A compound exercise is one of the best means of burning the most calories in the shortest period. These exercises challenge most people because they are not accessible in any sense – but they are fundamental for your advancement in strength training and re-shaping your body.
They are so important, and what I recommend above isolated exercise because they use the most muscle groups in your body to perform them. For instance, when you are deadlifting, you’re using your arms, legs, glutes, back, abdominals, chest and triceps. I could get into the particular exercise’s nitty-gritty, but there are quite a number of them used in this specific movement. It takes a lot of strength to execute a deadlift. Therefore, it burns the most calories. It puts the body under stress (a good kind of stress), strengthening your muscles, bones and conditions your body. There are various ways you can perform this movement – depending on your goals. You could go for the heavier types of deadlifts, which build strength, lower your weight somewhat and do many repetitions (endurance and fat burning). Both of these should be used regularly and within your training schedule. You do want to make sure that strength and endurance are both part of your goals.
Wishing a training program, I recommend that you use at least one compound movement. These can be squats, deadlifts, pull-ups, bench presses, lunges or step-ups. The best way to structure your training program is to mix them up with isolated movements. Because compound movements are the most taxing exercises, you should perform them during the start of your plan. I like to begin mine with them straight off the bat. If I leave them towards the end of my program, I usually don’t perform them to the best of my ability. In saying that, sometimes I do what’s called a “pre-exhaust”, which means I will first exhaust the muscle with an isolated movement, then move towards the compound straight after, for examples. I will perform leg extension first, then move onto squats or lunges. It’s a challenging program but a great way to exhaust the predominant muscles you’re using then allow the weaker ones to start taking over. This is an excellent way to build strength and endurance among the more invalid links you have. It’s pretty effective to train in this fashion.
If you aim to burn the most calories, you can in any given session, then allocate the right amount of compound movements to make that shift and build muscle mass faster. Remember, too, that building muscle mass is a great way to increase your metabolism and lose weight as well. This is a great recipe book, using only five critical ingredients per recipe. If you are busy and looking to create great food for weight loss and muscle building, this is definitely for you.