Circuit training to burn fat and build muscle
A circuit training program can be effective in burning fat and building muscle, but it is an enormous way to get into the best condition, cardiovascular and to increase muscle mass at the rate we burn the anatomical fat.
As summer approaches quickly, the idea of putting on a swimsuit 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 around our waists.
I don’t know, but I keep asking myself the same question:
Does a circuit training program serve to burn fat and build muscle simultaneously?
I’ve never been a big fan of circuit training, but to tell you the truth, it’s a great way to train both cardiovascular, burn fat and also increase muscle mass. Circuit training runs in such a way that we continuously move from one exercise to the next, incorporating resistance with weights into the routine. We’ll see how a circuit training program can be used to burn fat and build muscle.
What is circuit training?
Circuit training is a very underestimated and underused training procedure. Many of the people who train have never heard of him, and many of those who know him do not understand him. The purpose of circuit training is to achieve a better figure normally, rather than just focusing on increasing mass, strength or any other common goal.
Circuit training will improve your strength, endurance and cardio, while burning more calories than usual routines. Rest between series is practically non-existent. The idea of minimum rest is generally associated with low weight, which is precisely why the reputation of circuit training among bodybuilders and powerlifters is not very popular. In circuit training there are no breaks while what we do is to alter the muscular 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 to thrive.
Circuit training works
The key to circuit training is to keep the body moving at all times, losing little or no time on breaks. When you have finished one exercise, you go straight to the next that does not use exactly the same muscle(s) as the previous exercise.
This procedure is called super-series, so it allows you to 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 stay active at all times. This adds an aspect of cardio and resistance training to the strength routine.
The Circuit Training Routine
You must carry out 1 series of each exercise without rest. When you have finished the circuit, make a brief rest (ninety to one hundred and twenty seconds). Start by making four complete circuits, then increase until you can do them. If you can’t get four at the beginning, do as many as you can, but remember that if you can get more and don’t do it you will be fooling yourself and you won’t get the best results.
A good goal would be to make six circuits in one session. I advise 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.). Add 1 circuit each week to the session, this way you will reach six circuits in three weeks. When you get to six circuits per session I advise you to add more reiterations instead of more circuits. I leave you an illustration of each exercise, however if you need an explanation do not hesitate to tell me.
Fat burning circuit and increased muscle mass:
Squats – twelve reps
Press shoulders sitting with dumbbells – twelve reps
Rowing with bar – twelve reps
Deceased weight – twelve reps
Tilted abs – twelve reps
five Minutes of intensive cardio
Remember that there is no rest between exercises. Rest for ninety to one hundred and twenty seconds at the end of the circuit and repeat it. Over the first couple of weeks try to do three to 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 training.
Lunges with dumbbells – twelve reps
Press bench – twelve reps
Frontal pull (dorsal) – twelve reps
Legs lift (knees face up) – twelve reps
five Minutes of intensive cardio
No rest between exercises and ninety to one hundred and twenty seconds 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 1 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.
Do twelve repetitions and move on to the next exercise – Press shoulders sitting with dumbbells:
I recommend using an adjustable bench to support the back. Remember, when you have finished the twelve repetitions of this exercise, go directly to the next one – Rowing with a bar:
Perform twelve repetitions and see without rest directly to this exercise – Dead Weight:
Perform twelve tilted abdominal repetitions:
Now, you can do the five minutes of cardio or you can do it at the end of the circuit. If you do this circuit 3 times, you may want to wait until the end to do the intensive cardio session for 5 minutes.
Maybe you’ll do the cardio at the beginning at the end of the circuit. However, if you want to sue yourself to the limit you can do five minutes of cardio after each circuit. It is essential to do this when you can really do the whole five minutes at a time.
Do twelve repetitions as in the photograph and then twelve with your left leg without rest and move on to the next exercise – Press Bench:
Twelve well-done repetitions of this exercise should be made, the route should be completed and we should move on to the frontal (dorsal) Jalon exercise:
At the end of the twelve repetitions go on to the next exercise, if you do not have a pull-up bar you can use the multipower bar – Leg Lift (knees face up):
As soon as you have finished with this exercise we move on 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 resistance 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 to one hundred and twenty seconds between each of them. Remember that the first objective is to make four times the circuit and reach six times depending on the physical condition. If you have never done circuit training start with 1-two times until you feel comfortable doing more. Try it out over two weeks to get started and you’ll tell me how you’re doing.
Remember that when performing exercises, proper breathing is key. To breathe properly throughout the force training you must suck in the eccentric phase and breathe out along the concentric phase. Breathe out at the rate you are doing the hardest work, and also breathe in when you are back to the starting situation. By breathing properly, it will let you do the exercise more easily. If you are new to resistance training, exaggerate your breathing a little until you get a good feeling of sucking and exhaling at the right time.