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PHA Circuits For Fat Loss

By 24th January 2016Exercise

Do you know what the best workout for fat loss is? Do you want to know? The answer is – there isn’t one! With there being hundreds of different forms of exercise you could call upon combined with the fact that you are an individual with a very individual genotype and phenotype, you will respond to a stimulus in your own individual way. However, an exercise protocol that combines resistance with cardio/intervals is a good place to start. This combination has been shown to elevate excess post-exercise oxygen consumption (EPOC) for up to 48 hours after the session. In other words you’ll be burning calories at a faster rate for a couple of days after your workout. Peripheral heart action (PHA) circuits aims to do just this.

Originally brought to the masses in the 1960’s by Mr. America and Mr. universe Bob Gajda, the main goal of PHA circuits is to keep pumping blood around the body. This places a high demand on the heart and lungs, and is therefor very metabolically challenging. The short rest periods combined with resistance work will also increase blood lactate levels which can stimulate more growth hormone (GH) release. GH is an extremely important hormone for aggressive fat loss and rapid increases in lean body mass. The PHA circuit formula is created by combining four exercises. The first exercise, works a muscle group close to the heart. With each consecutive exercise you work your way further away from the heart. The final exercise of the circuit returns back to a muscle group close to the heart. This is how we can constantly keep pumping blood around the body.

PHA circuits

The PHA circuits below is primarily made of compound exercises. These exercises work the most muscle groups and burn the most calories. Perform each exercises for 40 seconds and aim to complete as many reps as possible within the 40 second window. As far as weights go, select a weight for each exercise that you could perform for 12-15 reps. Across the entire two circuits you will work every muscle group, so it really is a full body workout.

1A: flat barbell bench press | 4 sets | 40 secs | 2010 tempo
1B: seated medicine ball twist | 4 sets | 40 secs | 2010 tempo
1C: walking dumbbell lunges | 4 sets | 40 secs | 2010 tempo
1D: tricep dips | 4 sets | 40 secs | 2010 tempo
(Rest 10 seconds between exercises, rest 60 seconds between rounds)

2A: bent over barbell row | 4 sets | 40 secs | 2010 tempo
2B: crunch | 4 sets | 40 secs | 2010 tempo
2C: barbell Romanian deadlift | 4 sets | 40 secs | 2010 tempo
2D: lat pull down | 4 sets | 40 secs | 2010 tempo
(Rest 10 seconds between exercises, rest 60 seconds between rounds)

Enjoy the body composition changes that PHA circuits will bring!

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