Are you still stuck on the marathon aerobics workout nonsense?
Have you ever lost 10 lbs of Fat in a Month? I'm not talking weight loss I'm talking Fat Loss( there is a difference) but you knew that already.
Let me introduce you to circuit training. Read through this whole article use the sample workout at the end and you will be on your way to losing around 2 lbs of fat a week. As long as you are also eating clean but that is another article.
Many people simply don't get what circuit training is and that it can be beneficial for anyone. The reason most people don't get it is beacause some of the so called trainers out there don't teach it correctly.
If you have fallen for the marathon treadmill workouts will burn fat fast lie don't feel bad. You, me and thousands of others have also. But we are done with that now. Right?
"What is circuit training"?
The purpose of circuit training is to keep you moving by only allowing you to take minimal breaks between exercises. If you absolutely must rest( this will be based on your conditioning level), you can take 30 seconds to walk around and then start again. Whatever you do, don't stop moving.
Circuit training is completely different than traditional weight-training programs, but can provide a much greater boost to your metabolism than plain cardio. Circuit training, works because it causes you to keep pushing your body aerobically, while still challenging you anaerobically.
The Misconception About Circuit Training
If you're like many men, you probably think that circuit training is something a woman does with really light weights. This is probably because you associate no rest periods with light weights, and if you are trying to increase your strength, you likely think you need to be lifting as much weight as possible.
However, muscle responds to the total tension produced. If you use lighter weights, but are able to get in more sets during a certain period of time, you will produce the same -- if not more -- total tension and will stimulate your muscles to grow.
Try the follow program; you'll see, it will give you a run for your money.
Circuit Training benefits
First, it allows you to work your aerobic system while simultaneously working on your strength. Since you are constantly progressing through the workout, you will keep your heart rate up, getting much more out of it than guy who mindlessly logs all those miles on the treadmill.
Second, due to fewer rest periods, you will increase the amount of testosterone you release, which serves to help your muscles grow. While it is true that if you were to perform long aerobic sessions, your testosterone level would drop and you would start to release cortisol (which causes the body to break down muscle tissue), this workout won't take that long to complete. Therefore, you won't reach the time required to start this cortisol-releasing process.
Finally, since you will move through this workout quickly, you won't have to spend long hours in the gym, and you will be able to spend your time doing the things that you never seemed to have time for when you were making the gym your second home.
Try out this sample workout and decide if you still think circuit training is for girly men
The Sample Circuit Training Workout
This circuit training workout consists of 5 different exercises to be performed a total of six times. Perform 10 reps of each exercise before moving on to the next one. Once you have completed all six exercises, start the sequence over again.
Over time, you can gradually increase your number of reps to 20 per exercise; however, this is intense, so start slowly.
1) Mountain Climbers. While in the push-up position bring your left knee up to your chest, now do the same with the right leg. You may need to practice these a little to get a rythem and feel for mountain climbers. A great bodyweight exercise.
2) Pushups. Remember to keep your hands approximately at chest level in order to target the proper muscles. You may not know this (most people don't) but to really do push-ups correctly and get the most out of them keep your elbows close to your body.
3) Squats. You don't need to use weights ( but use them if you have them); If not do prisoner squats clasp your hans behind your head and squat down below parallel.
4) Barbell, Dumbbell or Kettlebell Cleans A fantastic total body workout in one exercise. One of my personal favorites.
5) Burpees. Start in a standing position, squat down and place your hands on the floor. Kick your legs out behind you, hold for a second, then bring your legs back to your hands. Next, explode off the floor, straightening up at the waist and jumping as high as you can. Land and bring your hands to the floor once again; this is one rep.
After completing all 5 exercises rest per your conditioning level( absolute begginner 90-120 seconds you will have to judge this for yourself). Work to decrease your rest times.
a final note
Since this workout does not target all of the muscles in your body, it is still best to include a normal strength-training routine in your program. This will keep your body balanced and ensure you are still strengthening all the muscle groups.
Circuit is a great thing to include in your workout when you are feeling like you are reaching a plateau or you're just ready to try something new to kick-start your metabolism and kick your workout up a notch.
Since it is quite intense, only perform it twice a week and be sure to take at least one day off in between. To progress and keep stimulating your body, try incorporating different versions of each exercise, such as one-hand pushups or clap pushups, and turned-out squats or squat jumps.
Hopefully, by set five of this program, you will have a newfound respect for circuit training.
