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What is the Best Circuit Training For Rapid Fat Loss?
- By Todd Rossi
- Published 08/2/2009
- Wellness, Fitness and Diet
- Unrated
Todd Rossi
Todd Rossi has been studying the most effective ways to train using various interval training methods for years. He integrates them into both is personal and professional life. http://12minuterevolution.com
View all articles by Todd Rossi
Not all circuit training is created equal, so what is the best circuit training for rapid fat loss? The answer is alternation. This means that the circuit will not resemble that of traditional strength training, or even strength training circuits, where one performs a singular exercise for one muscle group in succession before moving on to another body part or a different exercise. Instead the best circuit-training plan to lower body fat percentage is to use different parts of the body in a strategic manner, alternating between large and small muscle groups, and incorporating short spurts of aerobic intensity between sets. This type of “loading” has been proven to yield results in extremely short periods of time, less than what is spent in the gym.
Keeping the body working laterally and horizontally, while challenging the cardiovascular system and toning up the muscles, requires that the workout looks a certain way. Circuit training doesn’t take a long time and is the best way to eat up calories and to get the body to shrink those unwanted fat cells in a hurry!
What does this look like in “gym-speak?” Words such as superset, tri-set, and jumping, lunging, and squatting will be key components to creating rapid fat loss within the body. A unique approach to circuit training is referred to as the 50-10 Circuit Training Method. This means that you perform 5 total body-conditioning exercises for 50 seconds each and only allow for
10 seconds of rest in-between sets. This looks something like:
1) Jumping Squats (50 seconds)
2) 10 second rest/water
3) Pull ups (50 seconds)
4) 10 second rest
5) Triceps Dips (50 seconds)
6) 10 second rest/water
7) Walking Lunges (50 seconds)
8) 10 second rest
9) Push Ups (50 seconds)
10) 10 second rest/water
Alternating each exercise to incorporate smaller muscles as well as larger ones means that every time you do this type of training it results in an extremely well balanced, efficient, and quick exercise program. If you repeat this high-energy, butt kicking circuit 3-4 times, it will equal out to 15-20 minutes of high intensity fat burning exercise. This 50-10 format has similarities to “boot camp” training and is intended to get your heart rate elevated, and your cardiovascular system running on high!
The reason that this type of circuit is the best for fat loss is in the nature of the design. When you shock your system into this type of speed interval training, your body will have to call on stored energy reserves (fat), since your body will tap itself out of ATP. Our body’s first response to this type of intense training will be to draw upon our ATP stores in order to give us a short burst of intense effort and strength. This however, can’t maintain long term energy within the body, so the body will be forced to call upon the second and third sources of energy (sugar and fat) in the body to get the workout done in the time that you are trying to accomplish it.
Keeping the body working laterally and horizontally, while challenging the cardiovascular system and toning up the muscles, requires that the workout looks a certain way. Circuit training doesn’t take a long time and is the best way to eat up calories and to get the body to shrink those unwanted fat cells in a hurry!
What does this look like in “gym-speak?” Words such as superset, tri-set, and jumping, lunging, and squatting will be key components to creating rapid fat loss within the body. A unique approach to circuit training is referred to as the 50-10 Circuit Training Method. This means that you perform 5 total body-conditioning exercises for 50 seconds each and only allow for
1) Jumping Squats (50 seconds)
2) 10 second rest/water
3) Pull ups (50 seconds)
4) 10 second rest
5) Triceps Dips (50 seconds)
6) 10 second rest/water
7) Walking Lunges (50 seconds)
8) 10 second rest
9) Push Ups (50 seconds)
10) 10 second rest/water
Alternating each exercise to incorporate smaller muscles as well as larger ones means that every time you do this type of training it results in an extremely well balanced, efficient, and quick exercise program. If you repeat this high-energy, butt kicking circuit 3-4 times, it will equal out to 15-20 minutes of high intensity fat burning exercise. This 50-10 format has similarities to “boot camp” training and is intended to get your heart rate elevated, and your cardiovascular system running on high!
The reason that this type of circuit is the best for fat loss is in the nature of the design. When you shock your system into this type of speed interval training, your body will have to call on stored energy reserves (fat), since your body will tap itself out of ATP. Our body’s first response to this type of intense training will be to draw upon our ATP stores in order to give us a short burst of intense effort and strength. This however, can’t maintain long term energy within the body, so the body will be forced to call upon the second and third sources of energy (sugar and fat) in the body to get the workout done in the time that you are trying to accomplish it.