Brad continues to break down the walls and ties everything together so that we can begin to focus on what actually works for fat loss. I then take over and reveal the secret formula behind my bodyweight circuit training workouts.

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Bringing diet and exercise together, Brad suggests that it's imperative we feel our metabolism, meaning we need to understand that the association between the way we feel and our metabolic rate are disconnected.

For example, stimulants will leave you feeling alert and full of energy, while pharmaceutical depressants and food will slow you down and leave you tired. Both, however, will have the same effect on your metabolism.

So, the key point here is to understand that we need not dwell on the words "metabolism" and "calorie burners". Your best calorie burner is your own body and the exercise that you do.

Don't dwell on the words "metabolism" or "calorie burners".  Your best calorie burner is yourself and the exercise you do.
 
Switching gears, in place of interval training, I have designed a program known as bodyweight circuit training. For each program I develop I like to follow a specific formula for incorporating different exercises that allows you to perform a lot of hard work, but in a much shorter time frame than normal.

If you don't have any equipment, then it will be difficult to train the upper body with pulling exercises. So, try bringing a resistance band along with you for the circuits.

Also, you want to keep in mind the fitness level you are at when performing these exercises. The great thing about these workouts is that they are easily accommodating to all fitness levels simply by substituting in the alternative exercises.

To start the bodyweight circuits, I like to begin with a total body dynamic exercise, such as jumping jacks or running in place. As we make our way through the circuit, the intensity slowly increases, thus eliminating the need for a warm-up.

Follow up your dynamic exercise with an easy lower body exercise such as a prisoner squat and pair that with an easy upper body exercise.

Once you've completed those exercises you'll move into a single leg exercise. Again, if you are a beginner or find the exercise too difficult, then you can easily use a wall or a railing for support and still gain all the benefits of performing this exercise.

From here, you will move to a push or pull upper body exercise such as a push up or a pull-up.

After this we move back to a single leg exercise. For this exercise, if you have a stability ball, then you can try either a stability ball leg curl or a single leg stability ball leg curl.

In position 7, you'll typically find a total body abs exercise such as a mountain climber, a stability ball jackknife, a stability ball rollout or a plank.

To finish off the bodyweight circuit training, you'll perform a more explosive total body dynamic exercise. So, for this you might do vertical jumps, running in place, or split lunges.

Are you suffering from either extreme boredom in your workouts or gains that have flattened out? If so, then you're not going to want to miss the next video.

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