Top 4 Workouts To Burn Fat, Build Muscle, And Get Stronger
Posted Oct 13 2012 2:59pm
Are you one of those bodybuilders that dread doing cardio?
You are certainly not alone; I admit that I struggle constantly with staying on that treadmill for an hour.
But what if I told you that in a fraction of the time you spend on a cardio machine you can do a workout that can make your body become a calorie burning furnace for hours and hours afterwards. Workouts that not only torches body fat but also builds muscle, strength and conditioning.
About two years ago I was introduced to these types of workouts from Coach Dos Remedios, a Certified Strength and Conditioning Specialist (CSCS) with NSCA. After learning about cardio strength training and the benefits of the “afterburn” effect I was hooked.
Doing these high intensity training (HIT) workouts to burn fat along with my regular weight training helped me lose over 40+ pounds in just two months. Now don’t confuse “short” with “easy” because these workouts are far from being easy. Seriously, they will kick your butt and you’ll sweat like a pig in a bacon factory.
So is this type of training for you?
Most people think it’s for young people, athletes, and MMA fighters. This couldn’t be further from the truth. You can adjust your workouts whether you are a first timer or competitive athlete. For us bodybuilders all of these workouts have proven to be extremely effective at shedding fat without risking the loss of valuable muscle mass.
If your #1 reason for not working out is not enough time then you will definitely love these workouts to burn fat. Check out a study done by Martin Gibala, PhD, a professor of kinesiology at McMaster University of Canada. It shows some amazing results when comparing steady state cardio versus high intensity intervals and I think you’ll be shocked.
Finally, it allows you to get off the boring cardio equipment and experience something new and challenging each and every time. Don’t get me wrong steady cardio should still be part of your workout regimen but for a fast fat burning workout you can’t go wrong with this.
The top 4 workouts to burn fat, build muscle, and get stronger are:
On and Off Circuits
You may have heard Terry Crew’s from the movie Expendables talk about how he did 24s when training for the movie. Have you taken a look at his physique lately?
To keep this post short and sweet I will cover complexes so stay tuned for the next post on Density Training.
Complexes are the Mac Daddy of cardio strength training workouts and my personal favorite. Complexes are two or more exercises performed back to back with no rest.
For example, my favorite barbell complex consists of eight exercises all done back-to-back, 8-10 reps totaling 80 reps per complex with 90 seconds rest in between. The exercises are curls, upright rows, shoulder press, squats, bent over rows, lunges, shoulder press and reverse curls.
By the time I finish four complex sets I’ve done over 320 reps in less than 25 minutes and my body is toast.
Here are a few simple rules when doing complexes:
Exercises should follow a smooth transition done back-to-back
You cannot put the barbell, dumbbell, or kettle bell down until the complex is finished.
Use one weight for the entire complex set. No changing weight loads.
For starters begin with 2-3 exercises and about 2-3 complex sets. Try a barbell complex doing an alternating lunge, shoulder presses, and bent over row.
If you stick to these workouts to burn fat, you can expect to see dramatic changes to your physique, conditioning, and strength that you never would have imagined.
Are you ready to torch some body fat?
About the author Marco Carbajo is a bodybuilder, entrepreneur, writer, author, speaker, trainer, and founder of Bodybuilding blogger.com, the premier online source for bodybuilders all over the world providing top level workouts, supplements, nutrition, news, resources, and motivation. He is author of “Your Bodybuilding Journey – How to Get the Body You Always Wanted.”