Do you want to know how you can get the lean body of your dreams thanks to Circuit Training? Almost 90% of celebrities use this training technique. Start and you prepare for the beach season - right. There are four to five months of warmth ahead, and in warm weather we are always as naked as possible. Any male wants to be on top, for this he will need a fat burning workout program for men.
The question of choosing a training program for burning fat for men is very important, because it is the optimally selected complex that will help to achieve the desired goal much faster. Much depends on the right choice, but not everything. You also need to carefully monitor the diet.
There is a hypothesis of energy balance, according to which if the amount of calories consumed is less than burned, then there is no difference where they enter the body from carbohydrates or fat.
Circular workout program for burning fat
Pictured is an example of prayer strength exercise Circuit training is the best way to combine endurance and strength exercises. Circuit training is performed by men in the gym. The main goal is not to take breaks between exercises. All strength exercises, excluding abdominal exercises, are performed in one minute, with the exception of cardio exercises (cycling or running) which are performed for three minutes.
Circuit Fat Burning Workout Plan:
- A push-up or bench press exercise is performed.
- Squat with a barbell.
- Top pulldown or pull-ups.
- Jog or exercise on a stationary bike for three minutes.
- Press the bar in the starting position while standing.
- Forward lunges with a load (barbell or dumbbells), performed for one minute for each leg.
- In the initial standing position, a barbell biceps exercise is performed.
- Do the stationary bike or jog again for three minutes.
- Load on the triceps when performing a task on the block, extension of the arms.
- Exercise on the leg extension machine is performed.
- In the initial lying position, leg curls are performed.
- We carry out the exercise "prayer" for two minutes.
- In the initial lying position, twisting is performed, also two minutes are performed.
The total time for performing a circuit training is allotted in the order of twenty minutes. Fat burning is catalyzed by the absence of breaks during exercise. If you think that a twenty-minute workout is not enough for you, then you can take a short break for 2-5 minutes and repeat the complex again, in which case the total time will be 42-45 minutes.
A successful exercise change helps you rest between sets throughout your workout. A change in strength cardio exercises, jogging on a treadmill or stationary bike, will help relax the cardiovascular system and keep the trainee's pulse normal. These features of circuit training help to use up more energy in less time and, accordingly, burn fat faster. The best option would be to train 2-4 times a week, however, if you have the time and desire, then training can be done daily, this will accelerate the achievement of the desired result.
Fat Burning Cardio Program for Men
With the help of cardio training, the metabolic process is accelerated as a result of the increased load on the cardiovascular system and active ventilation of the lungs.
The essence of cardio training is to alternate the most active exercises, a little rest and again an active load. The main exercises in this type of training are sprint (running), interval training performed in the gym, step aerobics and similar types of exercises.
The optimal exercise regimen for burning fat for men is training 3-4 times a week for 30-45 minutes, to maintain their body in the desired shape, short daily cardio workouts are also carried out.
Cardio workouts can be divided into:
1. Cardio exercise with a long duration and low intensity. LISS- Low Intensity Steady State Cardio
The pace of the entire lesson in this case is the same for at least an hour (60 minutes or more). Calories are burned and fat cells are the main source of them. The intensity of this workout is very important, mainly exercise on a stepper or walking on a treadmill for a long time. Low-intensity exercise encourages the body to produce energy by oxidizing fat. As the intensity increases, the body begins to draw energy from muscle tissue.
Due to the fact that the body is in a catabolic state when performing cardio exercises, muscle tissue is converted into energy. The best option would be to switch from a low pace to a medium-intensity one, with an insignificant decrease in the duration of the workout. Regularly doing moderate-intensity cardio will promote the most fat oxidation.
2. Cardio exercise with short duration and high intensity. HIIT - High Intensity Interval Training
With high intensity workouts, fat burning occurs in a shorter period of time, due to the lipolysis process, which occurs when the energy expenditure exceeds the calorie intake.
When using HIIT training in the post-workout period, fat consumption is significantly higher than with LISS training. It also boosts metabolism, which contributes to the rapid burning of fat during and after exercise. High-intensity training can help build muscle mass as well as optimize testosterone levels.
However, there is a nuance in using high-intensity workouts, this is a limited number of sessions, the best option is 2-4 times a week. If such training is carried out too often, you can cause the opposite process, the body's consumption of amino acids will increase, and testosterone levels will decrease.
Skillful alternation of high-intensity and medium-intensity cardio workouts is most appropriate to achieve the desired effect more quickly. This variant of the combination of cardio training is optimal.
Fat burning circular workout from Andrey Schmidt:
