Circuit Training: The Ultimate Workout to Lose Fat and Build Muscle

Aerobic vs. Anaerobic

By Shawn Kocab

Before deciding which is the best way to do Circuit Training. You should first have an understanding of the two distinct forms of training you will implement into your workout program that will help you build your ideal body. These two methods of training are Aerobic and Anaerobic conditioning.

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Aerobic-exercise is classified as low intensity activities, performed for extended periods of time.A good aerobic exercise duration is between 20 to 45 minutes. Both running and cycling long distances are good preferred methods of aerobic exercises. While these may be the most popular methods of exercising to lose fat, they are not necessarily the best ones.

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Anaerobic-training means to conduct an activity where oxygen is used up more quickly than the body is able to replenish inside the working muscle. Anaerobic exercises require muscles to contract at high intensities for short periods. Good examples of anaerobic exercises are, weight lifting, sprinting, and plyometrics. Both football and boxing are good examples of sports that execute good anaerobic conditioning.

 A widely popular misconception about Aerobic exercise is that it's the best way to lose fat. The best way to lose fat is replacing it with muscle. Muscle is a natural fat burner, it speeds up your metabolism, causing you to burn calories and fat more rapidly.

While aerobic exercise is great for losing weight, it can restrict muscle growth. Long durations of aerobic exercises done without some sort of explosive anaerobic exercises, deteriorates muscle growth, hence counteracting what you are trying to accomplish, which is to get rid of fat fast. Doing just aerobic training is the long way to lose fat. To reach your goal, we will implement both anaerobic and aerobic movements into one workout regimen to achieve the maximum results you desire. This is done with Circuit Training.

Circuit Training

Circuit training consist of 5-8 exercises completed one right after another with little to no rest in between them. Mainly consisting of core movements which work most of your body, causing you to burn more calories, develop functional strength, and build muscle faster.

A great benefit to circuit training is that, opposed to traditional weight training routines, that take any where from one to two hours to finish. Circuit training takes 20 to 45 minutes to finish and burns more calories in less amount of time.

The high intensity of circuit training will juice up your metabolism even after you have completed your workout. What this means, is that your body will continue to burn calories hours after you have finished your workout. This effect is nearly nonexistent in low intensity weight lifting, cardio or aerobic workouts.

There are two different methods of circuit training you can perform. Either with calisthenics (body weight exercises), combined with plyometrics, or with weight lifting by working two opposing muscle groups at once.

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