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Fitness
   

<< Body Combat

Secrets To Speedy Muscle Gains >>

Your Ultimate Fat-Loss Plan

Switching to a circuit-training routine burns fat by picking up the pace of your workouts. You’ll elevate your heart rate and burn more calories by not resting between exercises. Want to speed up your metabolism even more? Try what trainer Vern Gambetta calls “circuit plus”, in which you splice aerobic exercises into a circuit of resistance-training moves. Gambetta, who’s the former director of Athletic Development for American baseball team, the New York Mets, says you’ll burn calories even more rapidly this way because the tag team of aerobic and anaerobic exercise increases the challenge to your heart, lungs and muscles.

Section A:

Deadlift
(quadriceps, gluteals, back, calves, abs)
Stand with a barbell on the floor in front of you, with the bar over your toes. Bend your knees and grasp the bar with an overhand grip, your hands just outside your knees. Keeping your head and back straight, slowly stand up, keeping the bar close to your body as you lift, until your legs are straight. Pause, then slowly lower the bar to the floor.
Watch Your Form: Avoid rounding your lower back, which increases your risk of a herniated disk.
Ultimate Fat-Loss         Ultimate Fat-Loss

Single-Leg, Bent-Over Row

(back, quadriceps, gluteals, calves, abs)
Stand on one foot holding a pair of dumbbells with your arms hanging down in front of you, and bend forward at the waist until your back is almost parallel to the floor. Now pull the weight in your right hand to the right side of your chest. As you lower it, bring the weight in your left hand to the left side of your chest. Continue alternating arms for a set, then switch legs and repeat.
Watch Your Form: If you can’t maintain balance, try raising and lowering both weights together.
Ultimate Fat-Loss              Ultimate Fat-Loss

Next page: Part 2 of this fat-melting circuit


 

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