Circuit Training Program To Burn Fat And Build MuscleAn effective circuit training program to burn fat and build muscle is a great way to get into top, cardiovascular condition, as well as build and tone muscle while burning body fat.
As summer quickly approaches, the idea of putting on a bathing suit starts to become a bothersome thought. As active weight trainers, we may have put on a little too much weight over the winter and we now find ourselves with a spare tire around our waist. I don’t know about you, but I’m always asking myself the same question: What is an effective workout routine to help burn body fat and build muscle? What about a circuit training program to burn fat and build muscle? I’ve never really given much thought about circuit training, but to tell you the truth, it’s a great way to get into top cardiovascular condition, burn fat and build up muscle mass. The way circuit training is set up, it allows you to continuously exercise from one exercise to the next, while incorporating weight resistance into your program. Let’s find out a little bit more and how you can use a circuit training program to burn fat and build muscle (and use the circuit routine below). Circuit training is a very underrated and rarely used training method. A lot of people who train have never heard of it, and many of those who have don’t really understand it. The goal of circuit training is to get into better overall shape, rather than focussing solely on gaining mass, strength, or any other common goal. Circuit training will improve your strength, endurance, and cardio, while burning more calories than regular routines. Rest is kept to a minimum. The idea of minimum rest is usually associated with low weights being used, tarnishing circuit training’s reputation among bodybuilders and hard core lifters. But a proper circuit training program allows you to use any weight you please. The reduced amount of rest will cause you to increase the amount of testosterone released into your body also, which serves to help your muscles grow. How Circuit Training Works The key to circuit training is to keep your body moving at all times, wasting little to no time in the gym resting. Once you’re through with one exercise, you go straight to another one that doesn’t use the same muscle(s) as the previous exercise. This is called super-setting you’re routine and allows you to rest the muscle you just worked without wasting time resting your whole body. You’ll be working some muscles while you rest other’s, allowing you to stay active the whole time. This adds an aspect of cardio and endurance training to your strength routine. The Circuit Training Routine You are going to do 1 set of each exercise without rest. Once you’ve finished all the exercises take a short rest. That is one circuit. Start with doing 4 circuits, then work your way up to as many circuits as possible. If you can’t start with 4 circuits do as many as possible, but remember if you can do more but don’t your only cheating yourself out of results. A good goal to reach would be to be able to do 6 to 8 circuits in one session. I recommend doing this circuit twice a week, as kind of like book ends for your regular routine (ex: do on Mondays and Thursdays, while Wednesday is a regular biceps and triceps). Increase circuits by 1 each week, so you should reach the goal of 8 circuits for week 5. Once you reach 8 circuits per session, I recommend adding more repetitions per circuit rather than adding more circuits. Circuit Training Program To Burn Fat And Build Muscle: Monday - Thursday Squats - 12 reps Remember – There’s no resting in between exercises. Rest for 60 – 90 seconds and repeat the circuit. For the first two weeks, try doing 3 to 4 circuits and progress with another circuit the following week. Complete in order and then repeat 3 to 4 times. Don't forget your cardio session at the end of each weight training circuit Tuesday - Saturday Lunges 12 reps No rest between exercises and 2 minutes rest between circuits. Rest for 60-90 seconds, and repeat for a total of 4 circuits. Now remember, if your new to circuit training, 3 or 4 circuits may be a little too much for you. If you can only complete 1 or 2 circuits, that’s fine. Just remember that you will improve over time and before you know it, you’ll be up to 6 circuits per session. Exercises For The Circuit Training Program To Burn Fat And Build Muscle  Position 1) Take a barbell from a squat rack and hold it at the back of your neck with your hands on the bar. Keep you back and head straight. Your feet should be spaced at shoulder width. If you cannot squat flat footed, try placing a two by four block of wood under your heel to improve balance. 2) Grasp the bar with your hands spaced slightly wider than shoulder width apart. 3) The bar should be resting comfortably across your trapezius muscle. Execution 1) In a controlled fashion, slowly squat down until your knees are parallel to the floor. Remember not to bounce at the bottom of the movement. 2) Slowly straighten your legs and return to the start position. Keep your head level at all times. 3) Keep the movement fluent, slow, and controlled. Without rest, go the next exercise - Seated dumbbell press:  I recommend that you use a bench with back support for this exercise. Position 1) In a seated position with your feet firmly planted on the floor, grasp two dumbbells with both hands. 2) Curl the weight up to the shoulder area. Hold the dumbbells at shoulder level. Keep your back straight and your head up. 3) Make sure you rotate your palms so they are facing forward. Execution 1) In a controlled fashion, press the dumbbells simultaneously upwards to the overhead position. The dumbbells should lightly touch each other at the top position. Do not arch the back. Slowly lower the weight down and repeat the movement. 2) Keep the movement fluent, slow, and controlled. Without rest, go the next exercise - Barbell rows:  Position 1) This exercise can be done while on a block or bench. Grab a barbell with your hands placed about 24" (60cm) apart and remove the bar from the racks. 2) Place your feet at shoulder width and keep them flat on the ground. 3) Slowly bend forward at the hips keeping your back flat. 4) Slightly bend your knees and keep your head as high as possible. Remember to keep your torso parallel to the floor and keep your lower back flat and your butt thrust outward. Execution 1) In a controlled fashion, pull the bar upwards until you touch the lower part of your rib cage. 2) Lower the weight until your arms are straight. Repeat the movement without letting the bar rest on the bench. 3) Keep the movement fluent, slow, and controlled. Without rest, go the next exercise - Dead lifts:  Position 1) Standing in front of a barbell with your feet under the bar, grasp the barbell in an alternate grip (one hand under grip, one hand over grip) with your hands roughly 2 feet apart. Bend over the bar keeping your back straight, knees slightly bent, head up and thrusting your butt out. Execution 1) Without bending your arms, lift the weight from the floor until your body is completely upright. Lower the weight to the floor and repeat the movement. 2) Keep the movement fluent, slow, and controlled. Without rest, go the next exercise - Incline Sit Ups:  Position 1) Lie back on an incline board set at an angle of your choosing. Hook your feet under the pad to secure your body. Keep your knees slightly bent. You can either place your hands behind your head or crossed in front of your body. Execution 1) Slowly curl your body upwards to your knees and slowly descend back down. 2) Keep the movement fluent, slow, and controlled.  Position 1) With your feet at should width, pick up a pair of dumbbells. 2) Stand up straight with the dumbbells with your arms fully extended. Make sure your toes are pointed forward. Execution 1) Lunge the right leg forward in a stepping motion to a position where your knee joint forms a 90 degree angle (roughly 3 feet). Your thigh should be parallel with the floor and your shin perpendicular to the floor. Your back knee should almost touch the floor. 2) Using the muscles of the right leg, tighten your contraction and return to the standing position. 3) Repeat with the left leg. Without rest, go the next exercise - Bench press:  Position 1) Lie back on the bench with your feet firmly planted on the floor and back pressed firmly against the padding. 2) Take a tight grip of the barbell (overhand) with your thumbs roughly 3 feet (90cm) apart. Make sure that your grip is balanced between both sides of your body. Once your grip is set, press your shoulders down and back into the bench. This will push up your pectoral girdle and allow for a much better stimulation. 3) Lift the bar from the rack. Execution 1) Take the barbell from the rack and lock your elbows at the top position. Lower the barbell to the nipple area of the chest, slowly and under control, keeping your elbows away and outward from the trunk of your body. 2) As the weight lowers, be sure not to bounce the weight - very important - do not bounce the weight from the chest. Lightly touch the chest and push the weight back up in a controlled fashion. Beginners may find that the weight starts to fall forward or backward or that the weight is rising unevenly because one arm is stronger than the other. Don’t worry too much about this and concentrate on the movement itself. After a couple of weeks you will develop a groove and this movement will be second nature. Without rest, go the next exercise - Lat machine pull downs:  Position 1) Stand in front of a lat pull down apparatus and grasp the bar using an overhand grip at least one foot wider than your shoulders on each side. 2) Sit down with your feet firmly planted on the floor with your body straight and thighs secured underneath the thigh pads. Slightly arched your torso. Keep your body straight and rigid throughout the whole movement. 3) Hold the bar overhead with your arms at full extension. Execution 1) In a controlled fashion, pull the bar down in front of your head until you gently touch the upper chest area. Pause. Slowly bring the bar back to the starting position. until your arms are straight. 2) Keep the movement fluent, slow, and controlled. Without rest, go the next exercise - Hanging leg raise:  Position 1) Grasp the handles of the leg raise apparatus to support your body. 2) Hang your body straight down. 3) Keep your knees slightly bent throughout the entire movement. Execution 1) Raise your legs until they are just past parallel to the floor, lower and repeat. Do not swing your body. For those who are unable to perform this exercise with straight legs, try bending your knees and tucking them into the waist at each repetition. Remember to try and point your toes downward. After a few weeks, you will be able to do this exercise with straight legs. 2. Keep the movement fluent, slow, and controlled. Remember that while performing exercises proper breathing is key. Always breathe out while contracting (ex: pressing the weight off of you during a bench press) and breathe in during the eccentric portion (ex: lowering the bar to chest during a bench press). This is most likely how you are already breathing since it just comes natural to most to breathe that way, but pay attention and make sure you are breathing correctly during your lifts. "5 Facts You MUST Understand if You Are Ever Going to Lose Your Belly Fat & Get Six Pack Abs" |