There are many solutions for burning fat. The general theory is the energy balance, in the form of calories in, calories out. An energy or calorie deficit will undoubtedly lead to weight loss. The question is, will it create fat loss? Weight loss and energy balance are tricky as we assume that weight loss is in the form of fat. This is not always the case; energy usage is fairly unselective meaning it will burn both fat and reduce muscle. In fact, some suggest that during chronic energy deficit, muscle may be lost as part of a survival mechanism. The body adopts a philosophy where it looks to reduce energy consumption via muscle and retain energy stores ie. fat. This leads to a reduction in overall bodyweight but a retention of body fat.
In order to lose fat we must create a mild calorie deficit so as to avoid this survival mechanism and promote or at least retain lean muscle. One great method is through the use of complexes. Complexes string together a number of resistance exercises as a form of superset. The involvement of multiple muscle groups with little rest creates a large metabolic demand. The resistance aspect also promotes muscle adaptations and potential hypertrophy. By switching through movements one can use a relatively heavy weight as local muscle fatigue is reduced. Overall it ticks the boxes of what we try to achieve when looking to specifically target fat.
A complex can be relatively short and completed within a 10minute timeframe. It can be used effectively as a finisher style exercise at the end of a regular training session. It can also be combined with some traditional cardio to create a conditioning session.
Here are some examples of complexes.
- Barbell Deadlift
- Barbell bent over row
- Hang clean
- Push press
- Back squat
Rotate through the exercises for one rep and repeat 6 times for a full set
Beastly circuits are a popular form created by ex Allblacks coach Ashley Jones
- Barbell Deadlift
- Barbell Row
- Power Snatch
- Overhead squat
- Back squat
Complete 6 rounds then 3minutes on treadmill for one total set, repeat for 6 sets with no rest.
Excellent example of a barbell complex (Courtesy of www.defrancostraining.com)
Complexes are great for promoting lean muscle and muscular endurance. The fact that they burn a lot of calories is a major bonus. They should be used to promote fat burning where strength levels are a priority. Traditional cardio is also a popular method but may not support strength levels as effectively. Complexes can be a useful tool for athletes who must improve body composition but also maintain strength levels. They can also be used as a conditioning tool as it supports muscular power endurance which is beneficial to many sports.
A coach can be quite creative in structuring complexes but it must be noted that technique can be compromised under fatigue. Simple multi joint exercises are most effective; Olympic lifts and gymnastics should only be attempted with technically advanced athletes. They are an effective tool which can cover a lot of needs in a fairly time efficient manner.