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Learn the Insider Secrets on How to Build the 'optimal' Rapid Fat Loss Workout
In the past, the cornerstone of most resistance training workouts has been performing exercises in a straight set format. Essentially, this means you perform a certain number of reps for a given exercise or you perform as many reps as possible for a given exercise and then you rest anywhere from 30 seconds to five minutes based on your training goals before repeating this set a certain number of times based on your goals. For more of a fat loss and lean muscle gain emphasis shorter rest periods are ideal. For more of a strength or power emphasis, longer rest periods are prescribed.
So, what's the problem with this format?
To be completely blunt, straight sets are an extremely inefficient way to order your exercises. In most commercial gyms you'll typically see someone perform three sets of 10 reps for let's say the bench press, or better yet a chest press machine (boy do I hate exercise machines - more on that later). They pump out 10 reps, go to the water fountain, talk with some buddies, watch a couple of highlights on ESPN, and then gingerly walk back to the bench area (or machine area) to hit up their second set. In general, most people, guys in particular, tend to take about 3-5 minutes between sets. In the case of three sets of 10 on the bench that means it would take up to 15 minutes to complete only one movement pattern (a horizontal push). That means you'd need at a minimum of an hour to perform no more than four measly exercises! No wonder body builders spend hours in the gym.
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 improved training economy and density: more work accomplished in less time, the cornerstone of any sound fat loss program. In addition we can now factor in some important corrective exercises like stretching tight muscles, working on mobility, or even doing some cardio based exercises too.
Here's a quick example of what I'm talking about
Exercise#1- Squats
Exercise#2- Push up
Exercise#3- Step up
Exercise#4- Inverted row
Exercise#5- Lo - Ab heel taps
Perform this circuit up to five times or as many sets as you can handle in a 30 minute total body fat burning workout.
Basically, instead of getting just three sets on the bench in 15 minutes, you could have gotten in three, four (maybe more) sets of five different exercises. Plus, 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 before you return to any given exercise (just as you did with the straight set format described earlier).
To recap, the key to creating the optimal 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. Use 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
There you have. A more time efficient and more fat loss generating workout. Try it out you will love it.
JZ
About the Author
Jason Zaretzky is a nationally renowned fitness boot camp instructor and real world fat loss expert. For a FREE 1-week trial to his Rockland County boot camp to experience the best personal training in the Rockland County area please visit http://www.rocklandcountybootcamps.com .
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Pilates Weight Loss Workout For Dummies $6.99 Pilates Weight Loss Workout For Dummies |
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Gym Ball Inch Loss Workout $13.99 Gym Ball Inch Loss Workout |
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Pump Up Your Workout (52 Brilliant Ideas) $5.99 52 fresh ways to gain without pain. When that initial surge of motivation has passed and the gym routine has become, well, routine, finding a way to banish exercise boredom is essential. Whether weight loss, toning, or increased stamina is the goal, Pump Up Your Workout will help readers defeat treadmill tedium and beat the bulge. |
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Inch Loss Combat Workout - Suzanne Cox $13.99 Inch Loss Combat Workout - Suzanne Cox |
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Pump It Up! - The Ultimate Dance Workout $16.99 Pump It Up! - The Ultimate Dance Workout |
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Extreme Makeover Fitness Weight Loss Workout for Beginners $14.4 Rated: NRSynopsis: A weight loss workout done by Extreme makeover, a reality television program. |
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Loss Mitigation Workout Book $29.24 No Synopsis Available |
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Extreme Makeover: Weight Loss Edition - The Workout - $12.99 Personal trainerChris Powell made a name for himself as the workout instructor on the reality series Extreme Makeover: Weight Loss Edition, and in this release, he walks viewers through the very workout shown to be so effective with participants on the show, with three incremental levels of intensity. ~ Cammila Albertson, Rovi |
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Pump It Up! Beach Body: The Ultimate Summer Workout $16.99 Pump It Up! Beach Body: The Ultimate Summer Workout |
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Extreme Makeover Fitness: Weight Loss Workout for Beginners - $14.99 The team from the popular television series Extreme Makeover present this exercise video which offers a number of workout options for people eager to lose weight. Extreme Makeover Fitness: Weight Loss Workout for Beginners features three different workout routines from trainer Robert Reame -- a high-impact "Weekly Workout," a shorter "Time Crunch Workout" for those who have trouble fitting exercise into their schedule, and a "Customizable Workout" which can be modified to focus on specific trouble spots. This title also offers fashion, cooking, and lifestyle advice for people new to a fitness regimen featuring noted stylist Jeanne Yang. ~ Mark Deming, Rovi |
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ASN Ignite Pre-Workout 45 ser $49.99 ASN Ignite Pre-Workout 45 ser Ignite Pre Workout Insanity Intense Energy Rush Mental Clarity Stronger than Most Weight Loss Products Ignite is a highly concentrated energy formula specifically designed to increase and sustain energy. IGNITE also improves focus, increases concentration and stimulates metabolism. with 14 active ingredients, IGNITE is the ultimate energy booster. Intense Preworkout Supplement Increase Focus and Intensity Increase Workout Strength and Muscle Pump |
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Gym Ball - Inch Loss Workout (DVD) $12.43 Fancy a challanging but fun way to firm up your body. The look no further than Gymball. You will never get bored of this fresh and innovative stylr of working out. Lucy Knight , (a qualifed fitness perfossional) will take you through a whole body workout designed to not only tone your whole body, but to improve core stability,Balance, co-ordination, overall fitness ans set the condition for inch loss. Not only will you see great results, but you will have laods of fun achieving them! Through interqctive and balancing exercises with the Gymball, the subtle movements required enhance the firming and toning of key muscles. With regualr use you will notice the difference! |
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The Biggest Loser - The Workout - Weight Loss Yoga,Vol.6 DVD New $10.99 The Biggest Loser - The Workout - Weight Loss Yoga,Vol.6 DVD New Format: DVD Runtime: 55 Year: 2008 Studio: Alliance |
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Extreme Makeover Weight Loss Edition: The Workout DVD New $10.99 Extreme Makeover Weight Loss Edition: The Workout DVD New Format: DVD Runtime: 65 Year: 2011 Studio: Maple Director: NA |
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SWAT Workout Extreme Weight Loss And Fat Burning $9.38 Rated: NASynopsis: Burn 9 times more fat lose 2 times more weight increase your metabolism and workout at your own pace. Created by 5 Time World Champion Tom Stroup the Extreme Weight Lose and Fat Burning Workout is your own personal workout. You adjust the intensity based on your fitness level. Whether you already workout or you are just starting your exercise program Tom s workout will get you in the BEST SHAPE OF YOUR LIFE and keep you there. Tom s fitness clients include business men and women stay home mom s students office workers and people from all walks of life who want to burn fat get in shape and increase their metabolism. This workout is approved by the Aerobic Fitness association of America. Tom Stroup is a real SWAT Commander and has over 20 years of training experience. He has taken his proven fitness techniques and created a fun effective workout that will leave you feeling more energized and ready to take on life s challenges. Start today and make the rest of your life the best of your life. |
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Subliminal Workout & Exercise Motivation $6.69 This subliminal hypnosis program is the key to workout motivation and weight-loss success.... |
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S.W.A.T. Workout: Extreme Weight Loss and Fat Burning - $12.99 This exercise program, created by SWAT commander Tom Stroup, features an aerobic workout that can be modulated to help anyone regardless of fitness level. This program will burn fat and help anyone drop pounds. ~ Perry Seibert, Rovi |
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Biggest Loser: The Workout - Weight Loss Yoga (DVD) $13.24 From the hit reality competition series on NBC, trainer Bob and his top finalists guide viewers through a life-transforming yoga experience in three levels. Every two weeks, students will graduate to the next workout level until they achieve transcendent results. |
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Playground Pump: The Workout $14 No Synopsis Available |
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Pilates Weight Loss Workout For Dummies (DVD) $5.93 The makers of the 'Dummy' instructional books and videos have struck again, this time with a beginner's guide to Pilates. The gist of the Pilates workout is to engage what is known as the powerhouse (the stomach and other core muscles of the body) to gain strength and, in the process, shed extra pounds. A specific method of breathing (through the nose only) is also employed during key moments of the movements. The method of building strength that was first developed by German athlete Joseph Pilates has become a close second to yoga in popularity. Pilates originally invented spring tension machines that use straps for the feet and supports for the back. This 'Pilates For Dummies' program provides mat work, or moves that can be executed on the floor. This makes for an easy, at-home introduction to an exercise regime that is said to create the long, lean dancer's body. Running Time: 85 min |
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Workout $6 Workout |
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Swat Workout $18.77 Rated: NASynopsis: Tom Stroup, aka "Commander Tom" is a real S.W.A.T. Commander and has over 23 years of training experience. He is also the host of NBC s hit show, School Pride. S.W.A.T. Workout Collection consist of Commander Tom s best selling DVDs including Extreme Weight Loss, Ultimate Body Definition and Rapid Tone & Firm. |
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Loss $10.49 Loss |
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The Biggest Loser: The Workout - Cardio Max Weight-Loss - Widescreen Dolby $12.99 Bob Harper leads viewers through this intense workout, surrounded by various members of the Biggest Loser cast who used Harper's own moves to lose dramatic amounts of weight right before audiences' eyes. Combining cardio with strength training, the program promises results that include not just weight loss, but increased strength and vitality. ~ Cammila Albertson, Rovi |
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The Biggest Loser: The Workout - Weight Loss Yoga - Fullscreen $12.99 NBCs hit television show The Biggest Loser offers its contestants a grueling physical fitness experience incorporating a variety of different methods of burning fat, building muscle, and loosing weight. TBL's trainer Bob Harper is known for his expertise in yoga, and offers a 3 level, 6 week course of yoga exercises to progressively challenge the body and raise metabolism. ~ Tracie Cooper, Rovi |
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Extreme Makeover: Weight Loss Edition - The Workout (DVD) $15.78 Description not available. |
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Fast Twitch Power Workout Drink by Cytosport $54.95 Power Through Tough Workouts For Faster Gains And Higher Performance! CytoSport Fast Twitch is a power workout drink designed to give users explosive strength performance and fuel fast twitch (type II) fibers. It helps to amplify nitric oxide levels for total body pumps, and to lower cortisol to help you protect lean muscle mass. Fast Twitch also has an endo-thermogenic effect which maximizes fat burning after your tough workouts. Awesome muscular explosiveness and size, formerly reserved for the genetically gifted, is the goal of Fast Twitch. Fast Twitch is the first formula specifically designed to fuel fast twitch (type II) muscle fibers for greater muscular power and gains. Fast Twitch helps increase post workout intensity, while enhancing muscular repair. The harder the workout, the more Fast Twitch can help. With Fast Twitch , you may run out of gym time before you run out muscle energy. Fueling type II fibers increases explosive power and speed. This translates into more sets, reps and weight lifted. Plus, type II fibers have greater potential for overall muscle hypertrophy (growth). Fast Twitch enables muscles to produce more power, resulting in greater heat output. This heat production is endo-thermogenic. Increased body heat, plus enhanced oxygen consumption after hard workouts, boosts metabolism. This after-burn (from more intense workouts) burns more body fat than less intense workouts. Cortisol, the body's primary stress hormone, naturally rises after workouts. But excessive cortisol can destroy muscle and promote body fat. Fast Twitch uses patented SerinAid, proven to lower cortisol. Blunting cortisol promotes lean muscle gains, and belly fat loss. Creatine GCC, first used in Muscle Milk, helps support the body's own creatine production. New Kre-Alkalyn further advances creatine technology. Together, they need no loading, and are pH balanced to deliver massive creatine results. Fast Twitch promotes internal S-adenosylmethionine (SAMe) production, highly regarded for enhancing mood and joint support. SAMe, with other nutrients, help "get your mind right" for monster workouts. Nitric oxide amplifiers pump you up, and speed nutrients to hungry muscles. |
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The Firm: Pump, Jump 'n Jab - $12.99 This workout combines the cardio benefits of kickboxing with an all over toning and body sculpting program designed to break weight loss plateaus and jumpstart lazy metabolisms. Also included is a 5-minute bonus workout incorporating each muscle group. ~ Tracie Cooper, Rovi |
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Bob Harper: Ultimate Cardio Body - Extreme Weight Loss Workout (DVD) $16.94 Fitness expert Bob Harper leads this high-intensity exercise program, utilizing plane-changing movements that demand work from the entire core muscle system of the body, maximizing calorie burn and weight loss, while increasing stamina, strength, cardiovascular health, and metabolic rate. |
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LumexAir, Low Air Loss Mattress and Pump System $2553.8 Low Air Loss Mattress and Pump System The LumexAir effectively redistributes patient weight and relieves pressure. Ideal for situations where maceration and heat build-up are an issue, the LumexAir is suitable for the prevention and treatment of all stages of pressure ulcers. 350 lb. maximum weight capacity. Designed to meet the requirements of HCPCS code: E0277. 2 year limited warranty on control unit. 1 year limited warranty on mattress. Mattress: Mattress contains three deep cell floatation pressure zones to provide greater support as needed in the thigh and buttock region. The 2" foam base is designed to provide additional support and safety to the patient. The simple, modular design makes replacement of individual cells and components quick and easy. Top cover is made of fluid-proof, vapor permeable, low shear nylon with an intermediate fleece cover to enhance evaporation and minimize skin maceration. Dimensions: 80" x 35" x 10". Control Unit: The nearly silent controller offers dial-controlled soft/firm variable operation. Battery operated alarm sounds to notify caregiver of power loss. Rapid mattress inflation can be easily achieved by allowing mattress to inflate on maximum setting. CPR deflation is accomplished by simply disconnecting air lines from pump to release air. |
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Amy Bento: All Pump Extreme Workout - $14.99 Fitness expert Amy Bento hosts this 120 minute workout program that focuses on the core philosophy of building muscle mass, enabling the body to burn more fat. The program works all major muscle groups in a specially designed set of sequences and repetitions, for optimal and sustainable results. ~ Cammila Albertson, Rovi |