Friday, August 16, 2013

Circuit Training is a Fat Burner!

The best way to reach your fitness goals, especially with weight loss, is to do the right things to get there.  Everybody wants to see fast results and results are a catalyst for your motivation to continue.  It is hard to commit yourself to day after day of torture in the gym and a diet that lacks substance.  When your goal is to burn fat you need to participate in the right training that is goal specific.  To burn fat you must get your body to use fat as energy when you are working out.  Circuit training allows you to perform 15 to 20 repetitions of 10 to 20 exercises in a sequence, with timed rest intervals (20-30 seconds), to force your body to burn fat for energy.  Circuit training is the most effective and efficient way to burn fat.  The more work you do in the same amount of time will also increase your aerobic and muscular endurance which is the key to fat burning.
Adapting to a circuit training program allows your body to respond to you doing a high volume of resistance training in a small amount of time with minimal rest between exercises.  To sustain this level of work the weight that is lifted should not be too heavy and the exercises must be arranged to target different muscle groups.  A lighter loud can be lifted a greater number of times which is more specific for burning fat.  Circuit training is a total body resistance training routine that forces your body to rely on mainly stored fats/ carbohydrates for energy and oxygen diffusion for energy production.  When you begin a circuit training routine your body utilizes energy stored within the muscle to do work anaerobically(without oxygen).  Once activity is continued for over 1 minute, for most people, your body needs another energy source to sustain activity and relies more on oxygen.  A load of resistance that can be lifted 5-12 times does not need to rely on energy sources outside the muscle and requires more rest in between sets.  When circuit training, the stored components used in the muscle to create energy for work become exhausted. The body begins to use oxygen to burn body fat and stored carbohydrates to sustain constant force production.  This change in energy production can also correlate with your increased heart rate and is called your fat burning zone (aerobic pathway).  When in your fat burning zone you are maintaining a sub maximal level of intensity to do work by burning mainly stored body fat for energy.  Hence the efficiency of circuit training. Most people begin to burn fat to support an activity when their heart rate is approximately 65-85% of their maximum heart rate.

Beginning a circuit training program with a gradual increase in intensity, after a few months, will have you burning fat and revealing muscle tone faster than any other program.  The key to progression and continual results is to overload your body by striving for greater challenges like adding more weight or increasing exercise complexity.  The goal of the program is to be able to do more work in the same amount of time.  Volume and intensity can go up but the duration must stay the same to increase your fat burning potential.  Amongst all that you do to achieve your fitness goals, circuit training is only an addition to your complete fitness program.  For the best results your diet must compliment the voluminous workload you will endeavor with circuit training.  It is also still important to do aerobic endurance training, at a Target Heart Rate of 65-85% of your Maximum Heart Rate, to ensure you maintain a high metabolism on your off days.  A consistent aerobic endurance program that enhances your cardiorespiratory system can compliment your circuit training program by decreasing your time to exhaustion.  You will be able to complete more exercises in your fat burning zone before you are fatigued.

It is not easy to lose weight.  It is important to consider the law of individualization when implementing yourself into a fitness program.  You should know whether it is easy for you to lose or gain weight by now.  Hard losers are encouraged to be extra strict with their fitness regimen.  You will have to work twice as hard if you are not fully committed.  Do not get discouraged.  Building a passion for fitness should be your goal.  When you are more passionate and motivated to workout, results will be the last thing on your mind.  Results are a reflection of your dedication and commitment to a cause.  The more that fitness benefits you without focusing on results more surprising results you will get. 

Tuesday, August 6, 2013

Body Shock with Plyometric Training!

The more intense exercise that you do the more valuable the results will be.  A new challenge for you is to maximize the rate at which you contract your muscles to cause a shock effect.  Your goal is to shock your muscles so that they will build back stronger to work more efficiently and burn more calories.  Plyometric training is a great way to improve power and add some intensity to your workout routine.  Plyometric training can be done with your lower body, upper body or core/ trunk.  Basically with plyometric training you are either using your bodyweight, with or without added resistance, or a weighted ball (Medicine ball) to rapidly load your muscle.  A rapid load of your muscles after falling from a jump or catching of a medicine ball forces you to generate a greater amount of force to propel your body or the ball.  The explosive force that it takes to contract your body weight causes muscle groups to work together in a higher level of synchronization.  Plyometric training not only promotes intramuscular coordination but also is a more potent form of resistance training.  Plyometric training allows you to contract the muscle in a shorter amount of time while also completing more repetitions in a shorter amount of time.  This form of training will definitely enhance power or the rate of force production as well as enhance the buffering capacity of your anaerobic metabolism.  Anaerobic metabolism is all the mechanisms in the body that support muscular development and muscular work without the presence of oxygen.
Athletes and other fitness competitors get the most acute benefits from plyometric training.  Jumping and running are both similar in body mechanics and can be categorized as plyometric because of the continual power demands.  If you have a running event in the near future or plan to play a sport that consists of a lot of explosive quick movements, plyometric training can be the best way to prepare as well as put you at a lower risk of injury.  The more you train your muscles to support your movements, explosively, the less risk you will have of an injury due to explosive movements.  You will be better prepared for any activity that involves athleticism and agility.   Plyometric training is a functional style of training your muscles.  The high rate contractions can impose the same demands on your muscles as if you were really performing in a competitive event.  The closer the relationship to the way you train and how you perform will lead to optimal performance and subconscious movements so that you can focus more on breathing and the performance goals. 
Plyometric training can be recommended to youth and seniors as long as they have the functional capacity to do so. One to two days a week is good enough to effectively enhance your strength, power, muscular hypotrophy and muscular endurance.  As you become consistent with plyometric training you will feel lighter on your feet and be more powerful in your strength training workouts.  Runners will be able to move to a higher gear late in a race while weight lifters will be able to finally increase their one repetition maximum.  Plyometric training can redefine your goals in training and help you realize that the human body is capable of doing more than you thought it could do.