Circuits...second opinion.

**womanfitinfo** · 01-24-2007, 12:00 PM

I went to the nutritionist today, and my BIA results revealed that I have a ton of work to do in order to lean out. I've basically been growing muscle on top of fat. However, I am very happy with my muscle development and don't want to gain anymore....for now.

So to maintain muscle and lose fat it was recommended that I do circuit traning....intervals of lower resistance, more reps, and 1 hour of cardio split in 2 sessions (mid and post weight training).

Prior to this recommendation I was power lifting (high resistance, low reps), and doing 30 min cardio at the end.

The circuit just seems very drastic, and I don't know anyone else that has trained that way so I can't wrap my head around the idea.

Anyone gone down the circuit training road, and want to share tips, results, concerns etc....

-Thanks in advance.

**fufu** · 01-24-2007, 02:27 PM

So will you just be doing circuit training for all workouts or just replacing some days?

**Yanick** · 01-24-2007, 02:29 PM

I, personally, like circuits as a way of doing cardio and making it fun and interesting. I don't let that impeded on my actual strength/power/hypertrophy work however.

I'm bad at stating things but this is the best way i can do it. Your muscles adapt (grow) to the amount of load they are forced to overcome. If you grew x amount of lbs of muscle by lifting heavy and getting to a 200lb squat, you can't expect your body to keep that muscle if you start using only 100lbs on the squat. Your body doesn't want to hold on to muscle and the only way to force it to do that is by applying at the very least the same load you have been while eating in a caloric deficit. I hope that was clear enough.

**fUnc17** · 01-24-2007, 03:39 PM

Do at least one day a week of strength training to maintain your strength while you prioritize circuit training

**womanfitinfo** · 01-25-2007, 06:56 AM

I think I will split my circuit, 3 of 6 days, with the other days dedicated to strength training and cardio on their own.

I did a circuit last night, focusing on bi's and tri's...I definatley felt a difference in the range of motion, and the split cardio kicked my ass, but it was hard for me to get to failure with lower weight resistance.

I'll measure my progress and let you know how it's going.

Thanks again.

**Witchblade** · 01-25-2007, 10:11 AM

In my current cut I'm doing HIIT circuit training cardio 3 days per week and 3 fullbody workouts per week on top of that.

Works great for me.

**CowPimp** · 01-25-2007, 10:25 AM

I think 2-3 days of focused heavier lifting is more important that cardio when it comes to altering body composition in the long run. Yes, cardiovascular exercise will yield a high caloric expenditure, but in the long run you want a faster metabolism.

By doing cardio an not resistance training with heavier weights, you will probably lose some of your muscle mass if you are in a negative energy balance. If your body has no reason to keep that muscle mass, then it won't. This leads to a defunct metabolism, and often leads to regaining the weight that you lost. Sometimes that comes with a little extra as well.

My opinion is that circuit training is a good thing, and I do it myself sometimes. The problem lies in people's adhering to a circuit training protocol with the total exclusion of resistance training at a decent intensity.

Bottom line:
Continue heavier resistance training 2-3 days per week.
Perform an additional 2-3 days of cardiovascular exercise, whether you are lifting submaximal weights in a circuit, doing interval sprints, or doing a more traditional form of aerobic exercise.
Count your calories and watch your diet. A lot of people discount this part of the equation.

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