Circuit training for massive fat loss

A 3-Step Plan for the Best Shape of Your Life

By Raphael Calzadilla, B.A., CPT, ACE
Chief Fitness Pro
eDiets

How long are you going to live a sedentary life? How long are you going to make excuses about not exercising? Is this really the way you want to live your life?

It's time to shake things up so you can shape things up.

I've devised a three-step plan to help get you closer to being in the best shape of your life. The plan is comprised of strength training, cardiovascular and nutrition guidelines. And just so you're not left stranded, I've also designed a simple workout complete with animations that you can perform three days per week.

Step 1 -- Nutrition
This is the step where you screw up, isn't it? You go on a crash diet, have no idea how many calories you're consuming, plug along for a few days and then boom! Cravings become mentally and physically insurmountable.

The biggest mistake people make is reducing calories as low as possible. After two days of this insane approach, they're back to eating more junk then ever because the approach isn't realistic. The key is to reduce calories low enough to lose fat but still keep calories high enough to sustain your energy. The correct amount of calories can actually stimulate the metabolism to burn fat.

You'll need to control blood sugar levels in order to lose body fat. This is accomplished by consuming four to six small meals per day. Don't mistake the definition of a meal for a six-course smorgasbord. A meal could be an egg white omelet with low-fat cheese and oatmeal with some blueberries in it; a chocolate protein shake with peanut butter; cottage cheese with fruit and some almonds or maybe a very lean burger and large spinach salad with oil and vinegar.

Each of the meals is comprised of protein, fibrous and nonfibrous carbohydrates and a little bit of fat. In some cases, the fat is built into the protein. In other cases, it's added to the meal. You don't have to be perfect on a nutrition program, just consistent. A small cheat meal now and then won't hurt you, but consistency is the way to progress.

If you join eDiets, we can take all the planning out of your hands and provide a comprehensive and easy to follow meal plan with foods you enjoy. Let us do the work for you. In fact, try Eating for Life, which allows for one cheat day during the week when you can eat pizza, pancakes etc. This one's a favorite on eDiets because you never feel deprived and you still lose fat!

Step 2 -- Cardiovascular Exercise
It's time to move it and shake it. Perform three days per week of brisk cardiovascular exercise for approximately 30 minutes. On two of the days you can exercise at a higher intensity level to accelerate fat loss. If you're a beginner, remember to increase gradually.

The key to cardiovascular exercise is finding activity that you enjoy. Don't get caught in a programming rut and think you have to run everyday. There are many options such as cardio tapes, tennis, belly-dancing classes, kick-boxing workouts, working out with friends, etc.

I guarantee that you can find activity that you enjoy if you think about what you'd really like to try.

Step 3 -- Weight Training
Dieting places a lot of stress on the body and forces the body to lose fat weight and muscle weight. If you do nothing but cardio and never lift weights, you will lose muscle.

Many women think that if they just look at a weight they'll immediately begin to look like Arnold Schwarzenegger. Never happen -- no way, no how. Women just don't have enough testosterone to build huge amounts of muscle. Unless you're on steroids, there is nothing to worry about. In fact, the more fat you lose and the more muscle you gain -- the leaner you'll look.

In a study conducted by renowned exercise physiologist Dr. Wayne Westcott, 72 people followed an exact diet and exercised for 30 minutes three times a week for eight weeks. They were divided into two groups. Both groups exercised for 30 minutes -- one group did only aerobic exercise; another group did aerobic exercise and weight machines combination.

At the end of eight weeks, the 30 minutes of cardio-only group lost three pounds of fat and a half-pound of muscle. On the other hand, the combination cardio/weight-training group lost 10 pounds of fat and gained two pounds of muscle. Both groups exercised 30 minutes, but the difference in results was quite profound and proves just how effective weight training is.

Now let's get to the workout - click here to start.