How To Build The Ultimate Circuit Training Workout For Rapid Fat Loss

In the past, the cornerstone of most resistance training workouts has been performing exercises in a straight set format. Essentially, this means you perform a certain number of reps for a certain number of sets of  a given exercise, and then you rest anywhere from 30 seconds to five minutes based on your training goals before repeating this set/rep combo again. This is actually a traditional body builder program.  There’s nothing really wrong with it, and most “regular” folks you see at the gym are doing just this type of a program.  If they’ve got 60-90 minutes to get their strength workout and their cardiovascular training in,  and they’re getting the results they want, well then, they should probably keep doing what they’re doing!  However, there is a quicker way to get a great workout in.

A much more effective and time-efficient approach to ordering your exercises is utilizing the alternating set format. Here you’ll perform one exercise, rest for a very short period of time, then perform another non-competing exercise, rest for a short period of time, and so forth. Alternating sets allow you to 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). The result is improved training economy and density: more work accomplished in less time, the cornerstone of any sound 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 push-ups and lunges). I really like this format and use it for my personal training customers in San Jose, as well as for many of my own workouts.

2.)   Trisets: Alternate between three different exercises (e.g. push, pull, and lower body such as push-ups, rows, and lunges).

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 for time-crunched recreational exercisers who want to boost their metabolism and decrease body fat . That’s one reason why we  incorporate a strength/cardio circuit into about 90% of our monthly bootcamp workouts in San Jose and Los Gatos.  They incinerate calories, as well as develop lean muscle and cardiovascular endurance.

Here’s an example of a 6 station cardio/strength circuit:

Exercise#1- Jump rope

Exercise#2- Dips

Exercise#3- High knee jog in place

Exercise#4- Pull-ups  (if you don’t have a pull up bar, you can do an inverted row at home by putting a broomstick across two chairs)

Exercise#5- Fast lateral shuffle

Exercise#6:  Push ups

Exercise at each station for 1 minute, and take a 10-15 second recovery break between each station.  At the cardio stations (1, 3, and 5) you’ll go “all out” for one minute.  At the strength stations (2,4, and 6), perform sets of 8-12 repetitions of the exercise, and then take a brief rest.  Beginners might get in 2 sets, advanced folks might get in 4 sets during the 60 second time frame (due to less rest time).

Perform this circuit up to four times for an excellent fat burning workout.

The key to creating the optimal hormonal environment for fat loss is to perform each exercise with maximal intensity while separated by brief rest periods in order to accumulate a high volume of total body work in the shortest amount of time possible. Circuit training provides for the best of both worlds and is thus simply unmatched for simultaneously maximizing fat loss and lean muscle gain.

When you’re short on time (and who isn’t these days!), nothing beats a high intensity circuit training workout.

Committed to your success,

Becky

Lose Weight in San Jose with a New Thanksgiving Fitness Tradition

So many people associate Thanksgiving Day (one of my favorite holidays, by the way) with weight gain.  It’s just ONE day, people!

Yes, a lot of us eat more than we should on Thanksgiving (this San Jose fitness professional included).  And, yes, overeating is not healthy.  But again, I say—it’s just ONE day! Let it go.  Enjoy the day. Eat some of the foods you enjoy.  Spend time with people you love.  Be thankful you have legs that get you where you want to go and a heart that is pumping blood to the muscles in your legs.

That said, I do have a challenge for you:  If you don’t do this already, begin a tradition of doing some sort of healthy activity on Thankgiving Day. Your body will thank you for it, and my guess is, you’re going to have some fun doing it!

When I was a kid, my family  and I spent many of our Thanksgiving celebrations with another family  in Palo Alto. Although dinner at our friends’ home was a formal affair, we’d arrive at their home early in the afternoon in our jeans and tennies and head out to the hills around Stanford University for a  walk in the hills. The air was usually chilly and brisk, and we’d have tons of fun running around and laughing. I always enjoyed that part of the day.

Fast forward to today, and my husband, kids and I have created our own traditions.  I now cook the Thanksgiving meal, but I plan my cooking  chores so that I have time to go to the gym or do a quick interval workout at a local track with my dog.  The rest of my family heads out to Willow Glen High School for the annual family “Turkey Bowl”.  Organized by a brother-in-law, this is a traditional (almost) touch foot ball game with about 20 friends and family members ranging in age from about 8 to 50. I usually head over to the game after my workout to get a few pictures.  It’s a fun time and so far, nobody has ended up in the ER (a few of the more “seasoned” athletes have ended up on ice for a few days, though).

Here’s the point:  Yes, Thanksgiving is all about the food. But, how about organizing some sort of traditional activity that your whole family can do? We have some great venues her in San Jose for  outdoor leisure activities whether you’re a recovering couch potato or a seasoned athlete.  Those who don’t want to move too vigorously might enjoy  a walk around Discovery Meadow or Christmas in the Park.  Athletic types could play a few games of tennis at Willow Street Park.  The competitive types could run or walk the Applied Materials Silicon Valley Turkey Trot on Thanksgiving morning.

We all have choices in how we spend our time.  I believe that Thanksgiving is all about good food, friends and family.  There’s absolutely no reason that some physical activity can’t be part of the equation—even if you’re the cook, like me.

Do you have a Thanksgiving family tradition that involves a healthy activity?  Share it here in the comments section!

My best to you and yours this Thanksgiving.

Becky