Circuit training combines aerobic and anaerobic activities for a workout that builds muscle and burns fat at the same time. In one thirty minute session, you can work your entire body. Many health clubs have circuit stations where several people can participate at the same time. The key to success is that you keep moving without a break so the heart rate stays elevated to burn fat.

Here’s how it works. Aerobic activity is alternated with strength training. For example, you can perform one minute of stationary bike riding with one minute of bicep curls. After another minute of biking, you can switch to another body part for strength training, like leg curls. If you want more aerobics, increase to five minutes of aerobics for every one or two minutes of weights.

Want to get in on this type of training without joining a gym? Here’s some ideas:

1. Get a DVD. There are exercise videos that highlight circuit training. If you are new to the concept, these can help you learn to alternate aerobics with weights in a smooth transition. From there, you can create your own workout regimen.

2. Push-ups. You don’t need any equipment to perform this exercise. Your own body weight is used. Push-ups strengthen the muscles of the chest and abdomen, as well as the triceps muscles.

3. Jumping jacks. You did them as a kid, but they get harder as you get older. Because both your arms and your legs are moving, you get your heart rate up quickly. And, you can do it anywhere: in the elevator, on vacation, during television commercials.

4. Crunches. To perform abdominal exercises, you only need the floor and proper form. As you gain strength, you’ll be able to crunch harder and longer. Add a twist at the top to work the oblique muscles. If you have back problems, you can get the same results by using a fitness ball.

5. Dumbbell. Free weights offer a greater range of motion and are not bulky like machines. After your aerobic phase, you can quickly pick up a set of dumbbells to perform rear leg lifts, triceps curls, deltoid lifts, lat rows, military presses, squats and lunges.

If your looking for a good workout; then I suggest circuit training in your home for an overall body workout that burns fat and builds muscle.

Is there a secret to a flat belly? In a word – no. The way to achieve any fitness goal is through discipline and a healthy outlook. Exercise and eating right help too.

When products on the market advertise that they can promise a flat belly, or gimmicky equipment hits your television late at night, don’t believe it. There is no substitute for doing the work that is needed to reach your goals.
1. You are what you eat. Losing weight or fat begins with what you put into your mouth. The body needs certain nutrients to function daily. That doesn’t include greasy fast food or high calorie drinks.
Putting good stuff in will help you get the results that you want. Stick with fresh, not processed foods and create a healthy diet that incorporates protein, carbohydrates, fats, vitamins and minerals.
 
2. Participate in aerobic exercise. Aerobics burns fat. This can be taking a spinning class, dancing, step aerobics, kickboxing or walking on the treadmill or elliptical trainer. When you increase your caloric output, fat within your body is burned for fuel. The reason that you can’t see those beautiful abdominal muscles is because of the fat pad that is covering them. Reduce your body fat and reduce the amount of fat in your abdominal region.

3. Tune your exercise regimen to fighting the belly bulge. Using targeted abdominal training helps to whip them into the best shape possible. A strong midsection improves posture and increases stability and balance. Weak abdominals can result in back pain and injury when lifting. Increasing muscle also burns fat even when you are at rest. Don’t forget to work the entire abdominal area: upper, lower and oblique.

4. Reduce the belly bloat. Sometimes, the reason we don’t have a flat belly has to do with what we have been eating. Consuming too much salt can result in fluid retention, especially in women who are premenstrual or menstruating. Cruciferous veggies like broccoli are good for you but can cause you to become gassy. Reduce the bloat with gas pills like Beano or by eating gassy foods in moderation.

5. Eating three large meals can put your body into starvation mode when it holds onto fat wondering where its next meal will come from. Eat six smaller meals to increase metabolism and fat burn. Include a little protein in each meal to fight cravings that can increase belly fat.

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