Saturday, August 29, 2009

Complexes for Fat Loss

As I posted earlier, you can burn just as many (in some cases more) calories with weights than you can with steady state cardio. Remember from the chart I posted, that jogging on a treadmill at 6 mph will burn on average 7 to8 calories per minute. BUT using weight training circuits emphasizing the large muscle groups and compound movements (bench press, squat, pullup, dips, lunges, bent over rows, etc) can burn up to 10 to 12 calories per minute. The other benefits associated with complexes are that they are easy on your body, joints, but still challenge your cardiovascular system and most importantly, BURN FAT!!!

The actual definition of a complex is " a series of lifts performed back to back where you finish the reps of one lift before moving on to the next lift. The bar only leaves your hands or touches the floor after all of the lifts are completed" courtesy Dan John via

Examples of complexes, and for this I have to give credit to Alwyn Cosgrove:

Romanian Deadlift
Bentover Row
Power Clean
Front Squat
Push Press
Back Squat
Good Morning

Perform 8 reps of one exercise then move directly to the next one. Each round of complexes can take up to 2 minutes. The weight you use depends on strength levels but you do not use heavy weights. You will use the weight from your weakest movement within the complex. In the case of this complex it will be the push press. So for example, so you can only push press 20 pound dumbbells or the empty barbell, then that is the weight you use for the entire complex. Complete the complex then rest 90 seconds and repeat 4 times.

Use this trick on cardio days, days when you want something different, or on light weeks. I have been using it at the end of my clients workouts to finish them off proper! I typically put them through 10 to 12 minutes of complexes. I myself use them on my off lifting days for 15 minutes and then I will walk for 15 minutes and finish with foam rolling. Try these out, you won't be disappointed.

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