If
you've never heard of "Complexes"
for fat loss before, you're
in for a treat...a very tough,
very challenging (and I think
very fun) treat!
Complexes
are basically a series of exercises
done without releasing your
grip on the bar or dumbells,
going from one exercise straight
into the next with no break.
It's a form of circuit training
that actually gives you even
LESS of a break than normal
circuit training because you're
using the same equipment for
each exercise and you're transitioning
instantly into the next exercise.
I've
put together 4 good complexes
that target all the major muscle
groups in your body to maximize
the metabolic effects of the
training.
These
complexes are bodyweight exercises
combined with barbell exercises
to really cover more bases.
They're
really powerful for kicking
up the metabolism for fat-loss
purposes. You're not going to
build much strength or muscle
with them but the sheer amount
of muscle mass used in these
complexes makes them ideal for
fat burning and boosting the
metabolism.
Just
an fyi, if you can't do straight
bar dips, sub in push-ups on
the bar instead. And if you
can't do pull-up rows with your
feet off the ground, set your
feet on the ground. You'll see
what I mean with these adjustments
when you see the complexes.
They're
an incredibly effective way
to get a FAST fat-loss workout
done.
Complex #1
Set
the bar in the power rack at
about stomach level. Load it
with a light to moderate weight
(you'll be able to judge your
weight better when you see the
exercises being used for it).
Straight
Bar Dips - this is a bodyweight
dip done with your hands set
on the barbell.
Now
swing yourself down UNDER the
bar (preferably without letting
your feet touch the ground).
Pull-Up
Rows
Set
your feet down on the floor
and change your grip to set
up Front Squats.
Duck
your head under the bar to get
it on your back for back squats.
Set your feet out WAY wide so
that the forefoot area is actually
up on the side rails of the
rack and only your heels are
on the ground. This is a GREAT
glute and hamstring version
of the squat (you could call
it a sumo squat, like the sumo
stance deadlift). The front
squat hits the quads more so
this aims to focus on glutes
and hams.
Bring
your feet in and do standing
calf raises (half range from
flat on the floor to up on your
toes and hold).
That's
it! The video will show you
the transitions between exercises
best.
The
first two exercises of this complex
are the same as first. Set a lighter
weight on the bar, though, because
you'll be doing shoulder presses
after the pull-up rows.
So
start with the straight bar dips.
Then
swing down under the bar for pull-up
rows.
Then
swing your legs around and kneel
down for barbell shoulder press.
Get
your feet back under you and do
squats with the bar in the bottom
position of the shoulder press
.
That's
it for #3! This one is a
bit easier to perform, especially
with the leg stuff - the
lighter weight used in the
shoulder press means you'll
need to do more reps for
the leg part.
On-barbell
push-ups. I have my legs hooked
on another bar, but it's not necessary.
Just wanted to see if it would
work any differently. It does
work good, but regular push-ups
will be just fine here, too.
Set
your feet down.
Now
go to barbell rows.
Then
to stiff-legged deadlifts.
That's
it for #4! Definitely use your
imagination and use these as a
jumping-off point to come up with
your own complexes.
Be sure to add your comments below,
especially after you give these a
try!
If
you like this training technique,
you will LOVE what you find
in my book "Metabolic
Surge - Rapid Fat Loss"...
Lose
fat and build muscle FAST with
"done for you" workout
and nutrition programs that
walk you through every step
of the way.
You'll
discover the incredibly powerful
concept of why you should train
differently according to WHAT
nutrients you're eating. This
simple tip will dramatically
accelerate your fat loss results
and allow you to get rid of
even the most stubborn fat.
This
pic to left is me (Nick Nilsson)
and I got results like this
using the training and nutrition
programs found in Metabolic
Surge!
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