Its no secret you have to change up your strength training routine to continue to burn fat. How do you do that? Cut out a workout in a magazine? Make it up on the fly? Keep doing your same workout?
Don’t lose heart! If you need a tip to kick your fat burning into higher gear, try complex strength training. This method burns fat better than traditional strength training. Complex strength training should not be tried by beginners or those with inadequate body strength. It is a high-risk, high-reward type of superset strength training.
If you want to burn more fat, add higher intensity to your workouts. Complex strength training will force your neuromuscular system to adapt to new training stimuli. This will help improve your fat loss and weight loss results.
Power, or speed strength (how fast your muscles can produce force) is one of the best ways to improve your workout efficiency. Plyometric exercises help you to increase power. When plyometric exercises are paired with a similar strength exercise, your strength and body shape will improve faster.
Complex training to improve strength supersets a power exercise with a biomechanically similar strength exercise. An example would be pairing repeating full-speed squat jumps with barbell squats. The barbell squats would be performed 1-2 minutes after the squat jumps to get maximum neuromuscular adaptations.
You would do a set of full-speed repeating squat jumps (8-10 reps). Rest 1-2 minutes and then do 3-5 barbell squats at 85%-90% of 1RM. This is an advanced training method and should not be performed by those who do not have adequate stabilization strength and muscular strength.
Exercises like the squat works the major muscle groups. To recruit more muscle fibers during workouts and improve your fat loss success, focus more on multi-joint or compound exercises like the squat.
Compound exercises will help you burn more fat because of the intensity of working large muscle groups in your body. You will also burn more calories after your workout.
Other strength and plyometric exercises can also be superset this way (such as shoulder press/explosive medicine ball 2-handed upward throw).
Complex training to improve strength is designed to increase strength throughout the full range of motion.
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