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The Best Workout to Lose Fat and Build Muscle

Posted on July 09, 2011 by Dave W

One of the best methods to get in shape is to follow a circuit training program. But before you start you should first have an understanding of the two distinct forms of training you will implement into your workout program. These two different types of training are Aerobic and Anaerobic conditioning.

Aerobic exercise is defined as activities performed at a low intensity, for a extended periods of time. A good duration for an effective aerobic exercise should last anywhere between 20 to 45 minutes. Preferred methods of aerobic training are running and cycling for long distances. These are usually considered the most popular methods to burn calories and lose fat, but that doesn’t mean that they are the necessarily the best ones.

Anaerobic training is defined as activities performed where oxygen is used up more rapidly than the body is able to replenish within the working muscle. Anaerobic conditioning consists of muscles contracting at high intensities for short periods of time. Plyometrics, weight lifting, and sprinting are good examples of anaerobic workouts. Football and mixed martial arts are good examples of sports that require high levels of anaerobic conditioning.

A widely popular misconception about Aerobic exercise is that it’s the best way to lose fat and burn off calories. The best way to lose fat is by replacing it with muscle. Muscle is a natural fat burner, it speeds up your metabolism, causing you to burn calories and fat more rapidly throughout the day. Aerobic exercise can be an effective means to getting in shape, but it can restrict muscle growth. If your trying to lose fat, only doing aerobic exercise is the long way to accomplish your goal. The most effective means to lose fat and get ripped is done by implementing both anaerobic and aerobic movements into one workout regimen to achieve the maximum results you desire. This is done with Circuit Training.

Circuit training is where you perform a series of exercises in a row with no more then 30 seconds rest between each movement. Each exercise will primarily be core movements, which are better for building strength and muscle faster. Also, core exercises help you burn substantially more calories overall than isolated movements. The great thing about circuit training is that it only takes 20 to 45 minutes to finish. Causing you burn more calories in less amount of time then traditional weight lifting routines would. Which in most cases take any where to 1 to 2 hours to finish. The high intensity of circuit training will juice up your metabolism even after you have completed your workout. What this means is that your body will continue to burn calories hours after you have finished your workout. This effect does not occur in low intensity aerobic exercises and weight lifting.

There are two methods of circuit training you can choose from. One is using plyometrics combined with calisthenics (body weight resistance). Or with weight training where you would workout two opposing muscle groups at the same time.

Circuit Training with weights is the best and fastest way to burn fat and build muscle. It’s also a great way to gain strength. Many people lift weights to develop muscle tone and lose fat, but most don’t see their desired results because their approach to weight training is all wrong. Traditional lifting programs have you doing 3 to 5 sets with 5 to 12 reps for every exercise. Each set takes about 20-30 seconds to complete, after which you rest for about 2-5 minutes before doing the exercise again. This is ineffective when it comes to burning calories and losing fat, which should be one of your goals if you want muscle definition.

By using weights you can focus more on individual muscle groups, which can help you work on any specific weak spots. One great benefit to circuit training with weights is that you will only be doing it three times a week. As opposed to more traditional weight training programs where you focus on one muscle group a day and only work it once or twice a week (ex. Chest-Monday, legs-Tuesday, back-Wednesday, etc…). You will be working two different, opposing muscle groups each day. Also you will be working them more than one time a week.

Lets take Monday for example, where you would do chest, back, biceps, and triceps. Your focus will be primarily on chest and back since most push and pull movements work your biceps and triceps indirectly anyway. Your workouts will consist of six movements. Three for chest, three for back. If you haven’t lifted weights for awhile, your first three weeks you will be getting your muscles acclimated to the weights and the movements you will be doing. You will be doing three sets of each movement for 10 to 12 reps. Not particularly heavy, but enough where you should be struggling on the last rep. After three weeks you will start using more weight and do more sets and less reps to build even more muscle.

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how do I get abs or at least a flat stomach?

I currently workout 4 days a week using a combination of swimming and cycling and press ups etc. I work my abs twice a week using an ab roller, sit ups etc. most of my body is quite toned but I still have a little podgy belly.It mainly the bottom of my torso that sticks out quite a bit. How can I sort this out? regards good people

Dude, don’t be too concerned about getting a six pack. Some people have a natural ability to get a six pack (ie. they put in little effort towards their diet and excecise) other people can not get a six pack. There are many people in the world who have gained excess recognition and have no six pack.

My advice, do sit-ups galore, run and cycle and this ought to help your stomach muscells. If not, do not stress.

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