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Fast Weight Loss Guaranteed

October 12, 2013 4 min read

fast weight loss guaranteed Boy, talk about words that everyone wants to hear! There's nothing that us heavier-than-normal people love to see more than words like "fast" "weight loss" and "guaranteed" strung together in a sentence. It makes us get all tingly inside! 19117-1_l Before you freak out and tell me, "There is nothing that can guarantee fast weight loss or fat burning!" put the pitchforks and torches away and hear me out. What I'm going to tell you is no secret, no miracle product, and no real mystery - it's just simple physiology.

The "Miracle Product": Circuit Training

If you're trying to burn fat - in addition to losing weight, of course - you're going to want to read on to find out what's so great about circuit training. First, what is circuit training? Basically, it's training all of your muscles in a circuit. Pretty simple, right?! resistance-band_main In essence, the DailyHIIT workouts are all wonderful circuits. You basically do five exercises, and you repeat them 3 to 10 times. The exercises all focus on a different part of your body, giving you a pretty awesome full body workout. I'd highly recommend the HIIT of the Day for anyone and everyone! For those that just aren't in DailyHIIT shape yet - myself included - I've got a simple circuit training workout that you can do. It's actually two routines that you can do: one with weights, and one without.

Why I Can "Guarantee" Fat Loss

So, what gives me the cojones to say that it's fat loss guaranteed? Let's break it down:
  1. It works your entire body. That means that all of the major muscles (and most of the minor ones) in your body are going to be worked, so you'll burn glucose from every muscle. The more glucose you burn, the faster your energy stores (380 to 480 calories' worth) are depleted. Once those energy stores are gone, your body turns to fat.
  2. It burns MAD calories! If you do the workout properly, you'll burn up to 1000 calories in an hour. That is no joke! The National Federation of Professional Trainers will back me up on this, but only if it's done right. I'll explain more below…
  3. It can be done more quickly. As you're moving between the various exercises, no muscles are used twice in a row. This means that you'll be able to give the recently-worked muscles a rest while you're training another muscle group.
57306527 The best part: it's a workout that literally anyone can do! No matter if this is your first time picking up weights or if you've been training for 15 years, you can do these two workouts easily!

Weighted Circuit

Here is the first circuit workout - to be done in the gym:
20 to 25 Bench Presses Chest, Triceps
20 to 25 Cable Pulldowns Lats, Deltoids, Biceps
20 to 25 Squats Quadriceps, Hamstrings, Glutes
20 to 25 Military Presses Shoulders, Upper Back, Triceps
20 to 25 Barbell Curls Biceps, Forearms
20 to 25 Lunges Quadriceps, Hamstrings, Glutes
20 to 25 Cable Pushdown Triceps
20 to 25 Shrugs Traps
20 to 25 Calf Raises Calves
 You've now done 9 exercises, and it's time to take a break. Give yourself 2 minutes to rest, and hit that circuit all over again.

Bodyweight Circuit

If you're a beginner working out at home, here's a simple circuit for you to do without the need for weights:
20 to 25 Pushups (on your knees or feet) Chest, Triceps
20 to 25 Assisted Chin-Ups (use a chair) Lats, Deltoids, Biceps
20 to 25 Squats Quadriceps, Hamstrings, Glutes
20 to 25 Pike Presses Shoulders, Upper Back, Triceps, Chest
20 to 25 Lawnmowers (you'll need something weighted) Lats, Shoulders, Biceps
20 to 25 Lunges Quadriceps, Hamstrings, Glutes
20 to 25 Chair Dips Triceps
20 to 25 Side Plank Deltoids, Core, Arms
20 to 25 Calf Raises Calves
Give yourself a 2-minute break after these 9 exercises, and do them all over again! By the time you're done with the second circuit, your muscles are going to be wiped out! You'll have given yourself a full body workout!

Blast that Fat with a Circuit Workout Done Right

How to do this workout right:
  1. Don't wait. Go from one exercise right into the next. This will reduce the amount of time you actually spend training, and will stop your heart rate from dropping.
  2. Keep your heart rate above 125 BP. Keeping that heart rate consistently above 125 BP leads to that 1000-calorie-per-hour burn I mentioned above.
  3. Always do 20 to 25 reps. This burns away glucose and activates fat cells once your muscles run out of the short term energy.

Push-Ups

How Often Can I Train?

For those of us trying to lose weight, weightlifting is just half of what we need to do to lose weight - the other half being cardio! This circuit workout is meant to be done 3 times a week - meaning once every two days. That gives your muscles time to rest and recover, preventing injuries and increasing energy storage capacity in your muscle fibers. On your day of "rest" from weight training, it's time to hit the cardio machines!
  • Run
  • Cycle (stationary or regular bike)
  • Use the elliptical machine
  • Swim
  • Walk
pec_pounding_main For your cardio day, spend no less than 45 minutes on LISS (low intensity, steady state) activity. Your heart rate should reach 60 to 70% of max, and keep it there for as close to an hour as you can get.

It Just Works!

The combination of these two workouts is - and I can say this with 100% confidence - GUARANTEED to burn fat. With one day of weight training and one day of cardio, your body will get rid of fat cells surprisingly quickly. Muscle_Training_Strength_Blk Your diet MUST include enough protein, carbs, and fats to keep your body working well. With this intense workout program, you can't skimp out on those nutrients. Make sure that you're eating enough, or your body is going to start eating away at your muscles as well as the fat.

Looking for an added push with consistent support? Click here to check out the 5 Day Burn Fat Fast Challenge.

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