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Traditional Exercise vs. Circuit Training
Most resistance training routines are developed using the “straight set” principle. Using the straight set principle, you perform one exercise at a time for a specific number of sets and reps before moving to the next exercise. You will usually rest for a predetermined amount of time between each set. Shorter rest periods are used to build lean muscle and burn fat. Longer rest periods are used to develop maximum strength and power.

Exercise routines using the straight set principle are beneficial if you are a beginner because they allow you to perform one exercise at a time in a repetitive fashion. This gives you a chance to completely concentrate on the form and technique of one exercise before moving on to the next.

For example, if your workout consists of 3 sets of 10 reps on the leg press, you would perform your first set of leg press for 10 reps and rest for 45 seconds; then you will perform your second set of leg press for 10 reps and rest for 45 seconds; then you will perform your last set of leg press and move to your next exercise. Each exercise would be performed in this fashion until your workout is complete.

This format is great for learning form and technique, but it is extremely inefficient for getting maximum fat loss results in the minimum amount of time possible.

If you’ve been to a traditional gym in the past, you’ve probably seen the following scenario:
Joe decides to perform 3 sets of 10 reps on the leg press. He completes his first set of 10 reps on the leg press talks with his buddies, gets a drink of water, and casually sits down to perform his second set of leg press. Joe will go through this same ritual before completing his third set.

Done in this fashion, most people wait about 3 – 5 minutes between each set. This means that 3 sets of 10 reps of an exercise can take as long as 15 minutes to complete. At this rate, it could take you 1 hour to complete four exercises! This is not very efficient use of your time.

Circuit Training For Rapid Fat Loss
The circuit training format is a much more effective and efficient format of resistance training.
Utilizing this format, you will perform one exercise, rest for a very short time, and then perform a different non-competing exercise. When you have completed that exercise, rest for a short period of time and perform the next non-competing exercise. You will continue in this fashion until all of the exercises are completed. This is considered a full circuit.

Alternating sets in a continuous “circuit” allows you to work different parts of your body when you would usually be resting using the straight set method. This method allows for maximum fat loss results with minimum use of your time.

Circuit Training in Action:
The following is an example of one of my favorite circuit routine formats:
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 Hip Extensions

Exercise#4- Dumbbell Rows (Heavy Pants)

Exercise#5- Mountain climbers

Perform this circuit up to four times for a 20-minute total body fat burning workout.

In the same 15 minutes that it takes to perform 3 sets of bench press in the big box gyms you can perform 3 circuits of 5 different exercises for a whopping total of 15 work sets! And, the intensity of each exercise is just as high as in the straight set format because in this 5 phase circuit you will have a full four minutes of recovery before you return to any given exercise- just as you did with the straight set format that was previously described.

The key to creating the optimal environment for rapid fat loss is to perform each exercise with maximal intensity while separated by brief periods of rest 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 unmatched for simultaneously maximizing fat loss and lean muscle gain. Use the following template I use with my many BodySculpting clients for some simple, yet highly effective rapid fat loss circuits:

Exercise#1- Double-Leg

Exercise#2- Push

Exercise#3- Single-Leg

Exercise#4- Pull

Exercise#5- Core

I’ll be sharing some more great BodySculpting workouts in the weeks to come

Committed to your success,

Alexander Morentin
Author/Success Coach
My Fit Life

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The Absolute Importance of Resting As Hard As You Work

Sleep. It’s something we all like to do. We spend about 1/3 of our lives sleeping. But did you know its vitally important if you want to see optimal results from your workouts?…

Your muscles don’t get firmer, stronger, or more efficient while you’re working out. The workout is just a stimulus for your body to respond to. The actual increases in tone, strength, and efficiency take place while you’re at rest.

If you don’t allow your body to rest, it can’t properly recover from the workouts you subject it to. That means you won’t see the results you’re after as rapidly. So, if you want results as fast as possible, make sure you get plenty of rest and at least 7-9 hours of sleep each night.

The more sleep and rest you get, the faster your body can recover from the damage caused to your muscles during exercise…

…and the faster you’ll achieve the results you’re after.

I know these are hectic times and women’s lives are busier than ever. Children, work, and other family obligations can cut into sleep time. Just remember to take time out for yourself and get as much sleep as “womanly” possible.

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The Importance of Staying Hydrated During Your Workouts

Once you’ve fueled your body for a super effective workout, the next thing you should focus on is staying properly hydrated. Your body is made up of over 80% water, so it stands to reason that water is of extremely high importance when it comes to accomplishing your fitness and/or weight loss goals.

Water plays several key roles during exercise. Any time you burn stored bodyfat for fuel, waste by-products are made and introduced into your blood stream. By simply drinking a bottle of water during your workout sessions, you can do a lot to flush out and remove those waste by-products.

Water is also very important for muscular contractions. Without the right water balance, your muscles can’t contract as hard as they normally could, leading to lackluster performance and a decrease in the effectiveness of your workouts.

A drop in body water volume of a mere 1% can cause a reduction in performance of over 10%. That means you’ll have to exert yourself much harder during your workouts to achieve the same results you’d get if you just drank some water!

And last, but certainly not least, water can really help you to reduce the soreness you feel after an intense bout of exercise.

Muscular contractions (like those you experience during exercise) cause the release of a chemical called hydroxyproline from the connective tissues and muscle cells. This chemical is very irritating to the nerve endings and is the direct cause of delayed onset muscle soreness (the soreness you feel the day or two after you workout). Your body will naturally bind this chemical and remove it, but drinking plenty of water, both during and after exercise, will speed up that process dramatically.

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I’ve got some really exciting news.

I’ve been asked to be a contributing author to Naturally Savvy.

Naturally Savvy is your online guide to natural and organic living.
It is full of informative articles and various resources related to sustainable and green living.

Click here to view my first article.

Click here to view my Naturally Savvy bio.

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Are you getting closer to achieving your goals?

Most of the people who read this blog have similar goals:
* Lose Weight
* Firm & tone
* Have More Energy
* Reduce Pain & Inflammation
* Fit Into Those Someday Clothes In The Closet
* etc., etc.

Question: How do we achieve these goals?
Answer: Eat right and exercise.

Duh!! Everybody knows this, Al.
Why don’t you tell me something new?

Well, the truth is, you don’t need something new.
All you need is…
1) A strong enough reason why.
2) The right (safe & effective) information.
3) A shift in the way you are currently doing things.

The first one is up to you.
Do you have a strong enough reason why you want to make a change in the way you
look and feel?

If so, I can help with the other 2.

As the saying goes:
“In order for there to be change, there has to be change.”

Tip for the Day:
Here is the easiest way for you to make a change in the way you are eating.
Whenever you are:
* Ordering food at a restaurant.
* Grocery shopping.
* Preparing a meal or snack.

Ask yourself this one question:
Is this meal/snack going to get me closer to achieving my goals or farther away from my goals?

If it will get you closer to your goals. Buy it and eat it.
If it takes you farther from your goals. Don’t eat it.

That’s it. It doesn’t get more simple than that!

Committed to your success,

Alexander Morentin C.E.S.
Author/Success Coach
Better Living With Whole Foods

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