Torch fat in just 20 mins!

Grab a bar­bell for some fast whole-body gains with this sim­ple work­out

Men's Fitness - - Front Page -

Re­claim your lunchtime work­out and get into the best shape of your life!

If you want to lose fat, pick up a bar­bell. If you want to add mus­cle, pick up a bar­bell. And if you want to get stronger… well, you get the idea. The ver­sa­tile gym sta­ple should be your go-to item of kit, what­ever your goal, be­cause it is so ef­fec­tive at get­ting re­sults. And if you re­ally want to ig­nite the fat burn ef­fect, try this bar­bell cir­cuit from MF ex­pert Tom Eastham (@Eastham­sFit­ness).

“To in­crease fat loss you need to achieve a faster metabolic rate and you can do that by work­ing for longer pe­ri­ods with­out rest,” says Eastham. “Think of a 30-rep cir­cuit ver­sus a 12-rep set. Be­cause of the lack of rest, each round be­comes more chal­leng­ing. Throw in the ad­di­tional load from the bar­bell and you have a huge fat-burn­ing po­ten­tial from th­ese loaded com­pound move­ments.”

How to do the work­out

Do six reps of each move with­out put­ting the bar down to com­plete one set. Rest for two min­utes between sets. Choose a load that al­lows you to com­plete the reps fairly com­fort­ably for your weak­est lift, which, in this case, will prob­a­bly be the over­head press. Com­plete six sets in to­tal.

1 Ro­ma­nian dead­lift

Reps 6 Stand tall with your feet shoul­der­width apart, hold­ing a bar­bell with an over­hand grip just out­side your thighs. Keep­ing a slight bend in your knees, bend for­wards from the hips – not the waist – and lower the bar down the front of your shins un­til you feel a good stretch in your ham­strings. Re­verse the move back to the start by push­ing your hips for­wards.

2 Bent-over row

Reps 6

Hold the bar with a shoul­der-width grip, bend­ing your knees slightly. Bend at the hips un­til your torso is at a roughly 45˚ an­gle to the floor. Pull the bar up to touch your ster­num and then lower un­der con­trol. If you’re mov­ing your up­per body to shift the bar, the weight’s too heavy.

3 Hang clean

Reps 6

Stand hold­ing the bar with a shoul­der-width grip in front of your thighs. Bend your knees, then drive through your heels to ex­plode up­wards, us­ing the mo­men­tum to help pull the bar up to chest height as you lower into a squat. Catch it on your front shoul­ders, pause for a sec­ond, and then stand up lower the bar back to the start po­si­tion.

4 Front squat

Reps 6

Rest the bar on the front of your shoul­ders with your palms fac­ing up­wards and your el­bows high. Squat down, keep­ing your chest up, then drive up through your heels to stand.

5 Over­head press

Reps 6

With your feet shoul­der-width apart, po­si­tion a bar on your up­per chest, grip­ping it with hands just wider than shoul­der-width apart. Brace your abs, glutes and quads as you press the bar straight up­wards. Pause at the top, then lower. You might find you can lift more weight by wrap­ping your thumbs around the same side as your fin­gers, to keep your fore­arms in a more favourable po­si­tion.

EX­PERT TIP “Ev­ery guy wants big arms and a strong core, and this ex­er­cise will help you to­wards both those goals,” says Eastham. “Sta­bil­is­ing your­self for the row will pay off in the long run for your core.”

EX­PERT TIP “Olympic lift­ing im­proves power and ex­plo­sive­ness, and the clean is the eas­i­est Olympic lift to learn. By put­ting it in com­plexes or cir­cuits, you’ll get bet­ter faster.”

EX­PERT TIP “This move will max­imise your up­per­body strength by de­mand­ing in­creased tho­racic mus­cle sta­bil­ity while build­ing a strong core and boul­der shoul­ders.”

EX­PERT TIP “This is far more ac­ces­si­ble than its more pop­u­lar big brother the back squat. It will also help your clean, be­cause both lifts de­mand the same mo­bil­ity. Not quite there yet? Cross your arms and grip the bar from the top to save your wrists.”

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