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Weight Loss Wars- Circuit Training vs. Supersets
I always thought supersets were the best for burning fat, but strength coach John Barban told me I was wrong! John recommends the “6 Minute Cycle” diet to women, so I grilled him about his method and why his method was said to be better than mine.
Like me, John is a certified strength and conditioning specialist and a varsity strength and conditioning coach (as I was).
John specializes in coaching women’s varsity athletes, particularly women’s ice hockey, and holds a master’s degree in Nutritional Science and Human Physiology from the University of Guelph.
CB: John, why use circuits instead of supersets or straight sets
We’ve found that there are many benefits to using mini circuits for this workout.
For starters, they target the entire body in each circuit. I designed each mini circuit to stimulate all major muscle groups of the body.
This does two things:
1) It raises your heart rate throughout the mini cycle, which revs up your metabolism and starts burning lots of calories and fat. This workout style eliminates the need for long periods of slow traditional cardio and, believe it or not, burns more calories than typical cardio!
2) It works all of your body’s major muscle groups, so you get full-body conditioning and conditioning with each mini-cycle.
These are just some of the great actual body and metabolic benefits.
Another major benefit is variety. The mini-circuits we use are constantly changing and contain different exercises and variations. They’re fun to do and keep workouts fresh.
It’s a benefit I didn’t expect, but all the women who do this exercise always mention how fun it is and how different it is from anything else they’ve ever done.
CB: What kind of results do your clients get?
My clients are losing weight, and more specifically, gaining weight faster than ever.
What I’m trying to say is that everyone who starts this project can easily speed up their progress by weeks or even months. My non-athlete clients are losing weight at record rates, and our athletes will be ready for their seasons ahead of time.
It does exactly what I designed it to do; it leaves everyone lean, cardiovascular and overall in great shape!
CB: What type of clients do you use?
The 6 Minute Circuit Workout is designed based on the same principles I use to train all of my elite level athletes.
We started using it for the girls on the team as well as other individual athletes (I train bodybuilders, mannequins, and various individual athletes)
It got them all in their mid-season peak faster than any other program we’ve ever used, which made me happy and the girls excited.
That’s when some of my non-athlete clients saw what I was doing in the gym with a team and they asked what they were doing and wanted to try…
Then it hit me, not just training all my clients like elite athletes…after all all the girls on the team and my other athletic clients have the kind of body my non-athlete clients crave . So naturally they have to train like those trained girls.
I immediately put all my clients on this workout and the results speak for themselves.
All of my clients, athletes, non-athletes, busy working moms, young professionals, women exercising at home, beginners and seasoned fitness enthusiasts have converted with great results.
CB: Where can these workouts be done?
The entire workout can be done at home.
I designed it that way on purpose. And the types of workouts we’ve found to work best don’t require fancy gym equipment anyway, so it doesn’t matter where you prefer to work out, you can do it anywhere with minimal equipment.
A set of dumbbells (you can even start with a few cans of soup if you don’t have one at home) and a stability ball are all you really need.
Having a bench is great, but if you are exercising at home and don’t have one, you can use a stability ball instead, and if you don’t have one, you can use the furniture around your house to do almost all the exercises we use.
I’ve trained clients with this workout in their homes and can easily do it with almost no equipment.
Judge for yourself: Is circuit training better for weight loss than supersets and interval training?
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