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While cardio burns calories and fat when you're performing it, high rep strength training has what is known as high EPOC or "Excess Post-Exercise Oxygen Consumption." This is a fancy term for saying how long your metabolism is elevated after exercise. Studies show that a well-designed strength program can elevate your EPOC or metabolism for up to 38 hours after the workout. Strength training coupled with diet and cardio burns fat far more than cardio and diet alone. Generations of bodybuilders have figured out through trial and error that high rep strength training coupled with cardio and low carb dieting gets them cut up. As you can see a typical pre-contest routine involves more machines, dumbbells and isolation movements. Although bodybuilders have followed this type of training for decades, this doesn't mean it's the optimal cutting program. Although circuit training is a great strength training routine for fat loss, logistically, it is not always feasible.
Using mini-circuits gives you the powerful fat loss effect of circuit training without the logistical nightmare of procuring and securing multiple exercise stations and equipment. To get around this, however, one can simply employ a "mini-circuit." This is where you alternate between an upper and lower body exercise.
Old-time bodybuilders relied heavily on machines, cables and isolation movements in their pre-season programs.
Machines and isolation movements just don't stress as much muscle and don't burn as many calories or fat as a result.
The above program is very tough, but if you build a bigger engine, then you'll burn more fuel.
Although any type of physical activity can have positive health benefits, the benefits of steady-state cardio training from a fat-loss (without muscle loss) perspective are often misunderstood and overstated. It’s important to note this isn’t to discount that some calories are more nutrient dense than others; we’ve all heard the term “empty calories” before, but one can still gain fat from eating “healthy” nutrient-dense foods, if they eat too many calories. Now, with the above reality in mind, instead of spending the extra time doing more cardio to burn (let’s say) 300 calories, you can simply cut 300 calories out of your diet each day and end up with the same result without having to bother with all the boredom and time consumption involved with the additional cardio. The calories consumed versus calories burned issue is only half of the healthy fat-loss puzzle because you certainly don’t want to lose muscle.
In other words, the resistance-training group lost significantly more fat and didn’t lose any muscle. The point is, you should focus on strength training and watch your diet (instead of doing lots of extra cardio). A metabolic complex is a series of strength-training exercises that are each performed for multiple reps using the same piece of equipment.
Stand tall with your feet hip-width apart and a barbell across your shoulders behind your head. Note: After performing the last repetition of the reverse lunge, use your legs and arms in a coordinated fashion to lift the barbell off the back of your shoulders to the front of your body to begin the overhead push press.
Stand with your feet shoulder-width apart and hold the barbell with your hands just outside shoulder-width apart. Stand with your feet shoulder-width apart and hold a barbell with your hands roughly 12 inches outside each hip.

Stand with your feet shoulder-width apart and hold a barbell in front of your thighs with your arms straight and your hands placed on the bar roughly 12 inches outside each hip. Stand tall with your feet roughly shoulder-width apart while holding a dumbbell in front of each shoulder. Note: After you finish all of your squat to Romanian deadlifts, place one dumbbell on the floor to set up to perform the next exercise, freestanding one-arm row. Assume a split-stance position, with your right leg in front of your left leg with both knees slightly bent, and hold a dumbbell with your left hand. Use the heaviest load possible to complete the reps while moving quickly with good control through the complex.
It is recommended that you use a higher number of repetitions for the easier exercises (the ones you’re strongest at performing) within a complex and use a lower number of repetitions for the most difficult exercises (the ones you’re weakest at performing). There is no rest between exercises within a given complex (unless you need to take a quick breath).
To see even more great content from Nick Tumminello and our other expert training and nutrition writers, check out the NEW APRIL issue available NOW. During pre-contest season, they strip away the fat through diet and training, which consists of weight training at higher reps with shorter rest periods. Rest periods would start out at 1 minute and decrease by ten seconds from week to week until you hit 20 seconds of rest. Unless you bulked up to gigantic proportions during the off-season or are on a cycle of steroids, you would most likely overtrain from the high volume of sets and exercises on the above program.
Anyone who has tried circuit training in the gym knows how pissed off people can be when you hog up multiple machines and stations. Rather than hog up multiple machine and stations and be interrupted by interlopers, you can stay at one or two stations and use one or two pieces of equipment. A typical exercise combination I use with my clients is a lower body exercise, such as the squat, coupled with pushups.
Compound movements (such as the power lifts) and multiple compound movements (such as the Olympic lifts), however, burn more calories. You should, however, include machine and isolation movements to bring up any lagging body parts. We are your personal trainer, your nutritionist,your supplement expert, your lifting partner, your support group. Especially because research has shown aerobic activity to be the optimal mode of exercise— over resistance training— for reducing body fat in a timely fashion.1 Cardio works faster than weight training in these short-term studies comparing cardio training to weight training for fat loss, because cardio tends to burn more calories per minute during the workout than traditional resistance training methods. This is why cardio training isn’t emphasized in my book Strength Training for Fat Loss, as in most cases, you essentially eliminate the need for it (from a fat-loss perspective) when you simply eat fewer calories to create a deficit. One group was given an aerobic exercise only protocol (walking, biking or jogging four times per week), and the other group was given resistance training only, three times per week.
Not to mention, when resting metabolic rate was calculated after the study, it was found that the aerobic (cardio) group was burning 210 fewer calories daily. In other words, a complex is a full-body circuit where all of the stations involve one piece of equipment, which is helpful in a crowded gym with lots of people all trying to use the same equipment.
Slightly bend your knees and then quickly reverse the motion, exploding into the bar and driving the barbell overhead using both your arms and legs in a coordinated fashion.

Bend over at your hips, keeping your back straight so that your torso is parallel to the floor and keeping your knees bent 15 to 20 degrees. Keeping your back straight, hinge at your hips and bend forward toward the floor, keeping your knees bent at roughly a 15- to 20-degree angle.
Hinge at your hips, keeping your back straight so that your torso becomes parallel with the floor. This type of training coupled with dieting would make you lose muscle rather than retain it. Plus people will jump in on a machine, thinking that you're done because you moved on to the next exercise in the circuit. The very fact that you have to use more muscles to stabilize the weight means that you stress and develop more muscle and burn more calories and fat as a result.
For example, if you were lagging in rear deltoid hypertrophy, then you would include lying rear lateral raises in your program.
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In contrast, the resistance-training group had increased their metabolism by 63 calories per day.
Reverse the movement by coming out of the lunge and bringing the same foot forward so that you are back to your starting position. Once the bar is completely overhead, slowly lower the barbell back down to complete one full repetition.
Perform a row, pulling the dumbbell toward your body without rotating the shoulders or hips, making sure to pull your scapula toward your spine in a controlled manner as your arm moves into your body. To better allow your hips to rotate in this exercise, allow your heel to come off the ground as you turn. Be sure to maintain a stable spinal position, keeping your back straight throughout the exercise. Comparison of Weight-Loss Diets with Different Compositions of Fat, Protein, and Carbohydrates. However, the resistance-training group lost 32 pounds, and 32 pounds were fat; zero was muscle. As you squat, be sure that you do not allow your heels to come off the ground or your knees to come together toward the midline.
Keep your back straight, hinge at your hips and bend forward toward the floor, keeping your knees bent at roughly a 15- to 20-angle.
Once your torso is roughly parallel to the floor, drive your hips forward toward the dumbbells, reversing the motion to stand tall again.

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