What’s the Fastest Way to Lose Fat?

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.