Team Xcelerate Helps You Build The Ultimate Circuit Workout For Xcelerated Fat Loss

In the past, most resistance training workouts have been performed by doing certain exercises in a straight set format. Basically, you would perform a specified number of reps for a given exercise or perform as many reps as possible of the given exercise and then rest between 30 seconds and five minutes based on your training goals. Then you would repeat this set a certain number of times. So with this theory you would take shorter rest periods to achieve more fat loss and gain lean muscle. Strength or power gains would have longer rest periods.

So, what’s the problem with this format? Well, though straight sets are quite easy to understand for people new to fitness, they are also an highly inefficient way to arrange your exercises. In most commercial gyms you’ll typically see someone perform three sets of 10 reps for something like a bench press or bicep curl. You'll see them blast out a set of 10 reps, stop, grab a drink, look at the tv or themselves in the mirror and then slowly walk back to start the second set. Well, most people, especially guys, will take s 3-5 minute break in between sets. So, if they are doing 3 sets with 10 reps they'll take 15 minutes to complete that one movement pattern. Wow! You'd need at least an hour to do just 4 different movement patterns. (Starting to feel jipped yet?)


A more potent and proficient approach to organizing your exercises is utilizing the alternating set format. You will perfom an exercise, take a short rest, then perform another non-competing exercise, with another brief period of rest, and so on. Alternating sets allow you to work different areas of your body when you would normally be resting with the straight set format. Plus, your body will recover from one exercise while performing the next exercise with a different emphasis. The result is improved training economy and density: Xcelerated work accomplished in less time, the building blocks of any sound 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.) Trisets: 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

Though supersets and trisets are excellent alternating set options, I believe circuit training is the best option over and over. Let's look at my favorite circuit training template which demonstrates using timed set intervals:

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- Dips

Exercise#3- Single-Leg Hip Extensions

Exercise#4- Pull-ups

Exercise#5- Leg Raises

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

You now see, in the same 15 minutes that it took to get three sets on the bench you can get three sets of five different exercises for an amazing total of 15 work sets! Plus, the intensity which you perform each exercise will be just as high as in the straight set format because in the five exercise circuit you will get full recovery for four minutes before you return to any given exercise (just as you did with the straight set format described earlier).

The fundamental key to creating the Xcelerated hormonal environment for fat loss is to perform each exercise with maximal intensity while taking the brief 4-minute rest period. This will help you accomplish a high volume of total body work in the shortest amount of time possible. Circuit training provides the best of both worlds and is simply unmatched for simultaneously Xcelerating fat loss and lean muscle gain. Try this template we use with our FitFunCamp clients for some killer, yet simple Xcelerated fat loss circuits:

Exercise#1- Double-Leg

Exercise#2- Push

Exercise#3- Single-Leg

Exercise#4- Pull

Exercise#5- Core

We'll be sharing a workout video, showing you a circuit you can perform anywhere, in our upcoming blog post later this week.


I’ll be sharing some more great circuit training workouts from our FitFunCamps in the weeks to come ;)

Xcelerate Your Game!


Coach Brad Taliancich & Coach Phillip Glotser

http://www.teamxyg.com/


Team Xcelerate offers youth athletic development, youth fitness and adult FitFunCamps (bootcamp) in and around Destrehan, St. Charles, Luling, Hahnville, St. Rose, Boutte, Norco, New Orleans, Metairie, Kenner, Harahan and River Ridge, LA.