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. 

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