Circuit training

[Squats33]

Ok so at my house I have an elliptical and dumbbells from 5-60.

I want to lift like the following in order to lose weight while working on my muscles at the same time:
I warmup on the elliptical first and stretch, being a former athlete i love stretching....

So for my workout, whether I want to do heavy lifting with low reps or low weight and high reps, I want to do a set then go on the elliptical for a said amount of time (1 minute, 2 minutes etc...) I want the elliptical to be max height and resistance....

I want to burn fat quick and lean out as fast as possible but I know it will take time...

Anyone have any suggestions?

I also love this because it maximizes my workout and my time.

Thanks,
J

[Squats33]

Anyone?

[951thompson]

Anyone?

You should go in the nutrition section and ask them to help you with your diet, as losing bodyfat is more to do with diet.

Check out mike Chang on YouTube his channel is called sixpackshortcuts, he has some great circuit training programs you can follow ;-)

[pasha]

for fat burning run in the AM on a empty stomach. with your weights up the intensity with more reps.. or do HIIT.

[red_hulk]

Like said before, fat mostly has to do with diet, if you adjust that and work hard on top of it the results will follow shortly

[TOkidd]

If fat-burning is your focus, then high reps (12-20) should be your focus. They will help you build muscle, and also keep your heart rate up. It also helps you work up a sweat and burn more calories. Drop sets and burns can also be incorporated.

[Squats33]

AM cardio is such a pain, I work at 5am... I know thats the optimal time because your body will have no carbs in it therefor it will tap into the fat for energy... just gotta rest up and pony up I suppose! gotta get into that routine!

[951thompson]

AM cardio is such a pain, I work at 5am... I know thats the optimal time because your body will have no carbs in it therefor it will tap into the fat for energy... just gotta rest up and pony up I suppose! gotta get into that routine!

Could'nt you jog or cycle to work on a empty belly then have some breakfast when you get to work? You only want to be doing slow to moderate cardio when fasted. (this is called the fat burning zone) high intense cardio will just burn your muscle. Ideally you should do 30-45 mins but a bike ride to work is better then nothing ;-)

[Squats33]

my commute roundtrip is 145miles :/ ill just wake up.... 2o mins is better than nothing

[951thompson]

my commute roundtrip is 145miles :/ ill just wake up.... 2o mins is better than nothing

Wowza that would be some cardio lol yeah what you say is true. Anyway good luck with it.

[Squats33]

Yeah, ive really been trying to hit the cardio whenever possible on an empty stomach since i posted this. This forum is loaded with helpfull information and tips