A much more effective and time-efficient approach to ordering your exercises is utilizing the alternating set format. Here you’ll perform one exercise, rest for a very short period of time, then perform another non-competing exercise, rest for a short period of time, and so forth. Alternating sets allow you to work different areas of your body when you would otherwise be resting with the straight set format. Plus, by working another area of your body with a non-competing exercise you allow your body to recover from the previous exercise(s). The result is improved training economy and density: more work accomplished in less time, the cornerstone of any sound fat loss program.

There are several ways to perform alternating sets outlined below:

1.)   Supersets: Alternate between two different non-competing exercises (e.g. upper body and lower body such as push-ups and lunges). I really like this format and use it for my personal training customers in San Jose, as well as for many of my own workouts.

2.)   Trisets: Alternate between three different exercises (e.g. push, pull, and lower body such as push-ups, rows, and lunges).

3.)   Circuits: Alternate between four or more different exercises

Though supersets and trisets are excellent alternating set options, I believe circuit training is by the far the best option for time-crunched recreational exercisers who want to boost their metabolism and decrease body fat . That’s one reason why we  incorporate a strength/cardio circuit into about 90% of our monthly bootcamp workouts in San Jose and Los Gatos.  They incinerate calories, as well as develop lean muscle and cardiovascular endurance.

Here’s an example of a 6 station cardio/strength circuit:

Exercise#1- Jump rope

Exercise#2- Dips

Exercise#3- High knee jog in place

Exercise#4- Pull-ups  (if you don’t have a pull up bar, you can do an inverted row at home by putting a broomstick across two chairs)

Exercise#5- Fast lateral shuffle

Exercise#6:  Push ups

Exercise at each station for 1 minute, and take a 10-15 second recovery break between each station.  At the cardio stations (1, 3, and 5) you’ll go “all out” for one minute.  At the strength stations (2,4, and 6), perform sets of 8-12 repetitions of the exercise, and then take a brief rest.  Beginners might get in 2 sets, advanced folks might get in 4 sets during the 60 second time frame (due to less rest time).

Perform this circuit up to four times for an excellent fat burning workout.

The key to creating the optimal hormonal environment for fat loss is to perform each exercise with maximal intensity while separated by brief rest periods in order to accumulate a high volume of total body work in the shortest amount of time possible. Circuit training provides for the best of both worlds and is thus simply unmatched for simultaneously maximizing fat loss and lean muscle gain.

When you’re short on time (and who isn’t these days!), nothing beats a high intensity circuit training workout.

Committed to your success,

Becky

A special welcome to Nancy B., Leslie, Nancy S. and Emma at our boot camp in Campbell!

We had a big turn out yesterday at the Campbell boot camp for our free body fat testing service, and I’ve got campers from the Willow Glen “boomer” boot camp reserving spots for testing next week.

Once you’ve gotten your results, what do you do with them?   I suggest you write out a goal you’d like to achieve in 10-12 weeks. Make sure your goal is measurable.  For example, measuring whether you’ve become more “toned” will be hard! But re-measuring your waist or hips, or how many push ups you can do is more concrete. Be specific.  

Once your goal is set, write down what you will do to achieve it.  Again, be specific. Instead of writing “I’ll eat better” or “I’ll exercise more” try defining, very specifically, what that means for you.  What, exactly will you change in your eating habits? What exactly, will you do outside of camp for additional exercise?

It might seem tedious to write all this stuff down, but research shows time and again that what gets measured gets managed.  If your goals are written down and you post them where you can see them, they’re at the top of your mind more often.  You’re more likely to maintain focus.

In fact, our theme for the month at the Willow Glen “boomer” boot camp is “FOCUS”, with the intent being to focus on what you DO want.  Not on what you DON’T want.

What you focus on gets done!

Jackie and I have goal sheets in our boot camp box at all classes.  Please feel free to ask for one if you’d like to use one to help you get the results you want from camp.

Committed to your success,

Becky