Weight Lifting/Circuit Training

By Shawn Kocab

Circuit Training with weights is the best and fastest way to burn fat and build muscle. It's also a great way to gain strength. Many people lift weights to develop muscle tone and lose fat, but most don’t see their desired results because their approach to weight training is all wrong. Traditional lifting programs have you doing 3 to 5 sets with 5 to 12 reps for every exercise. Each set takes about 20-30 seconds to complete, after which you rest for about 2-5 minutes before doing the exercise again. This is ineffective when it comes to burning calories and losing fat, which should be one of your goals if you want muscle definition.

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By using weights you can focus more on individual muscle groups, which can help you work on any specific weak spots. One great benefit to circuit training with weights is that you will only be doing it three times a week. As opposed to more traditional weight training programs where you focus on one muscle group a day and only work it once or twice a week (ex. Chest-Monday, legs-Tuesday, back-Wednesday, etc…). You will be working two different, opposing muscle groups each day. Also you will be working them more than one time a week.

Lets take Monday for example, where you would do chest, back, biceps, and triceps. Your focus will be primarily on chest and back since most push and pull movements work your biceps and triceps indirectly anyway. Your workouts will consist of six movements. Three for chest, three for back. If you haven’t lifted weights for awhile, your first three weeks you will be getting your muscles acclimated to the weights and the movements you will be doing. You will be doing three sets of each movement for 10 to 12 reps. Not particularly heavy, but enough where you should be struggling on the last rep. After three weeks you will start using more weight and do more sets and less reps to build even more muscle.

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Continue toWeight lifting for developing Muscle Tone

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