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Columbus Boot Camp Instructor Teaches Circuit Training For Super Fat Loss

By: Jason Yun

If you were ever in a gym during the 80’s or 90’s you would of seen the majority of members pumping out rep after rep, set after set in what’s know as a strait set format. This is where you do a certain number of reps for a certain exercise and doing a certain number of sets and resting in between for a certain amount of time. This is a bodybuilder’s method, and became famous in the late 70’s with the rise of ‘The Governator’ Arnold Schwarzenegger. It’s good for bodybuilders, but for the general person it’s a waste of time and completely boring! For much greater fat loss and lean muscle gain, you want to emphasis shorter rest periods. More strength and power concentrate more on longer rest in between sets.

Strait sets are very easy for anybody to understand. Let’s use squats as an example. You plan to complete 3 sets. You do set 1 for 10 reps. Then you rest for 2 minutes, do another 10 reps, rest another 2 minutes, and do the final 10 reps. Easy to understand, easy to do. The whole thing took about 9 minutes to complete. But most people are not going to be so meticulous about starting their sets at exactly 2-minute intervals. You don’t see too many people carrying stopwatches in the gym or staring at the clock. There might be some dilly-dally. Talking to friends, watching the television, checking out the opposite sex, and so on. So let’s say it takes you 15 minutes to complete. No big deal. But it would take you 1 hour to complete 4 exercises! No thanks!

If you want the greatest effect put on your body to stimulate fat burning in the least amount of time you’ll need an alternate approach. There are quite a few approaches.  Even more effective than strait sets and still easy to comprehend are supersets and tri-sets. Supersets you pick two exercises and perform them back to back, its usually non-competing exercises, like something for the chest and the back. This way one muscle group gets to rest, while the other one is building lean muscle, burning fat, and revving up your metabolism. Tri-sets are the same except now you are doing three exercises back to back to back. The results of this type of training is a much higher training capacity or General Physical Preparedness (GPP), and more work done in less time—which is the cornerstone of any fat loss program.

As effective as tri-sets and supersets are when compared to strait sets it still doesn’t compare to the fat burning ability of circuit training. Now circuit training comes in different names, you might hear it as interval training, complexes, metabolic training, or high intensity training. It’s all the same, and it basically just means 4 or more exercises performed in a row or with a short break in between.

Let me show you why circuits should be the prime mode of training if you seek ultimate fat loss.  One of my favorite circuits is the 50/10 Five Exercise Circuit. You alternate between 50 seconds of work and 10 seconds of rest until all five exercises are completed. Here’s a sample lower body bodyweight circuit:

Exercise #1—Squat Jumps
Exercise #2—Alternating Lunges
Exercise #3—Mountain Climbers
Exercise #4—Squat Thrusts
Exercise #5—Squats

You can perform this circuit up to 4 times for a total of 20 super-intense fat burning minutes.

So basically, in the same amount of time it took you to finish your 3 strait sets of squats, you could of gotten in 3 rounds of 50/10 circuits and gotten in 15 total work sets. If all you have been doing is strait sets, I dare you to try and perform the above circuit with max effort. Your lungs will start robbing banks to pay for air, and your muscles will be on fire!

So what have you learned today? You learned that the key to creating a perfect environment for fat loss is to perform each exercise with maximal intensity while separated by short rest periods in order to accumulate as much work as possible in the shortest amount of time. Circuits provide the best of both worlds in that they can get more work done in less time, so you can do other stuff, and maximize fat loss and lean muscle gain. Below is one of the circuits I just performed with my boot camp clients that absolutely thrashed some serious fat off their bodies.

Exercise #1—Pushups
Exercise #2—Reverse Lunges
Exercise #3—Pullups
Exercise #4—Abdominal Bridges
Exercise #5—Squat Jumps

Just follow this simple workout, or add or subtract your favorite exercises, to start melting some serious fat off your body and sculpt the body of your dreams in no time. Email me your results! Be Strong, Get Strong, Stay Strong!



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Yun Fitness Boot Camps will help you shape up, burn fat, lose weight, build muscles, and increase your metabolism to super speeds. All camps start with a free 2-week trial to new campers!








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