For decades now, most weight training routines are done in straight set format. Straight sets are when you perform a specific number of repetitions fo an exercise and then rest before repeating another set of the same exercise. For fat loss goals, the rest period is typically short at around 30 seconds. For muscle gain emphasis the rest is usually long up to as much as 5 minutes.
This training approach is simple and easy to follow but is it the best possible way to train for rapid fat loss? Absolutely not! While straight sets are extremely easy to comprehend for people new to fitness, they are also an extremely inefficient way to order your exercises. In most commercial gyms you’ll typically see ladies perform three sets of 10 reps for let’s say the leg extension machine. They crank out 10 reps, go to the water fountain, talk with their girlfriends, watch a couple of minutes of their favorite TV show, and then stroll back to the leg extension machine to start their second set. In general, most people, women in particular, tend to take about 2-3 minutes between sets. In the case of three sets of 10 on the leg extension machine it would take up to 12 minutes to complete only one movement pattern. That means you’d need almost an hour to perform four different exercises. No wonder most women think they don't have time to exercise!
A much more effective and time-efficient approach to ordering your exercises is utilizing the alternating set format. Here you’ll perform one exercise, rest for a short period of time, then perform another non-competing exercise, rest for a short period of time, and so forth. Alternating sets allow you to work different areas of your body when you would otherwise be resting with the straight set format. Plus, by working another area of your body with a non-competing exercise you allow your body to recover from the previous exercise(s). The result is getting more done in less time which is the cornerstone of any effective fat loss program. There are several ways to perform alternating sets outlined below:
1.) Supersets: Alternate between two different non-competing exercises (e.g. upper body and lower body such as push-ups and lunges)
2.) Triple Sets: Alternate between three different exercises (e.g. push, pull, and lower body such as push-ups, rows, and lunges)
3.) Circuits: Alternate between four or more different exercises
While supersets and triple sets are excellent alternating set options, I believe the ultimate fat loss workout is circuit training. Let's look at my favorite circuit training template to understand exactly why circuit training is queen of the fat loss workouts.
The 50-10 Five Exercise Circuit: You will alternate between 50 seconds of work and 10 seconds of rest for all five exercises in the following 5-minute circuit:
Exercise#1- Squats
Exercise#2- Push Ups
Exercise#3- Single-Leg Bridges
Exercise#4- Bent Over Rows
Exercise#5- Plank
Perform this circuit up to four times for a 20-minute total body fat burning workout.
Basically, in the same 15 minutes that it took to get in three sets on the leg extension machine you could have gotten in three sets of five different exercise for an astounding total of 15 sets! The intensity on each exercise will be just as high as in the straight set format because in this five exercise circuit you will have full recovery with over four minutes before you return to any given exercise (just as you did with the straight set format described earlier).
Let's recap here. The key to creating the best hormonal environment for fat loss is to perform each exercise with maximal intensity while separated by brief rest periods in order to accumulate a high volume of total body work in the shortest amount of time possible. Circuit training provides for the best of both worlds and is thus simply unmatched for simultaneously maximizing fat loss and lean muscle gain. Let me share the following template I use with my many boot camp clients for some killer, yet simple fat loss circuits:
Exercise#1- Double-Leg
Exercise#2- Push
Exercise#3- Single-Leg
Exercise#4- Pull
Exercise#5- Core
You can start to use this template today to build your own high intensity, fat loss workouts.
Stay tuned for a workout video showing you a great circuit you can perform anywhere.
I will be sharing some more great circuit training workouts from my boot camps in the weeks to come.
EMBRACE THE BURN!
Concita L Thomas
http://www.BoutiqueBootCamp.com
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