Complexes for fat loss

Last month we gave you information about using a HIIT/LISS combo for fat loss. Typically this set up is best suited with cardio equipment. This month we talk about the benefits of strength orientated complexes for fat loss

 

What is a complex?

 

Combining two or more exercises with a single piece of equipment. You complete all the reps for the first exercise and then move straight onto the next exercise without putting the equipment down.

 

So why do they work?

 

Well, quite honestly, it’s because they’re hard! A five-movement complex x 6 reps has a total volume of 30 reps per set! But rather than do a 30-rep set of one exercise (and have to use light dumbbells), you’re only doing 6 reps before changing the exercise, so you can stay (relatively) heavy.

 

Benefits

Great if you lack equipment and/or space

Increase work demand and work more muscle groups

Increase EPOC/Afterburn effect

Increase work capacity

 

Advice

The weakest exercise in the sequence determines the load

Use exercises that flow well together

Be conservative on weight but at the same time don’t good too light. A good rule of thumb is if you are not questioning why you are doing these exercises or convincing yourself that two rounds is enough, you’re not going heavy enough.

 

This isn’t for the faint-hearted or deconditioned. It’s not a beginners routine. If you’re coming back from injury or illness, don’t try this program yet.

See the links below for some example complexes