The FASTEST Way To Lose Fat…How to Best Combine Weights With Cardio for MAXIMUM Results

If you’re looking to burn fat as fast as humanly possible, you know you have to diet, you know you have to train with weights and you know you have to do cardio.

So here’s the problem…TIME.

Diet is one thing…everybody has to eat…but how are you supposed to hit weights AND cardio effectively if you’ve only got limited time available to you?

That answer, according to “Metabolic Surge – A guide to Rapid Fat Loss.” author Nick Nilsson, is a technique called Fat-Loss Circuit Training.

Nilsson describes Fat-Loss Circuit Training as a technique designed around the concept of circuit training…moving from one exercise to another with very little rest between exercises…with a couple of very unique twists that are designed to get crank your metabolism up FAR more than regular circuit training and help peel the fat off your body FAST.

It’s also one of the core components of his powerful “Metabolic Surge – A guide to Rapid Fat Loss.” program.

Fat-Loss Circuit Training is very simple once you get the hang of it, and it can be one of THE most demanding styles of training you can do…it absolutely WILL crank up your metabolism long AFTER your training is done.

If you’re familiar with normal circuit training (with timed, light-weight intervals), put aside any notions you might have of how this works. You will be harnessing the muscle-building and metabolism-stimulating power of intense, full-set weight training while incorporating the great calorie-burning effects of cardio interval training at the exact same time.

This unique combination of weights and cardio 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 and cardio equipment (and/or benches or stairs), preferably located fairly close to each other.

How Fat-Loss Circuit Training Works:

This style of training is simple… your rest period for weights will be cardio and your rest period for cardio will be your weight sets.  You will be going back and forth between your weight training exercises and cardio exercise for the ENTIRE workout!

Yes, that means pretty much NO rest the entire time you’re in the gym!  And even though it sounds advanced, this style of training is that it can very easily be adjusted for ANY level of trainer…even total beginners.

According to Nick, this particular combination of weights and cardio 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 relatively heavy weights in your weight training, helping to preserve muscle mass.

How To Do It:

Step 1 – The Set Up

For the most efficient workout possible, try to 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 continually active throughout the training session. You can use any type of cardio that is convenient and enjoyable to you.

If you are working out in a crowded gym, try to claim an area for yourself and focus on dumbell and barbell exercises while using a Step platform for your cardio training. If you don’t have access to convenient cardio machines, you’re going to have to go low-tech, using stair-stepping or skipping rope!

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 the main training session.

Step 3 – Start with 40 seconds of moderate intensity cardio.

Your pace should be fairly moderate…a level that is not easy but is not so challenging that you’re going to exhaust yourself right away. Go for 40 seconds.

Step 4 – Do a set of weights.

Right after you finish your first “set” of cardio, 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. Perform reps until you start to approach muscular failure.

It is very important to note that while this is definitely still intense weight training, DO NOT push yourself to muscular failure. The idea here is load the muscles with volume but not overtax your nervous system.

Step 5 – Go right back to the cardio.

Immediately go back to the cardio and do another 40 seconds of moderate-intensity cardio.

Step 6 – Repeat this cycle for the duration of the workout.

You will be going back and forth continuously between cardio and 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!

To give you an idea of what this looks like, here is a sample run-through:

40 seconds cardio
1 set of chest
40 seconds cardio

1 set of chest
40 seconds cardio

1 set of chest

40 seconds cardio

1 set of back

40 seconds cardio

1 set of back

As you can see you, you’ll do all your sets for your first body part (with cardio in between, of course), then move to your NEXT body part and do all the sets for that bodypart.

As you improve your cardio capacity, you can increase the intensity of your cardio training between sets. Also, this Fat-Loss Circuit technique can be used with nearly any form of cardio exercise as long as it’s convenient to go back and forth with the weights. The real key here is to maintain activity for the entire workout.

Nick also suggests keeping your workouts to no more than 45 minutes at the very most when doing this type of training. It’s a very demanding form of training as you’ll be working every major energy system in your body.

This is a KILLER training style that will get your metabolism cranking while helping preserve muscle mass…EXACTLY what you need when you’re looking to lose fat as fast as humanly possible.

Is this method of training for you?

Before making that decision  educate yourself on the latest research in the field by picking up a copy of Nick Nielsons remarkable book Metabolic Surge – A guide to Rapid Fat Loss.

Push-ups are a staple bodyweight exercise for the chest and for good reason…they work. But one of the BIG problems with the push-up becomes apparent as you get stronger…you’re limited by your bodyweight for resistance.

That’s where the One-Arm Bench Push-Up comes in.

The “normal” barbell curl is obviously one of the most used exercises you’ll ever see in the gym. It’s the exercise people think of when they think of lifting weights (except possibly bench press).

And (like bench press), it’s one exercise that is totally misused and abused!

THIS little training tweak is going to automatically fix your form on EVERY single rep.

There is always a huge debate in sports, athletic and bodybuilding training about the benefits of single leg training as opposed to double leg training…for example, should you do regular barbell squats or are lunges better?

Do single leg exercises have greater carryover to sports and athletics or is an athlete better off using an exercises like squats that you can load more heavily in order to build overall strength then use athletic practice to develop specific strength.

I’m not going to get into that whole debate here…my approach is to do BOTH. They each have their benefits and their place in training.

THIS exercise, however, gives you the advantage of serious loading on the target muscles AND doing it one leg at a time to develop that functional strength we’re looking for. It’s also a great core strength workout as the tension is going to be going primarily through one side of your body.

This one is a variation on the classic “leg raise” exercise…the key difference here lies on WHERE you’re doing the exercise.

It’s not a hanging version – it’s actually a fair bit harder than that!

With this version, you’re going to be supporting yourself on the safety rails of the power rack – it almost looks a bit like the Iron Cross position a gymnast gets into on the rings.

So first, set the safety rails on the rack to about the level of the bottom of your rib cage – you can adjust height any time.

I like to set the height so that I can set my hands on the rails while in a standing position, then bend my knees to get my feet off the ground. I find this to be easier than trying to jump up in order to have straight legs at the bottom.

The arms should be about 45 degrees at the shoulder.

Set your hands on the rails and hold on! Bend your knees and get your feet off the ground. You will instantly feel big-time tension in the abs and torso because of how you’re supporting your body in this position.

Now we add in the leg raise…

You can also do it as a knee raise…

I like to start with the straight(ish) leg raise then as I get tired, switch to the knee raise in order to keep going.

This one is BRUTAL because not only are raising the legs (which involves the abs in a movement capacity), you’re also involving the abs very strongly in a supporting capacity.

Give this one a try in your next ab-training session (do it first, before any other ab exercises – trust me on this – you probably won’t need to do any more abs after a few sets of this).

Do Women Only Need Cardio to Lose Weight?
Anthony Alayon: Author of Fat Extinction
Visit Anthony’ Site at ====> http://fatextinction.com

This is a big myth that has plagued women in their efforts to lose weight!  The truth is that while cardio can definitely help you lose weight and get into great shape, it is only one piece of the puzzle.

Now what I am about to say may come as a shock to many, but pay close attention because it is the truth!

This is one of my very favorite “secret weapon” total-torso training exercises. It covers pretty much every major part in your upper body in just one movement (or should I say TWO movements in one!).

It’s a relatively simple-looking concept on the surface…you’ll be doing a single-arm dumbell bench press while at the same time doing a single arm cable pulldown/row.

How Long Do I Need to Workout Before I Notice Results?
Anthony Alayon: Author of the Fat Extinction Program
http://fatextinction.com

This is a question I will answer in this video!  Enjoy!

The Donkey Calf Raise is simply one of THE best exercises for developing the calves. The reason is the great stretch you can put on the calves at the bottom of every single rep.

Because the calf muscles (gastrocnemius, to be specific) cross the knee joint, putting a stretch on the hamstrings also puts a greater stretch on the calves. So bending over at the waist puts a greater stretch on your calves.

But here’s the problem…when you don’t have a donkey calf raise machine OR a partner to sit on your back (like they’re riding a donkey, hence the name), how do you perform this exercise? Donkey machines are not common in all gyms and if you’re training at home, I have a feeling a donkey calf machine wasn’t on your priority list of purchases (hopefully, a power rack was!).

This is a GREAT way to add resistance to the push-up and get the bodyweight-exercise benefits of the push-up.

If you can do more than 15 reps of push-ups, they won’t build a whole lot of muscle. But when you add significant resistance, they can be even better than heavy bench press for adding mass and strength. Moving your body through space means greater muscle fiber activation and greater functional strength.