Short circuit: training strategies for the guy who has a hard time getting lean

Men's Fitness, Sept, 2006 by Michael Pommerening

Q: What's the best way to lose fat fast?

A: Circuit train. That is, perform several exercises or sets back-to-back with little or no rest. To burn fat, you need to work lots of muscle and keep your metabolism raised to near-peak levels for as long as you can stand it, and circuits can accomplish both in a matter of minutes. For starters, try the squat clean and press. You can do an entire circuit in less than six minutes, making it ideal for guys with limited time. As a result, you'll burn fat for hours afterward due to the hormones you'll release during training. Perform the circuit two to three times a week. (Warning: It's hard!)

HOW TO DO IT: Grab a light barbell and get in the starting position of a deadlift. Explode up, standing and shrugging the bar up in front of your body. When it reaches the middle of your chest, bend your elbows quickly so that your palms face up and the bar stops at your shoulders. Now lower yourself into a squat and then explode upward into a standing press. Take 10 seconds to lower the bar to your shoulders, squat down again, come up, and then lower the bar to the floor. That's one rep. Perform 10 reps, then rest until you catch your breath. Perform another 10 reps, this time taking only five seconds throughout the lowering phase. Rest again, and then do 10 more reps super fast.

BY MICHAEL POMMERENING, C.S.C.S.

Michael Pommerening is a strength coach and the corporate director for Gold's Gym in Manhattan.