Everybody wants to be lean and fit but few people know how to achieve that goal and even fewer ever do. Why is that? Well, probably because getting into top physical condition takes a lot of work and commitment. One way to expedite the fat burning process and achieve your goals much faster is to have an incredibly productive work out regime. By productive I mean that your programs allows you to achieve maximum results in minimum time. My favourite programs for fat loss and muscular development are circuit training sessions or complexes because they allow you to do the most work in the shortest amount of time while moving a load. This results is a great fat burning effect after the training session is done that can last for up to 24 hours! That is right, you can be burning extra calories as you rest and sleep!
The difference between a circuit and a complex is not that great. Generally speaking a circuit can last for up to half and hour and basically you do not put the weight down until the time runs out. You move from one exercise to the next, never resting, and really try to get to systemic fatigue (whole body) and not burn out any one area. You will often repeat the same exercises in the circuit without rest until the time has been reached. A Complex is a series of movements with the same weight but usually is done with heavier weight and only last for a couple of minutes before resting. So you pick up a barbell and do 4-6 exercises with 5-8 reps per exercise in a row never stopping until you have done one set of each exercise. After that you rest for a minute or so and repeat. Complexes are superior to circuits for those more interested in building muscle but are still very effective for fat loss. I use both circuit training and complexes but lean towards complexes most often.
The video below is a perfect example of a high quality circuit training session. In this case the trainee is using a kettlebell but you can do similar training sessions as body weight circuits, dumbbell circuits or complexes, and even heavy barbell complexes if you prefer.
Everybody wants to be lean and fit but few people know how to achieve that goal and even fewer ever do. Why is that? Well, probably because getting into top physical condition takes a lot of work and commitment. One way to expedite the fat burning process and achieve your goals much faster is to have an incredibly productive work out regime. By productive I mean that your programs allows you to achieve maximum results in minimum time. My favourite programs for fat loss and muscular development are circuit training sessions or complexes because they allow you to do the most work in the shortest amount of time while moving a load. This results is a great fat burning effect after the training session is done that can last for up to 24 hours! That is right, you can be burning extra calories as you rest and sleep!
The difference between a circuit and a complex is not that great. Generally speaking a circuit can last for up to half and hour and basically you do not put the weight down until the time runs out. You move from one exercise to the next, never resting, and really try to get to systemic fatigue (whole body) and not burn out any one area. You will often repeat the same exercises in the circuit without rest until the time has been reached. A Complex is a series of movements with the same weight but usually is done with heavier weight and only last for a couple of minutes before resting. So you pick up a barbell and do 4-6 exercises with 5-8 reps per exercise in a row never stopping until you have done one set of each exercise. After that you rest for a minute or so and repeat. Complexes are superior to circuits for those more interested in building muscle but are still very effective for fat loss. I use both circuit training and complexes but lean towards complexes most often.
The video below is a perfect example of a high quality circuit training session. In this case the trainee is using a kettlebell but you can do similar training sessions as body weight circuits, dumbbell circuits or complexes, and even heavy barbell complexes if you prefer.