteru&l=400
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