Module 1 Days 1 3 and

Circuit Training. On days 1,3, and 5 you will do 10 minutes a day of circuit training alternating between the upper and lower body. You can do this either in the gym (10 reps on 10 machines) or at home (10 reps of 10 resistance exercises, some using dumbbells). You will have 1 minute to complete each exercise, comprised of 20 seconds of active work, followed by 40 seconds of active rest (moving to the next machine and setting the pin for the next exercise).

Circuit or resistive training has several benefits. It is an anaerobic form of exercise, which means that it creates an oxygen debt—you get out of breath when you do it. When an oxygen debt is created, the body moves from burning fat to burning carbohydrates that are stored in the muscles, in the liver, and to a lesser degree in the circulatory system. Anaerobic resistance exercise increases your metabolism by maintaining your lean body mass (fat-free tissue), which is your metabolically active tissue. In this type of exercise, even after your session is complete, your metabolic rate is still at an active level for up to 48 hours.

The reason for this is a mechanism known as excess postexercise oxygen consumption (EPOC). People always knew that steady-state cardiovascular exercise burned fat. But based on my experience in helping professional boxers lose weight, I have found that circuit training can have the same effect.

The EPOC effect helps you lose tremendous amounts of weight but still stay strong because you are in a hypermetabolic state. The effect on the muscles caused by circuit training increases your ability to efficiently metabolize the foods you eat, especially carbohydrates. When you combine exercise training with a 25 percent balanced energy reduction in your diet, which is what we are doing in this program, you get a heightened metabolic rate.

A study published in the International Journal of Sport Nutrition and Exercise, structured along the exact same lines as my circuit training program, showed that a session of resistive exercise done at a moderate intensity, in a 2:1 ratio of work and active rest, increased metabolism for up to 48 hours.

Circuit training also has a positive effect on the hormones. The American College of Sports Medicine reports that when muscles contract and relax during multiple sets of resistive exercise, the body is stimulated to produce significant levels of human growth hormone and testosterone. When a critical level in the anaerobic threshold is passed, there is also a sharp rise in the hormone epinephrine, which stimulates the burning of fat.

Cardio Training. Each 10-minute session of circuit training in Module 1 will be followed by 50 minutes of cardio training. Whereas circuit training alternates between work and active rest, the cardio training is steady state. For this form of exercise, the intensity level for men should be 4.5 to 5 on the IIT scale. For women it should be 3.5 to 4.5. Remember, women should do their cardio at a lower rate because studies have shown that women burn greater amounts of fat at low to moderate intensities compared to men. It does not matter what kind of cardio you do—walking outside or on a treadmill, working out on a cross-trainer, bicycling, swimming; it just matters that you do it at the proper intensity and for the correct amount of time.

Because this exercise is steady state, this is the aerobic, or fat-burning, part of the program. Since the body's fat-burning capacity reaches its maximum after 20 minutes of cardio done at the proper level of intensity, 50 minutes gives you 30 minutes of almost pure fat loss. As you become more metabolically fit, you will begin to maximize fat loss earlier in your cardio session.

The importance of cardio training cannot be underestimated. A recent study published by the American College of Sports Medicine has shown that poor cardiovascular health is associated with an increased incidence of type 2 diabetes, heart disease, high cholesterol, and hypertension. It is also connected to the cluster of symptoms we call Metabolic Syndrome X. Men who had low levels of physical activity had a seven times greater chance of developing Metabolic Syndrome than men who engaged in moderate to high levels of cardiovascular exercise. Women are equally at risk.

An article in the Medical Tribune showed that the risk of developing heart disease decreased 15 percent for every half mile walked per day. By walking 2 miles per day, you can decrease your risk for coronary disease by over 50 percent.

A recent study published in Medicine and Science in Sports & Exercise reports that regular cardiovascular exercise done at the proper intensity has also been shown to decrease inflammatory markers in the blood. Inflammatory markers, such as C-reactive protein, contribute to the risk of cardiovascular disease.

Days 1,3, and 5 of the program add up to 60 minutes total per day or 180 minutes per week of the 300 minutes total for Module 1. The primary goal of these three days is to preserve muscle mass (circuit training) and to burn fat (cardio).

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