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Great Fitness Weight Loss Programs Include Circuit Training

How to lose weight and build muscle

Walking in and of itself is a wonderful exercise. It's recommended as part of countless successful fitness weight loss programs. And if you walk regularly, go fast and maintain proper form, it will boost your weight loss.
(See Easy and Fast: Exercise Programs for Weight Loss) for more tips on walking.)

To have even better success at losing weight, mix in circuit training two days a week. For the fitness weight loss programs outlined here, you'll need resistance tubes. If you don't know what they are, just ask for help finding them at a sporting goods store. They're generally stocked with the other weight training equipment.

Circuit training that includes resistance tubes will help build muscle. And muscle burns calories faster than fat so it's good to have more muscle. Also, since we tend to lose muscle as we move into our forties and beyond, some strength training is critical. It helps you maintain your overall health and perform normal daily activities better. But don't worry: we're not talking about body building and becoming muscle bound!

Fitness weight loss programs commonly include strength training. This specific program is to walk at a medium pace for 90 seconds (1.5 minutes); do a strength-training exercise with resistance tubes for 30 seconds; walk again for 90 seconds; do a strength-training exercise; and continue this cycle. Each strength exercise is done for two circuits.

When you allow for 3 minutes at an easy pace for warm-up at the start, and another 3 minutes to cool down at the end, the entire circuit will take 30 minutes. The resistance tubes are easy to carry while you're walking.

The fitness weight loss circuit training program outlined

      3 minute walking warm-up at an easy, slow pace
      30 seconds - resistance tube exercise A
      90 seconds - medium pace walk

      30 seconds - resistance tube exercise A
      90 seconds - medium pace walk

      30 seconds - resistance tube exercise B
      90 seconds - medium pace walk

      30 seconds - resistance tube exercise B
      90 seconds - medium pace walk

      30 seconds - resistance tube exercise C
      90 seconds - medium pace walk

      30 seconds - resistance tube exercise C
      90 seconds - medium pace walk

      30 seconds - resistance tube exercise D
      90 seconds - medium pace walk

      30 seconds - resistance tube exercise D
      90 seconds - medium pace walk

      30 seconds - resistance tube exercise E
      90 seconds - medium pace walk

      30 seconds - resistance tube exercise E
      90 seconds - medium pace walk

      30 seconds - resistance tube exercise F
      90 seconds - medium pace walk

      30 seconds - resistance tube exercise F
      90 seconds - medium pace walk
      3 minute walking cool down at an easy, slow pace

Including circuit training in fitness weight loss programs improves your body's ability to lose fat by building muscle mass.

So what are the resistance tube exercises?

When you buy your resistance tubes, you'll find diagrams included inside the box. I've bought tubes of different strengths and they all include diagrams on exercises to perform. Follow the diagrams in the box or the suggestions that follow.

Fitness weight loss programs with resistance tube exercises simulate the exercises done with free weight training equipment. For example, exercise A could be a bicep curl. Exercise B a tricep extension. Exercise C a lateral raise. D could be an overhead press. E could be a bench press and F could be a reverse butterfly. Or you may prefer one of the exercises be a lunge.

Tips for your circuit training fitness weight loss program

After every 90 second walk period, move quickly into position and begin the resistance tube exercise. Do 15-20 repetitions and always control the tube. Don't simply allow the elasticity to return the tube to the starting position.

Pay attention to your posture during the exercises. Keep your head erect and your torso straight. Have a very slight flex in your knees. Pull your navel toward your spine to flatten your lower back.

The complete circuit takes 30 minutes and you'll have taken between 2,500 and 4,500 steps depending on your speed.

Over the age of 35? Here's a suggestion for the strength training portion of fitness weight loss programs: Focus on your upper body with the resistance tubes. Why? Because that's where most muscle mass is lost as we get older.

Overall, circuit training is a great way to lose weight without going to the gym. Fitness weight loss programs that include circuit training boost your success. Have fun and shed the fat!

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All information on this website is for informational purposes only. It is not intended to be a substitute for professional medical advice or care which you should always seek. Diet and exercise programs should not be followed without first consulting a health care professional. If you have any special health conditions requiring attention, you should consult with your health care professional regularly regarding possible modification of programs found on this website. Medical and health related information may change quickly and we cannot verify the accuracy or timeliness of any of this information.