The Fat Burner Circuit

In the past eight years, I have had very good results using a circuit concept I learned from a famous strength coach named Charles Poliquin: Five compound exercises (meaning Multijoint, such as a squat or row) back-to-back with less than 1:30 rest (See Figures 3-8, bottom of page). The rest periods become progressively shorter as the client's condition and tolerance for lactic acid improve.

This format causes huge caloric expense during and after training because the exercises chosen are predominantly closed chain (see side bar) with free weights. This type of program causes your body to reach states of near meltdown, which activates your thermo-regulatory system, burning even more calories.

The program is done 2-4 times per week (depending on your level of conditioning) with intensities of 70 percent 1RM for 10 reps per set, which leaves you a comfortable buffer of 2 reps before losing form on your first set.

It is important to cycle differing exercises in and out of your exercise program to prevent over-training injury. In my book "How To Eat, Move and Be Healthy!" I show you how to choose the right mix of exercises at the right intensity based on the total physiological load on your body. Because of the significant amount of space required to explain such highly specific exercise programming, I will share the general concept of the "Melt-Down" circuit in the following chart and description:

THE "MELT-DOWN" CIRCUIT

Exercise	Rest	Intensity	Reps	Tempo	Sets
Cross Box Step-up	1:30	-2 reps on first set	10	Mod	3-4
Med Ball Oblique Toss		"	10	X	3-4
Push-Jack		"	10 ea.	Mod	3-4
Bent Over Row		"	10	Slow	3-4
* Swiss Ball Biceps Curls		"	10 ea.	Mod	3-4
NOTE: Always complete a full circuit as a warm-up using 60 percent of your training intensity. * Be sure you are comfortable balancing on your knees on a Swiss ball before attempting this exercise. For those of you without adequate balance or experience for this exercise, I recommend a performing a biceps curl while standing on one leg, which is both very athletic and good for your balance (See Figure 8, bottom of page).

After completing the first exercise, go immediately to the next, as indicated by the down arrows. After completing the circuit of five exercises in the order shown, rest for one minute and 30 seconds. If after working up to four circuits you feel like you could do more, cut the rest down to one minute. Although you perform 10 repetitions of each exercise, you should chose a weight or adjust the lever arm against your body by positioning on the Swiss ball in such a way that on your first set you feel as though you could easily complete two additional reps.

If you go harder than that, your form will deteriorate before you complete the workout. An 'X' tempo means throw the ball explosively; only if you are in good enough shape. A moderate tempo is a 1-2 up and 1-2 down count. A slow tempo is a 1-2-3 up and 1-2-3 down count. Those of you that have been working out regularly for at least three months should begin with only two circuits and be conservative. If you are regular in the gym or exercise classes, you may be fine with three circuits. Only progress to four circuits as you are able or if you are well conditioned.

The Right Mix For Less Fat

While I don't use much cardiovascular exercise with athletes in predominantly anaerobic sports, I do recommend cardiovascular fitness to the general population. What many exercise and health experts commonly overlook is that weightlifting and circuit training place a significant cardiovascular demand on the body as a means of recovery. They would know this if they actually trained more often.

Quite commonly, I write training programs for my patients that mix cardio training with various resistance training methods, including bodybuilding or circuit training routines performed with functional free-weight exercises. Sometimes, my circuit training workouts that simply involve a Swiss Ball or body weight exercises can be very effective too.

The Secret is Not to Over Train

If you are entering into a workout and feeling like you can't perform at least 1-3 percent better than your last workout, you probably need more rest. You don't want to push yourself into a chronically catabolic state or you won't get the desired results, as I've outlined above.

Each person will respond to a given exercise or exercise program at their own unique rate, which, by the way, is very influenced by how well they eat. I describe the dramatic effects of food on the body and uncover much of the politics behind the dysfunctional nutritional practices being marketed to the public in my audio/workbook program "You Are What You Eat!".

The real secret to successful fat loss or body shape transformation with regard to exercise is to keep your body guessing. Don't let it adapt to any exercise. You've got to keep the body inefficient so it burns huge amounts of calories. Just think of the first time you swam the length of the swimming pool and back ... you were exhausted. A year of regular swimming practice and you can swim a mile and feel no more fatigued than the day you did your first lap.

Why? Efficiency. The more you do anything, the less energy you spend doing it. In fact, one definition of skill is that as skill develops, energy consumption decreases. That doesn't mean you shouldn't get good at an exercise, it simply means that you shouldn't do it so often that you could do it without it challenging the body.

This brings up another benefit of free weight training ... all someone needs to do is increase the load you are lifting and you spend more energy. Often you have to develop more skill, which requires a learning response, which again is calorie-consumptive.

The Melt Down

So there you have it, if you want to lose fat, do the following:

1. DON'T DIET. Eat a nutritious well balanced diet (preferably organic) to discourage "survival" fat storage. Make sure you always eat right for your nutritional type. Remember, one man's medicine is another man's poison.

2. Use resistance training in the form of bodybuilding, circuit training or the Poliquin style fat burner circuits to increase muscle mass, increase cellular metabolism and become FUEL INEFFICIENT.

3. Change your exercises often enough that you don't become efficient at them. By doing so you will continue to burn lots of energy when you train. This makes training more fun anyway because it forces you into more variety in your training. If you don't know enough exercises or enough to design your own program, you will find my book "How To Eat, Move and Be Healthy!" a valuable resource, loaded with practical information.

You may also want to consult a C.H.E.K practitioner. C.H.E.K Practitioners are not only multidisciplinary, coming from all branches of medicine and exercise, but are the most highly trained exercise professionals in the world. There are also hundreds of CHEK Nutrition and Lifestyle Coaches, CHEK Exercise Coaches and CHEK Golf Biomechaics to assist you with your health and exercise objectives (see www.chekinstitute.com)!

I have been applying these principles with great success for 21 years now and have hundreds of C.H.E.K Practitioners all over the world reporting their successes each week. With the advice offered in this article series and the other resources available to you through the CHEK Institue and www.mercola.com, I am sure you can create the body you've always wanted.

Paul Chek is an internationally respected speaker and consultant in corrective and holistic exercise kinesiology and was the first person to introduce Swiss balls to a professional sports team in the United States (the Chicago Bulls in 1991) and abroad (the Canberra Raiders Rugby League team in Australia in 1995), as well as a host of other professional organizations. For information on Chek's Swiss ball of choice -- the DuraBall Pro -- his courses, videos, books and seminars, or the C.H.E.K Institute, call 800/552-8789 or 760/477-2620 (international) for your free catalog or visit the Web site.

Figures:

Figure 3a	Figure 3b	Figure 3c	Figure 3d
Figure 4a		Figure 4b
Figure 5a		Figure 5b
Figure 6a Figure 6b Figure 7a Figure 7b Figure 8

References:

1. Berardi, John. "Massive Eating , Parts I and II" Online: www.johnberardi.com
2. Julia Ross, M.A. The Diet Cure (p.17) Viking, 1999
3. David Getoff, N.D., Attaining Optimal Health for the 21st Century (video series) .
4. Weston A. Price, D.D.S., "Nutrition and Physical Degeneration," (6th Ed.) (p.385) Price-Pottenger Nutrition Foundation, Inc. Copyright 1939, 14th Printing, 2000
5. Owen Lehto, "Vibrations -- A Practical Study Of The Forces That Effect Our Health," The Wilbur Register, Wilbur Wa. 1992. (p.15)
6. Faigin, Rob "Natural Hormonal Enhancement" (p.244) Extique Publishing, 2000
7. Paul Chek Program Design - Correspondence Course C.H.E.K Institute, Vista, Ca. 1986 www.chekinstitute.com

Suggested Resources:

1. Program Design
2. Advanced Program Design
3. "How To Eat, Move and Be Healthy!", by Paul Chek
4. "You Are What You Eat" (Audio/workbook program)
5. "Flatten Your Abs Forever!" (VHS Video 2.5 Hrs.), by Paul Chek

NOTE: Please see web site or request a catalog (1-800-552-8789 or 760-477-2620) to review the many videos and courses that will help you achieve health and vitality naturally. Please inform us that you saw this article on Dr. Mercola's site.

Related Articles:

Cardio Training -- Paul Chek's Perspective

How to Activate "Survival Reflexes" for Improved Strength and Function

Jane's Jungle Workout

How to Choose and Use Swiss Balls Correctly

Fear the Squat No More!

The Power of Walking