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The BEST way to Burn Body Fat

19 years old. There I was, plastered on the floor with a lowly 65 lbs on the barbell beside me. My lungs ached, forearms screamed, and legs felt like jello.

http://www.flickr.com/photos/jaredpolin/4560294699/
http://www.flickr.com/photos/jaredpolin/4560294699/

In my post-workout daze I said “Are you shitting me? I can deadlift 3x my bodyweight and 1/3 of my bodyweight just made me it’s little bitch. There is no way this should be difficult. But it was.” 

A new method The BEST way to Burn Body Fat was born.

It’s been 5 years since I first used them, but my first experience with barbell complexes still rings loud and clear. Barbell complexes are arguably the most efficient method to rapidly boost conditioning and strip body fat.

You see, although I base most workouts around multi-joint barbell exercises combining them all into a series was something new. In most cases, the more familiar you are with an exercise the less effective it is for fat loss and body composition changes.

The hard to swallow fact is, traditional cardio is a piss-poor method for fat loss. Most people become very efficient on the treadmill or elliptical quickly, leading the body to adapt and become more efficient. To give it to you straight, the things you suck at are probably the best for losing fat.

I have yet to train anyone who breezes through barbell complexes and hasn’t shed flubber. The best part is, they only take 10 minutes at the end of your workout.

For barbell complexes the only equipment needed is space to move, a barbell, and possibly a few weights. Regardless of strength levels I’d recommend starting with an empty barbell. Speed and full range of motion are more important than weight. In addition, adding too much weight will hinder your recovery and conflict with the remainder of your intelligent programming. Move as fast as possible through each exercise without putting the bar down. Your heart will be pulsating through your t-shirt, your lunges will scream, but damn you will be glad you did these.

Here are three of my favorite barbell complexes

“Rookie”

  1. deadlift 4×12 rest 0
  2. hang clean 4×12 rest 0
  3. Military press 4×12 rest 0
  4. front squat 4×12 rest 60-90 sec

“The Olympian” 

Bach Performance Athlete Raven Cepeda performs complexes only 10 minutes per week to stay lean while bulking for a powerlifting meet
Bach Performance Athlete Raven Cepeda performs complexes only 10 minutes per week to stay lean while bulking for a powerlifting meet
  1. Hang Snatch 3×10 Rest 0
  2. Push Press 3×10 Rest 0
  3. Hang Clean 3×10 Rest 0
  4. Front Squat 3×10 Rest 0
  5. Front Squat Reverse Lunge 3×10 Rest 0
  6. High Pull 3×10 rest 60-90 sec

**Note: If you don’t know how to properly perform these exercises avoid this sequence. Never perform exercises without proper training, but even more with overhead lifts such as the Olympic lifts.

“The Widow Maker”

  1. Overhead Press 2×10 Rest 0
  2. back squat 2×10 Rest 0
  3. reverse lunge 2×10 Rest 0
  4. hang clean 2×10 Rest 0
  5. front squat 2×10 Rest 0
  6. bent over row 2×10 Rest 0
  7. Romanian deadlift 2×10 Rest 0
  8. Front Squat lunge 2×10 Rest 0
  9. biceps curl 2×10 Rest 0
  10. front squat hold calf raise 2×10 Rest 90-120 sec

 

Will you step up to the plate and make 10 extra minutes for Complexes?

Complexes are a great method to dramatically improve your body composition and conditioning without stripping your hard-earned muscle. This isn’t for the faint-hearted or de-conditioned. It’s not for novices or those extremely out of shape. Don’t even try these if you aren’t experienced or coming back from an injury, this isn’t for you. It’s brutal.But if you follow this routine twice per week for four weeks you’ll see ridiculous improvements in your conditioning while stripping off layers of body fat.

What are you waiting for, stop wasting time and get Real Results.

Have you ever performed complexes? Share your favorite workout below!

photo credit: <a href=”http://www.flickr.com/photos/jaredpolin/4560294699/”>jaredpolin</a> via <a href=”http://photopin.com”>photopin</a> <a href=”http://creativecommons.org/licenses/by-nc/2.0/”>cc</a>

 

How to Estimate Your Percent Body Fat

body fat percentage chart for men and women

Hey! This is one of my first blog posts from the early Bach Performance days. If you’ve found this post, I’m betting you’re looking to get lean and shredded.

With that in mind, I have a free workout for you. Grab it here, and enjoy the post!

Hook me up with the Free Fat Loss Program, Eric!


Whether you have access to body composition measuring tools or not you should have a good idea of your body fat percentage. With that being said below is a post regarding what you can expect to see in the mirror based on several different body fat percentages.
Enjoy!

Body fat measurements are the superior method in determining body composition and weight loss.  Body fat percentages are very self-explanatory; they are simply the percent of fat that your total weight is comprised of. For example, a 200 lb male with 15% bodyfat would have 30 pounds of fat on his body. The remaining 170 pounds would comprise of bone, muscle, organ tissue, water, blood, and everything else.

Consuming fat and having baseline amounts of body fat and is vital to the human body for performing essential bodily functions. Body fat provides insulation and protection for vital organs, produces hormones, aids in digestion, maintains body temperature, and promotes healthy cellular function.

There are many ways which health and fitness professionals use to measure body fat percentages. There are circumference measurements, bio electrical impedance (BIA), skinfold measurements, ultrasound, bodpod, hydrostatic weighing, dual energy X-ray absorptiometry (DEXA), X-Ray, and MRI.

As with any test there is variation and error in body fat percentages, with even the best tests still having a percent error ranging from 1-3%. Most of these tests require skilled technicians, consistent testers, algorithms, and environmental variables, and some pocket change in order to perform the tests. As you see lots of variables must be accounted for in order to get an accurate reading of your body composition.

Picking out a professional facility and well-trained technicians is a great option and will give you the most accurate results but this is not always feasible. For that reason, I will provide some descriptions of different body fat percentages and what you can expect to see in the mirror at these body fat percentages.

Want to Simplify your Fitness and start making progress today? Click Here.

Essential body fat is typically 3-5% for men and 10-12% for women. In terms of obesity males reaching 25% body fat and females reaching 32% body fat qualify as obese by most standards.

How to Estimate Your Percent Body Fat

Below are descriptions of various body fats and what you can expect to see in the mirror:

20% Body Fat: No visible muscle definition, poor separation of major muscle groups unless extremely large and developed.

15% Body Fat: Some moderate muscle separation begins to become evident; specifically in the deltoids as they shoulders do not hold much fat. In most cases the abs are not yet visible.

12% Body Fat: The chest, back, and abs all gain some definition. There is an outline of the abdominal muscles and a 2-4 pack may be visible.

10% Body Fat: A 6 pack is visible when flexed. Deeper more pronounced muscle separation in the arms, chest, legs, and back.

7-9% Body Fat: 6 pack abs visible at all times. There is visible separation between quadriceps muscles and back musculature is clear. The serratus anterior (those wicked cool lines on the side of your ribs) should be visible  Arms should be visibly vascular most of the time.

5-7% Body Fat: Competitive male body builders often are in this range. Lower abdominals and legs are both vascular and well-defined. Striations appear in large flexed muscle groups, especially the chest.

body fat percentage chart for men and women
body fat percentage chart for men and women

These descriptions are by no means an end all, as everyone has unique muscular development. These percentages also only take into account subcutaneous fat, the fat that sits directly underneath the skin and not the visceral fat which sits around the organs.

Hydration status also plays a huge role in many tests such as the skin fold because subcutaneous fat holds water. In most cases body fat percentage is underestimated, so swallow your pride and be conservative with your estimations.

Knowing your body fat percentage is a great way to set body composition and FAT loss goals while giving you a tangible picture of what you can expect to see. For best results see a qualified professional and follow pre-testing protocols, but if this is not an option use these descriptions to get a good idea of where you are.

Hook me up with the Free Fat Loss Program, Eric!

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