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One of the most effective ways
to induce fat loss with exercise is to perform what I call a "Mixed
Interval Circuit " - a term that is coined for a workout that combines
BOTH resistance and cardio training in a single routine.
With this form of circuit
training, you are not only harnessing the
muscle-toning and metabolism-boosting power of intense
resistance training, you are also incorporating the
great
calorie-burning effects of cardiovascular training.
In order perform Mixed
Interval Circuit Training, you will need access to both weight
equipment and cardio equipment, preferably located in fairly
close proximity to each other.
In this combined form of
circuit training,
you will be going back and
forth between your weight training exercises and cardio
exercise with no rest for the duration of the workout.
Before you get started, it is
important that you do have a plan of the type of resistance
exercises that you'll be doing, as well as your selected
choice of cardio activity for the day.
The sample below will give
you some ideas how to go about it :
Example 1 :
- Resistance Exercise 1 :
Machine Bench Press X 1 Set
- Cardio Exercise :
Treadmill X 3 Min
- Resistance Exercise 2 :
Machine Lat Pulldown X 1 Set
- Cardio Exercise :
Treadmill X 3 Min
- Resistance Exercise 3 :
Seated Leg Press X 1 Set
- Cardio Exercise :
Treadmill X 3 Min
Example 2 :
- Resistance Exercise 1 :
Dumbbell Curls X 1 Set
- Cardio Exercise :
Step-Ups X 1 Min
- Resistance Exercise 2 :
Bench Dips X 1 Set
- Cardio Exercise :
Step-Ups X 1 Min
- Resistance Exercise 3 :
Seated Leg Extension X 1 Set
- Cardio Exercise :
Step-Ups X 1 Min
- Resistance Exercise 4 :
Standing Leg Curls X 1 Set
- Cardio Exercise :
Step-Ups X 1 Min
There are countless
variations and modifications to the above. So feel free to
experiment with different combinations, variables and
resistance-cardio ratios. If in doubt, do consult a
Certified Personal Trainer to help you to program an
appropriate routine for your needs.
About The Author:
Rick Wong is a
Singapore-based Fitness Coach, Exercise Professional and Personal Consultant. Besides providing professional fitness
services to discerning clients, Rick is also involved in mentoring many
up-and-coming Fitness Professionals in starting-up their own fitness
businesses and in formulating successful marketing strategies. Rick can be
contacted at http://www.body-by-rick.com |
