If you want to burn fat in a timeefficient manner but don’t want to lose your hardearned muscle, a complex could be key.
If you want to burn fat in a time-efficient manner but don’t want to lose your hardearned muscle, a complex could be key.
ometimes the simplest way to burn fat is complex, and no, we don’t mean “complicated.” A complex is a series of exercises performed seamlessly one after the other, using the same equipment and same weight for all the moves. All reps of one move must be completed before moving to the next, and you can only put the equipment down when all exercises are finished.
Complexes are essentially a form of metabolic conditioning, which incinerates mega-fat while maintaining lean mass. According to one study published in the Journal of the American College of Nutrition, participants who exercised three days a week using techniques similar to a complex lost more fat than participants who only did four hours of aerobics per week. Furthermore, the lifters retained all their lean mass and were shown to significantly increase their metabolism — while the aerobic-only group
decreased theirs. Take this barbell complex out for a test-drive, either as a finisher for a strength session or as a stand-alone conditioning workout. Since the idea is to boost your metabolism and ignite the fat burn, don’t use a crushing weight — just play to your weakest lift. For instance, if you can squat a Smart Car but can’t do an overhead press with a naked barbell, then use a naked bar for all the lifts. When in doubt, err on the lighter side; you can always increase your weight next workout.