Rapid Fat Loss Circuit Training to Build The Ultimate Dream Body

Traditionally most resistance training workouts have been performed in a straight set format. Meaning you perform a certain amount of reps per exercise or complete as many reps as possible resting anywhere from 30 seconds to five minutes based on your training goals. Repeat the set for a certain number of times based on your goals. To increase fat loss and lean muscle gain emphasize shorter rest periods. For a strength or power emphasis, longer rest periods are the proper prescription.

So, why is this not the ideal format anymore? Even though straight sets are extremely easy to comprehend for new fitness enthusiasts, they are also an exceedingly inefficient way to arrange your exercises. In most commercial gyms you’ll typically see individuals who perform three sets of 10 reps for let’s say the leg extension. They pump out 10 reps, go to the water fountain, converse with like-minded buddies, catch the newest highlights on ESPN, and then gingerly walk back to the nautilus machine to start their second set. In general, 3-5 minutes between sets in not uncommon for most people, guys in particular. At a pace of three sets of 10 on the leg extension means it would take up to approximately 15 minutes to complete only one movement pattern (a horizontal push). All together it would take at least an hour to perform four different exercises and almost 2 hours for a sound workout!

A more successful and time-efficient approach to ordering your exercises is utilizing an alternating set format. You will perform one exercise, rest for a short period of time, then perform another non-competing exercise (one not involving the same muscle group), rest for a short period of time, and so forth. When alternating sets you work different areas of your body when you would otherwise be resting with the straight set format. Plus, by working another area of your body with a non-competing exercise you allow your body to recover from the previous exercise(s). This increases your work to rest ratio or workout density. The result is improved training economy and more work accomplished in less time, the cornerstone of any fat loss program. There are several ways to perform alternating sets outlined below:

1.) Supersets: Alternate between two different non-competing exercises (e.g. upper body and lower body such as dumbbell press and squats)

2.) Trisets: Alternate between three different exercises (e.g. push, pull, and lower body such as barbell press, lat pulldowns, and deadlifts)

3.) Circuits: Alternate between four or more different exercises

Though supersets and trisets are excellent alternating set options, I believe circuit training is by the far the best option time and time again. To demonstrate why, let’s examine my favorite circuit training template using timed set intervals:

The 50-10 Five Exercise Circuit: You will alternate between 50 seconds of work and 10 seconds of rest for all five exercises in the following 5-minute circuit:

Exercise#1- Squats

Exercise#2- Dips

Exercise#3- Single-Leg Hip Extensions

Exercise#4- Pull-ups

Exercise#5- Leg Raises

Perform this circuit up to four times for a 20-minute total body fat burning workout.

Basically, in the same 15 minutes that it took to get in three sets on the leg extension you could have gotten in three sets of five different exercises for a staggering total of 15 work sets! Plus, the intensity on each exercise will be just as high as in the straight set format because in this five exercise circuit you will have full recovery with over four minutes before you return to any given exercise (just as you did with the straight set format described earlier).

To recap, the key to creating the optimal hormonal environment for fat loss is to perform each exercise with maximal intensity separated by brief rest periods in order to accumulate a high volume of total body work in the shortest amount of time. Circuit training provides for the best of both worlds and is thus simply unmatched for concurrently maximizing fat loss and lean muscle gain. Use the following template I use with my many boot camp clients for some killer, yet simple fat loss circuits:

Exercise#1- Double-Leg

Exercise#2- Push

Exercise#3- Single-Leg

Exercise#4- Pull

Exercise#5- Core


Keep checking for some more great circuit training workouts from my Dream Body Boot Camps in the weeks to come ;)

"Where Dream Bodies Come True"

Doug Parra, C.S.C.S.

http://www.dreambodybootcamps.com