Fat Loss

         Excerpt #1 - Fat Loss Circuit Training   Http://hop.clickbank.net/?myguymygir/betteru&1=1174

This program challenging but very effective! It's very simple
once you get the hang of it but it's one of the most demanding
styles of training you can do.

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For a sample workout to follow, taken directly from the book,
please click on the following link:

http://www.fitstep.com/metabolic-surge/course/day1.htm

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If you're familiar with normal circuit training (with timed
light-weight intervals), please put aside any notions you
might have of how this program works.  You will not only be
harnessing the muscle-building and metabolism-stimulating
power of intense, full-set weight training (NOT the typical
light-weight, timed intervals of normal circuit training),
you will also be incorporating the great calorie-burning
effects of cardiovascular training as well. 

The proper combination of the two into one workout is, quite
simply, phenomenal for fat burning.

In order to use Fat Loss Circuit Training, you will need access
to both weight equipment, cardio equipment and/or benches
or stairs, preferably located in fairly close proximity to
each other.

This type of training is harder to do in a crowded gym as it
will involve you moving back and forth quickly between
different pieces of equipment. If someone is waiting to use
your cardio machine the moment you step off, it will defeat
the purpose of the workout. This technique is best used in a
fairly uncrowded gym where you have more freedom to use
equipment or, better yet, in a home gym with weights and
cardio equipment and no one waiting for anything!

If you do work out in a crowded gym, I will tell you exactly
how to get around it. If you still can't find a way to execute
this style, follow the alternate instructions listed in the
Program.


How It Works:

- Essentially, this is combined circuit/interval training.

- You will be going back and forth between your weight
   training exercises and one cardio exercise for the
   duration of the workout.

- Your rest period for weights will be your cardio and your
   rest period for cardio will be your weights.

- You will be doing some sort of activity for your entire
   workout without any break!

This combination is very effective for a number of reasons:

- It forces your body to burn calories continuously during
   the workout.

- It utilizes resistance training and cardio training so you
   get all the benefits of both in one workout.

- By forcing your body to work like this, you dramatically
   increase your metabolism leading to increased fat burning
   long after the workout (more so than either weights or
   cardio alone).

- It saves time - you get both your weights and cardio in
   the same amount of time as your regular workout.

- You will still be able to use heavy weights in your weight
   training, helping to preserve muscle mass.


How To Do It:

Step 1 - Set Up

For the most efficient workout possible, have most or all of
your exercises pre-set and ready to go. The less time you
spend on preparation during your workout itself, the more
effective that workout will be, especially since you want to
be basically keeping continually active throughout the entire
workout. You can use any type of cardio that is convenient
and enjoyable to you, be it a machine, stairs stepping, or
even a skipping rope.

If you are working out in a crowded gym, try to claim an
area for yourself and focus on dumbell exercises. You won't
have to wait in line to use any weight machines that way.

If you don't have access to convenient cardio machines,
you're going to have go low-tech. You'll need to do stair-
stepping (stepping up two stairs then back down works well),
bench-stepping (step up onto a flat bench or Step platform
then back down) or rope-jumping (be sure you're not close
to anyone if you choose this). These approaches work just as
well as cardio machines and allow you to perform this
training style in a busier setting.


Step 2 - Warm-up

Do a few minutes of low-intensity cardio as a warm-up. You
may wish to do a few light sets of a few of the exercises
you'll be working with before you start into it though. Don't
tire yourself out, just get a light sweat going.


Step 3 - Start with 30 - 40 seconds of moderate intensity cardio.

This could be setting the stair machine to a level that is
not easy but is not so challenging that you're going to
exhaust yourself right away. Watch the timer on your machine
and go for approximately 40 seconds (I say approximately
because there will generally be a slight lag time when you
step on and off).

Many cardio machines have a "rest period" feature where you
can leave the machine on and it will not erase your program
while you have stepped off. Normally, this is about 2 minutes.
This should be enough time to complete your weight set.

If you are using a machine such as a treadmill or stair
machine that you will leave on with the timer running, just
watch the time counter on the machine and keep track of when
you get on it to get the designated period. It may require a
little mental math! You can also use your own stopwatch or
timer on your watch to keep track (this is easier). Start the
timer when you start the cardio.

Many machines also have a feature that runs through a series
of time periods. I've found on the Stair Machine, if you set
the length of the session to 20 minutes, this results in a
40 second time period making it perfect for judging your
cardio periods.


Step 4 - Do a set of weights.

Go as quickly as you can to your first exercise. Do a set of
the first exercise on your program for the day. Do this with
no rest, going from the cardio immediately to the weights.
Do all your reps until you approach muscular failure. While
this is definitely still intense weight training, don't push
yourself to the edge as you would in your regular training.
Due to the high training volume we'll be doing in this
program, pushing to failure on every set will compromise
muscle recovery.

Keep the do-or-die rep in you on every weight set. Stop one
rep before it. You'll learn to know when it's coming.


Step 5 - Go right back to the cardio.

Get back on the treadmill and do another 40 seconds of
moderate-intensity cardio.


Step 6 - Repeat the cycle for the duration of the workout.

You will be going back and forth continuously between cardio
and your weight training exercises, using the cardio as the
rest period between your weight sets. What this means is
that over the course of your workout, you'll be burning
calories via cardio and weights AND you'll be working your
muscles with intense, heavy weight training as well. It's
tough training but very effective!


Notes:

- As you improve your cardio ability, you can choose to
   increase the intensity of your cardio training between
   sets. You may wish to start at a lower level and gradually
   increase the resistance over the course of the workout or
   start at a higher level and keep it there. It is perfectly
   acceptable to keep it at a steady, moderate level, however.

- This Fat Loss Circuit technique can be used with nearly
   any form of cardio exercise as long as it is convenient to
   go back and forth with the weights. The real key here is
   to maintain activity for the entire workout.

- Keep your workouts to no more than 45 minutes at the very
   most when doing this type of training (the programs in this
   book are designed to stay below that time range). Any more
   than that and you will be breaking yourself down too much.
   It's an extremely demanding form of training as you'll be
   working every major energy system in your body. You will
   also find it will crank your metabolism up pretty seriously!


For a sample workout to follow, taken directly from the book,
please click on the following link:

http://www.fitstep.com/metabolic-surge/course/day1.htm

You will be able to print this workout and take it to the gym
with you to try out.

Click this link to order "Metabolic Surge" right now!

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http://www.fitstep.com/metabolic-surge/purchase-metabolic-surge.htm

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Your new body is waiting for you!

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"Well, you have truly outdone yourself this time, Nick. It is
truly the most awesome workout program I have ever seen! It
is totally what I have been looking for at this stage of my
training because everything has been so boring for me."

"I have been searching for something that's challenging and
gets me results fast but still keeps my muscle and you have
just invented the best program ever. For the first time in a
long time, I am so excited to train again I can barely contain
myself to wait the four days of rest so I can start!"

Charleen Pompu, N.S.C.A Certified Personal Trainer & Gym Owner
Creston,B.C. Canadahttp://hop.clickbank.net/?myguymygir/betteru&1=1174