Barbell Complexes for Burning Fat and Building Muscle

Barbell complexes are one of the most effective exercises for building muscle and burning great amounts of fat at the same time.  For those of you who are unfamiliar barbell complexes let me give you a brief description.  A barbell complex is usually a combination of 4 or 5 different barbell exercises done in succession without putting down the bar.  When you have performed each exercise one time you have completed one repetition.  Barbell complexes will usually be done for 6 - 10 repetions.  You need to make sure that the weight that you place on the bar is light enough to enable you to do each exercise and to make it through all of the repetitions since the barbell complex is so demanding on your body.

An example of a barbell complex can be found below:

Dead Lift
Hang Clean
Front Squat
Push Press
Back Squat

The following video by the good folks at Crossfit gives you a good example of what a barbell complex looks like in practice and a good look at how demanding it can be.  However, don't try to attempt it with the amount of weight that they use from round four on unless you are in excellent condition.

Why are barbell complexes for effective at burning fat? I know that this might sound a little weird but the bulk of the calories that you burn during the day are burned while you are at rest. The higher your metabolic rate the more calories you will burn. Exercise routines that carry a higher metabolic cost will actually raise your metabolic rate even while you are at rest. This is actually the result of something called Excess Post Exercise Oxygen Consumption (EPOC). Very simply it means that when your body has experienced an intense workout it continues to burn calories at a higher rate for the next 24 - 48 hours.

When you are looking to burn fat with your exercise routine, you want to find a routine that burns calories, elevates your metabolism and one that maintains your muscle mass. You see it is incredibly important to build your muscle mass. The more muscle you have the more calories you will burn while at rest. Very simply put muscle requires more energy from your body to maintain it.

The standard exercise that many people perform to burn fat is to go for a jog. However, steady state cardio is indiscriminate in what it uses for fuel. It will burn fat but it will also burn muscle depending on the length of the jog. Have you ever seen a muscular marathon runner? They don't exist. Their training consumes much of their muscle. Now if you are after the marathoner physique then by all means go out and jog 8 miles each day. However, if you would like to have a physique that others are envious of then read on.

Barbell complexes accomplish all three feats. They burn a serious number of calories but what makes them stand apart in the fat burning process is the fact that they have a high metabolic cost (raising your metabolism) and they help maintain your muscle mass. Complexes will maintain your existing muscle and add muscle to your frame. This makes them possibly the best type of exercises to burn fat.

So if you have never added barbell complexes to your fat burning workouts then you might want to add them to your routine.