A lot of people are looking for a great way to lose weight and burn fat. A great way to lose weight and burn fat quickly is a type of workout called “circuit training”.

This article will explain what circuit training is, and how it can help you to lose weight and burn fat.

What Circuit Training Is

Circuit training basically consists of mixing together strength training and cardio.

When most people workout to lose weight and burn fat, they try to do one or all of the following:

Lots and crunches and core exercisesLong periods of slow cardioAvoid strength training at all costsJust use the strength training machines and do 2-3 set sets of 15 reps, waiting for 1 minute in between each set Circuit training does not involve any of the above!

When you are using circuit training as a way to lose weight and burn fat, what you are essentially doing is taking 8-10 exercises and doing one right after the other with short rest periods in between. This is a great way to lose weight and burn fat because it keeps you moving the whole time!

With circuit training, there are no long rest periods between exercises and sets.

Here is an example of what a circuit training routine for fat loss might look like:

1. Pushups on knees

2. Seated row

3. Bodyweight squats

4. Hamstring leg curls on stability ball

5. Medicine ball rotations

6. Dumbbell squat, curl, and press

7. Abdominal crunches on a stability ball

8. Dumbbell overhead shoulder press

9. Hyperextensions

The goal of this “lose weight burn fat” circuit training workout is to use lots of multijoint movements, use core training, and work your body in different planes of motion.

For each exercise, you would go for about 10-12 reps. There is a standard belief that doing high reps is the key to losing fat. Doing high reps of 15-20 is good, but will do little to add muscle. Adding muscle mass is the key to making circuit training work. By using 10-12 reps of a weight that is heavy but not impossible, you should stimulate your muscles to get stronger.

The workout above may be used for 2-3 rotations, with rest periods of 30-45 seconds.

So why is circuit training so great for someone who is trying to lose weight and burn fat? Here are the main answers:

Raise your metabolism

Muscle mass burns fat calories and helps you to lose weight. Fat is not “converted” to muscle. In fact, muscle mass uses calories like cars use gasoline. The trick is to do the right type of workout to make this happen. When performed correctly, circuit training will do this.

Burn calories while you workout

By keeping on the move from one exercise to another, you will burn lots of calories. This will help you to lose weight and burn fat because you are using your workouts to burn calories during and after the exercise session is over.

Can be done at home or at the gym

This is great for people who need to lose weight and burn fat but have busy schedules. You can modify a lot of the exercises to be done at home with simple equipment like your own bodyweight, dumbbells, and a stability ball.

So when you are going to the gym next, don’t do same speed cardio followed by the strength machines. Try this type of workout to lose weight and burn fat effectively!

Remember that your safety comes first, so be sure to check with a doctor before beginning an exercise program.

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Have you tried lots of different approaches when trying to find the best way to lose stomach fat?

Finding the best way to lose stomach fat can be a challenge. With so much information out there, how do you know what is good and what is bad?

In this article about the best way to lose stomach fat, you are going to learn the 3 essential areas you need to have working in your favor. If you have these 3 things working for you, losing stomach fat will be all but guaranteed!

Best Way to Lose Stomach Fat: The 3 Essential Areas

1. Making good food choices.

If your daily diet is not conducive to your goals, you will not lose stomach fat! Consuming the right foods is an absolute must if you want to see amazing results.

Making good food choices is the cornerstone of losing stomach fat. You can exercise all the time and still not see results if your diet is not good. Here are some tips to follow for consuming great foods.

Avoid low glycemic “bad carbs”

These “bad carbs” are foods such as white bread, soda, junk food, fast food, potato chips, etc. They are bad because they raise your blood sugar. The higher your blood sugar, the more insulin your body will release to store it as fat.

Eat 4-6 smaller meals throughout the day of quality protein, good carbs, and healthy fats.

Instead of eating a small breakfast, small lunch, and then a huge dinner, try eating smaller meals throughout the day. This is one of the best ways to lose stomach fat because your blood sugar will not spike as high due to the fact that your meals are smaller.

Create an overall caloric defecit

Remember that if you want to lose stomach fat, you need to reduce your overall calories.

2. Strength training….for fat loss?

Most people don’t think that strength training and fat loss should be used in the same sentence. The truth is, strength training is one of the best ways to lose stomach fat!

For fat loss, you should strength train your total body 2-3 times per week. If you use a circuit training structure, you will keep moving from exercise to exercise and burn lots of calories. This helps to add lean muscle mass and raise your overall metabolism.

Remember that muscle burns calories. Fat is not “converted” to muscle. Muscle will use stored body fat for energy if you train the right way.

So, strength training is one of the best ways to lose stomach fat!

3. Enough already with the same speed cardio.

So many people go to the gym and try to lose stomach fat by going on a cardio machine for long periods of time at the same speed. This is bad for fat loss because it does not raise your metabolism and your body will adapt very quickly. Pretty soon, you will have to go for longer and harder to get the same challenge as when you started!

Instead of the same speed cardio, try interval training. It consists of alternating between high and low intensities. Try warming up, then going 2 minutes slow and 1 minute fast. Repeat the 2/1 minute interval 3-6 times, and you will have a great fat burning, metabolism boosting cardio working in less time!

So in conclusion, you can see that the best way to lose stomach fat is a combination of the 3 things described in this article. Don’t try and do lots of crunches, go on fad diets, or try to starve yourself to do it. All you need is the right combination of diet, strength training, and cardio, and you will see that this is the best way to lose stomach fat!

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As controversial as what physical training methods to use is the topic of physical training frequency.

Physical training frequency is how often you should physically train to get optimum performance improvements to reach your fitness training goals.

Let me first ask you a question…

Why do we participate in physical fitness training programs in the first place?

No, I’m not talking about all the benefits of exercise that we commonly hear or even the desire to look better.

I’m talking about what makes it necessary for us to add physical training into our daily lifestyle.

Why can’t we just do without it?

For the answer, we must look back in time…

Early men and women did not have to add physical training to their lifestyle… because daily life was so demanding that it made extra physical activity unnecessary.

Our bodies were not only made to survive in this demanding world… but flourish in it.

The world has become considerably less demanding… but our bodies don’t know that.

Human evolution is way behind the advancements of mankind.

But what does all this have to do with physical training frequency?

Simply put…

If our bodies were made to adapt and flourish to a high level of activity in a demanding environment, and the environment that we currently live in no longer provides the stimulus necessary for this adaptation and flourishing, than our physical training must make up the difference.

OK, taking this into account… what do you think our physical training frequency should be?

That’s right… our physical training frequency should be every day!

Oh, I know… Everybody has been brainwashed by the body building community and commercial fitness industry to believe that the best physical training frequency should be every other day, or 3 times a week.

Actually, depending on what type of muscle building program you are on… the recommended physical training frequency can even be less.

But remember this…

Bodybuilders are interested in increasing muscle mass… not improving over-all fitness levels to get optimal usage out of the body.

Now, I have nothing against increasing muscle size… but I do have a problem with increasing muscle size at the expense of strength, conditioning and fitness levels.

But wait a minute… If I am recommending a physical training frequency of every day, what about overtraining?

Again… if you are training to force your body to grow muscle, overtraining would be a real concern with such a high physical training frequency.

But what if your were physically training to “optimize” your strength, conditioning and fitness levels by improving 10 different physical abilities… and used different training methods, intensities and stresses in your training to do so?

That’s right… strength, conditioning and fitness improvement without the fear of overtraining.

If you want to reach your true physical potential, you must train your body in the manner in which it was made to be used.

Our bodies were designed not only to survive, but to flourish, in a cruel and harsh environment… an environment that would be physically demanding each and every day.

Do you really think body building type training and moderate, aerobic exercise 3 days a week can make up for our otherwise undemanding lives?

I’ve never heard a caveman say, “Sorry, Saber-Tooth Tiger, I can’t wrestle with you today because it is my day off. I have a strength and conditioning workout scheduled for Monday, so do you think we could wrestle then?”

If you want to meet the random challenges of sport, work and life with excellence… your physical training frequency must reflect that desire.

Coach Lomax, founder and president of the Optimum Fitness Network LLC, has gained a reputation for creating and recommending fitness resourses that get results. To see his ever growning network of fitness sites, go to optimum-fitness-network.com Optimum Fitness Network His best selling ebook, workout-without-weights.com Workout Without Weights: Bodyweight Calisthenics Workout Progression System shows you how to perform, feel and look your best without costly equipment or expensive gym memberships.

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Genetics is very important in determining exactly how to gain weight and at what rate. It plays a
major role in getting the everything out of your bodybuilding workout
routine.

On that note, I’m having a serious issue lately seeing too many
bodybuilders blaming genetics for their lack of progress.

The moment an individual starts to mention that he / she can’t seem
to build muscle no matter how intense or long they weight train instantly the
lack of having “bodybuilding” genetics is to
blame.

You got it…genetics.

Now, I don’t want you to think that I’m saying that genetics doesn’t have an impact on what
amount and kind of muscle you can build.

That’s why you have some individuals naturally stronger and / or bigger than the next person.

However, and this is a huge however, being rapid to blame a bad
set of genes as the main culprit why you aren’t
noticing the muscle gaining progress you feel you should can be turning
you into your own worst enemy.

Someone that quickly blames genetics for less than stellar results
is doing a huge disservice to themselves.

“Is it that you have bad genetics, or is that your workout
routine isn’t that effective?”

“Horrible genetics for muscle weight gain, or the fact that you are focusing too much on
getting stronger and are using incorrect
training techniques that isn’t geared more towards hypertrophy and not
pure strength gains?”

“Bad genes, or you’re wasting a ton of energy
and calories on other activities, such as sports, work, etc.?”

I think you get my point.

With the
thousands of factors and combination of things that can influence in a good or bad way your muscle building success, putting
the guilt on genetics without examining the other things is not the most intelligent thing to do.

If right out of the gate you are already telling yourself that the muscle weight gain battle is
lost because of your less than stellar genetics you you will never, ever discover the eating and weight lifting program that could be the one to
take your body beyond what you ever imagined!

How many times have you heard or read someone
that observes another weight trainer eating fast food, chinese take-out, chocolate candy bars, etc., and the very thing out
of their mouths is that “he or she can eat like that and still maintain a fit physique because of his genetics”?

Regardless of what you may read or be told, take it upon yourself to have an open mind and investigate for
yourself someone else’s muscle weight gaining techniques, regardless of how unpopular it may seem.

Maybe isn’t the fact that someone has great genetics that
allows him / her to be able to gain muscle using non-traditional / non-popular workout
techniques or nutritional plans work for them.

No, it’s not that all of these
weight trainers “have genetics that will allow that horrendous form of diet”.

It’s that they have discovered that what really has a visual
impact on their bodies is not the nutrition per se, it’s the total amount of calories
that they eat on per day.

There are many that have been able to build a lot of muscle while eating very little protein.

Maybe these weight bodybuilders and fitness buffs have come to realize that when it comes to dieting with
the goal of gaining muscular weight doesn’t come down to measuring out a specific amount of protein / carbs / or fat grams,
but that in fact the biggest bang comes from the total amount of food you consume.

Have you been following the typical you must “you should be maintaining reps per set from 8 to 12 in order to stimulate muscle mass”, yet you don’t
seem to notice any difference in your appearance?

In all honesty, is it a bad set of genes, so you should just let go of your muscle mass building goals and take up chess…or could it be
that for your specific body type a much higher amount of reps is required to properly stimulate muscular growth?

So, again, stop laying the blame on genetics for every physical downfall.

Step back, examine your training and eating techniques.

Experiment.

Uncover what works for you and only you…regardless of what the whole “he can
get away with it because he has good genetics, but you don’t and can’t”- philosophy says.

It could be utilizing a much higher rep range.

Hey, who knows, you just might come across the workout plan or diet technique that completely blows your bodybuilding goals away!

Jonathan Perez is a Certified ACE / IAFF / IAFC Firefighter Peer Fitness Trainer. He has written many articles unmasking the truth to fromskinnytomuscular.com how to gain weight without supplements or diets.

Tags: diet, muscle mass

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