Circuit training to burn fat and build muscle
A circuit training program can be as effective as but when it comes to burning fat and building muscle, it’s a huge way to get into the best cardiovascular conditions and to increase muscle mass while burning anatomical fat.
As summer quickly approaches, the idea of wearing a bathing suit becomes an annoying thought.
For those of us who train with weights, we may have gained too much weight over the winter and now find ourselves with an unwanted layer near our waist.
I don’t know, but always and in all circumstances I ask myself the same thing:
Does a circuit training program serve to simultaneously scorch fat and build muscle?
I’ve never been a big fan of circuit training, but to tell you the truth, it’s a huge way to train both cardiovascular, burn fat and also increase muscle mass. The circuit training works in such a way that in a continuous way we pass from one exercise to another, incorporating the resistance with weights in the routine. We’ll see how a circuit training program can be used to scorch fat and build muscle.
What is circuit training?
Circuit training is a highly undervalued and underused training procedure. Many of the people who train have never heard of it, and many of those who know it do not understand it. The purpose of circuit training is to achieve a better figure usually, rather than focusing only on mass increase, force or any other common goal.
Circuit training will improve your strength, endurance and cardio, as you burn more calories than usual routines. The rest between series is practically non-existent. The idea of minimum rest is generally associated with low weight, which is precisely why the reputation for circuit training among bodybuilders and powerlifters is not very popular. In circuit training there are no breaks since what we do is alter the muscle set continuously.
So a convenient circuit training program lets you use the weight you want. The reduced amount of rest will increase the amount of testosterone released by your body, which helps your muscles thrive.
Circuit training works
The key to circuit training is to hold the body in motion at all times, wasting either little or no time on breaks. When you have finished one exercise, you go directly to the next one that does not use exactly the same muscle(s) as the previous exercise.
This procedure is called super-series, this way it lets you rest the muscle you finish working, without wasting time making the whole body rest. You will work certain muscles while others rest, allowing you to hold yourself active at all times. This adds a cardio aspect and endurance training to the strength routine.
The Circuit Training Routine
You must perform 1 series of each exercise without rest. When you have finished the circuit make a short rest (ninety-twenty-second). Start by making four complete circuits, then increase them until you can do them. If you can’t achieve four at the beginning, do what you can, but remember that if you can do more and you don’t, you are going to be deceiving yourself and you won’t achieve the best results.
A good objective would be to achieve six circuits in one session. I recommend doing this circuit a couple of times a week, between regular training days (e.g. do this routine every Monday and Thursday, while Wednesday is biceps & triceps, etc.). Incorporate 1 circuit each week into the session, so you will reach six circuits in three weeks. When you get to six circuits per session I advise you to add more repetitions instead of more circuits. I leave an illustration of each exercise, however if you need an explanation do not hesitate to tell me.
Fat burning circuit and increase of muscle mass:
Sentadillas – twelve reps
Press shoulders seated with dumbbells – twelve reps
Remo with bar – twelve reps
Dead weight – twelve reps
Abdominales inclinado – twelve reps
cinco Minutos de cardio intensivo
Remember that there is no rest between exercises. Rest ninety-twenty seconds at the end of the circuit and repeat it. Over the first couple of weeks try to do three-four times the circuit and improve the following week with one but. Fill in the exercises in this order and repeat them three to four times. Don’t forget the cardio session at the end of the strength exercises.
Dumbbell strides – twelve reps
Press bench – twelve reps
Frontal pull (dorsal) – twelve reps
Leg lifts (knees up) – twelve reps
five Minutes of intensive cardio
No rest between the exercises and ninety-twenty seconds of rest between circuits.
Fill in the exercises in this order and repeat them three to four times.
Remember, if you are new to this kind of training and three to four circuits is too much, you can fill one to two circuits, you will improve with time and in a short time you will be able to reach six to eight circuits per session.
Perform twelve repetitions and move on to the next exercise – Press shoulders seated with dumbbells:
I recommend using an adjustable bench to support your back. Remember, when you have finished the twelve reiterations of this exercise go directly to the next – Rowing with bar:
Perform twelve repetitions and see without rest directly to this exercise – Dead weight:
Perform twelve repetitions of inclined abdominals:
Now, you can do the five minutes of cardio or you can do it at the end of the circuits. If you do this circuit 3 times, you might want to wait until the end to do the five-minute intensive cardio session.
At first you might do the cardio at the end of the circuits. However, if you want to sue the limit you can do five minutes of cardio after each circuit. It is essential to try this when you can truly do the full five minutes each time.
Perform twelve reiterations as in the picture and then twelve but with the left leg without rest and move on to the next exercise – Press bench:
Twelve well-done repetitions of this exercise must be done, fill in the route and move on to the exercise – Frontal Jalon (dorsal):
At the end of the twelve repetitions move on to the next exercise, if you don’t have a dominated bar you can use the multipower bar – Leg lifts (knees up):
As soon as you have finished with this exercise we pass to the five minutes of intensive cardio or as mentioned before you can do it after each circuit or at the end of all. The essential thing is that you improve your cardiovascular endurance enough to be able to do the cardio session for five minutes after each circuit.
If you repeat the circuit it is essential to make a rest of ninety-twenty seconds between each of them. Remember that the first objective is to make the circuit four times and reach six times depending on the physical condition. If you have never done circuit training start with 1-two times until the moment you feel comfortable doing more. Try it for two weeks to start and you’ll tell me how it goes.
Remember that when doing the exercises, proper breathing is key. In order to breathe properly during force training, you must breathe in the eccentric phase and breathe out along the concentric phase. Breathe out at the time you do the hardest work, and also breathe in when you are returning to the initial situation. Doing the breathing properly will let you do the exercise more easily. If you are new to endurance training, exaggerate your breathing a little until you get a good feeling of breathing in and out at the right times.