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Body Weight Circuits Better Than Cardio For Fat Loss

Body Weight Circuits are becoming more popular than doing traditional steady state cardio for faster fat loss.  Here’s why.

Body Weight Circuits are increasingly becoming popular for those you don’t have a gym membership, not enough time in the day to workout, or simply feel too embarrassed to join a gym due to being overweight.

There are many people who have the desire to lose weight, but one of the major factors preventing people from getting fit is having an expensive gym membership and not knowing exactly what to do once they  join.

One of the reasons why DVD workout programs such as “Beach Body” or “Insanity” have become so popular is that you can perform most of the exercises in the comfort of your own home WITHOUT the use of fancy workout gadgets.

The problem with many of these DVD programs is that they can be a bit long and intense for those in their late 30’s 40’s 50’s and even 60’s to maintain.

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Body Weight Circuits

Steady state cardio is another popular gym exercise that can be long, boring and grueling.  The worst part about doing long steady state cardio is that it can actually age you prematurely (making you look older than you really are), make you retain fat and overwork the heart causing stressful conditions later in life!

Today I want to share with you 3 reasons why you should start doing body weight circuits that will only take you 8-10 minutes a day rather than joining a gym and doing grueling cardio.

The BEST part is that you’ll be able to get in BETTER shape right in the comfort of your own home WITHOUT any fancy gym equipment or infomercial gym gadgets.

1.  Body Weight Circuits Produced 9 Times More Fat Loss Than Cardio Group

Here’s an interesting study that was conducted by 2 Canadian scientists. The Canadian scientists divided 27 inactive, healthy, non-obese adults (13 men, 14 women, 18 to 32 years old) into two groups. They subjected one group to a 20-week endurance training (ET) program of uninterrupted cycling 4 or 5 times a week for 30 to 45 minutes; the intensity level began at 60% of heart rate reserve and progressed to 85%. (For a 30-year-old, this would mean starting at a heart rate of about 136 and progressing to roughly 170 bpm, which is more intense than usually prescribed for weight or fat loss.)

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The other group did a 15-week program including mainly high-intensity-interval training (HIIT). Much like the ET group, they began with 30-minute sessions of continuous exercise at 70% of maximum heart rate reserve (remember, they were not accustomed to exercise), but soon progressed to 10 to 15 bouts of short (15 seconds progressing to 30 seconds) or 4 to 5 long (60 seconds progressing to 90 seconds) intervals separated by recovery periods allowing heart rate to return to 120-130 beats per minute.

The intensity of the short intervals was initially fixed at 60% of the maximal work output in 10 seconds, and that of the long bouts corresponded to 70% of the individual maximum work output in 90 seconds. Intensity on both was increased 5% every three weeks.

As you might expect, the total energy cost of the ET program was substantially greater than the HIIT program. The researchers calculated that the ET group burned more than twice as many calories while exercising than the HIIT program. But (surprise, surprise) skinfold measurements showed that the HIIT group lost more subcutaneous fat. “Moreover,” reported the researchers, “when the difference in the total energy cost of the program was taken into account…, the subcutaneous fat loss was nine-fold greater in the HIIT program than in the ET program.”

In short, the HIIT group got 9 times more fat-loss benefit for every calorie burned exercising. [1]

2.  Body Weight Circuits Are A Full Body Workout and Can Be Performed Anywhere

Body Weight Circuits

Body weight circuits work the entire body and can be done in as little as 8-10 minutes a day WITHOUT any fancy gym equipment.

Body weight circuits are also a great tool for faster fat loss that can virtually be done anywhere like on your lunch break, at home or while on vacation.

There’s also no need to join a gym if you are on a budget or if you feel a little uncomfortable with your weight in front of others.

3.  Body Weight Circuits Will Keep You Looking and Feeling Years Younger WITHOUT Putting Stress On The Heart.

Body Weight Circuits

Repeatedly and consistently overwhelming your heart by steady state cardio can actually prematurely age your heart and make you more vulnerable to irregular heart rhythm.

Compelling and NEW research shows that the ideal form of exercise for fat loss is short bursts of high intensity exercise. Not only does it beat traditional cardio as the most effective and efficient form of exercise, it also provides health benefits you simply cannot get from regular aerobics, such as a tremendous boost in human growth hormone (HGH), aka the “youth hormone.”

Long cardio session do the exact opposite.  When performed they make you age faster, puts stress on the heart and keeps you from losing stubborn fat around your belly, hips and thighs.

Body Weight Circuits

Traditional strength training and cardio exercises work primarily the aerobic process, while high intensity interval exercises work both your aerobic AND your anaerobic processes, which is what you need for optimal cardiovascular benefit. This is why you may not see the results you desire even when you’re spending an hour on the treadmill several times a week.

Interestingly enough, when it comes to high intensity exercises, less really is more. You can get all the benefits you need in just a 8-10—minute session, start to finish, performed two or a max of three times per week.

Conclusion

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Reference:

[1] High-Intensity Intermittent Exercise and Fat Loss. School of Medical Sciences. University of New South Wales. Sydney, Australia. 2014, Nov, 4.

 

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References:

[1] Impact of Exercise Intensity on Body Fatness and Skeletal Muscle Metabolism

[2] FORGET THE FAT-BURN ZONE High Intensity Aerobics Amazingly Effective (http://www.cbass.com/FATBURN.HTM)

[3] Impact of exercise intensity on body fatness and skeletal muscle metabolism (http://www.sciencedirect.com/science/article/pii/0026049594902593)

 

 

Comment Below:

2 Comments

  • Dominik

    September 26, 2016

    Recently, a group of researchers summarized the evidence for this breakthrough” infusion in a systematic review of 12 randomized trials involving 706 participants.

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