Are you trying to optimize your fat loss efforts while getting the most out of your workout? If so, compound movements are the answer! Compound movements are those that use multiple muscles in a single exercise to help you create maximum strength and burn more calories than exercises that only involve one muscle group. With compound exercises, you can get superior results all in one session – not just for fat loss but for overall strength as well. In this post, we'll look at why compound movements are such an effective way to attack body fat and how you can incorporate these moves into your own routine.
What is Compound Lifting and why is it great for fat loss
Compound movements are essential for strength and fat loss because they allow you to move more weight with greater range of motion, which stimulates a larger muscle recruitment. By using compound exercises, you can target multiple muscle groups at once, activating multiple muscles and joints in one movement. This ensures that your workouts are more efficient and effective, leading to increased strength and improved fat loss. Compound movements also help to improve coordination and balance, which enables the body to become stronger, leaner, and fitter overall.
Getting started with the basics of compound lifting
Getting started with compound lifting is not as difficult as it may seem, and can provide great benefits in terms of strength and fat loss. To begin, start by mastering a few basic exercises such as the squat, deadlift, and press.. These exercises will allow you to build a strong foundation of strength and move onto more challenging compound movements. Once these basics are mastered, start adding in compound variations that target multiple muscle groups. Finally, be sure to incorporate proper rest periods between sets to ensure maximum gains! These aren’t bicep curls, you’ll need to be fresh going into each set!
The best exercises for fat loss when using compound lifts
The best "bang for your buck" compound movements are the ones that challenge multiple muscle groups and can scaled up or down based on experience. Here are my go to compound movements as well as a scaled down alternative for newer lifters or those that are unsure if they are using the proper barbell technique.
Barbell Back Squat - Scale down with Goblet Squat
Barbell Bench Press - Scale down with Dumbbell Bench Press
Conventional Deadlift - Scale Down with Trap Bar Deadlift
Military Press - Scale Down with Dumbbell Shoulder Press
Form and safety while performing compound lifts
Proper form and safety should always be top priority when performing compound lifts. Here are a few tips to get you started:
Engage your core before lifting for stability and balance - this helps protect the spine from injury.
Keep your back straight and chest up, maintain a neutral head position, and ensure that all movements are controlled with no jerky motions.
Use lighter weights when first starting out to ensure proper form is established before moving onto heavier loads.
Start each exercise with an empty barbell or light weight to get a feel for the movement.
Warm up with 5--10 minutes of dynamic stretching or activity before lifting.
Allow adequate rest periods between sets to help prevent fatigue and recover muscles properly.
How to incorporate compound lifts into your exercise routine
Ok great, compound movements are awesome, but how do you add them to your routine? Simple, they go first. You should perform these movements after your warmup and before any other exercises. This will ensure they you are at full strength for the day and can put the right amount of effort in strength and form into each exercise.
You also want to break these movements up on different days. I prefer combining one upper and one lower body movement on the same day to maximize results and perfect technique. For example:
Day 1 - Squat and Bench Press
Day 2 - Deadlift and Military Press
Day 3 - Rest
Day 4 - Squat and Bench Press
Day 5 - Deadlift and Military Press
Benefits of incorporating compound lifts into your routine.
Incorporating compound lifts into your fitness routine can provide a variety of benefits, including increased strength and muscle tone. With compound exercises, you are able to recruit more muscles to move a weight than with single-joint movements. This helps to strengthen even the smallest stabilizing muscles, aiding in providing greater stability and proprioception (body control). Additionally, working multiple muscle groups at once allows for higher intensity workouts that help develop stamina and endurance over time. Compound lifts also stimulate the production of hormones such as testosterone and human growth hormone, which aid in faster fat loss results. Ultimately, incorporating compound lifts into your routine will help you achieve an effective full-body workout!
Compound lifts can be a great way to create a workout that helps you reach your fat loss goals. You will benefit from the increased strength and muscle tone, improved endurance, and faster fat loss results you experience when utilizing compound lifts within your routine. They key is to start with the basics of each lift, use proper form and safety techniques while performing them , and then decide how best to incorporate them into your existing program. If you're having difficulty getting started or need help building the perfect workout routine tailored specifically for your needs, it might be helpful to connect with an experienced fitness coach or trainer who can guide you through the process. Check out my remote programming options today to get access to customized workouts designed by me make sure you reach your goals safely and effectively!
Comments