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The Gym Team

Benefits of Compound Exercises for Fat Burn

What are compound exercises?

Compound exercise is a type of exercise which involves several muscle groups at a time. This is very beneficial for the body since you can usually workout 3-4 muscle groups. One of the greatest advantages of compound exercise is you can do a whole body workout just by doing a few exercises in a few minutes.

Are they really good for Fat Burn?

In regards to burning fat, one research also discovered that people burn 100% carbohydrates during compound exercises. For most individuals who want to burn fat, burning carbohydrates is very beneficial. The science behind this discovery is based on our bodies' very limited supply of carbohydrates for exercise, and when those stores get low, the body automatically releases fat to replace the muscle and liver carbohydrate.

Think of compound strength training as a reverse method of losing fat. Compound exercises burn a lot of calories and carbohydrates, which causes fat to be utilized after the workout. Also, it makes your Basic Metabolic Rate (BMI) much higher so you do burn more calories and fat at the rest.

Many people believe that to target certain muscle groups, isolation exercises are the way to go. This is simply not the case. Isolation exercises, for example bicep curls and the chest fly, only work one muscle across a single joint. Both actions focus on one muscle in a single movement. Compound exercises, like squats, bench presses, deadlifts and lunges, work multiple muscles across more than one joint through a single movement. Not only do they reshape troubled areas, like your glutes and abs, they also sculpt secondary muscles like triceps and calves.

Six good reason to use compound exercises:

1. You are giving your body a more complete workout, you're enhancing your balance and improving your core all at the same time.
2. Your heart rate stays elevated so you can perform the exercises longer. Isolation exercises produce more immediate lactic acid, causing you to fatigue quickly.
3. If your goal is to lose weight and decrease body fat, then burning calories directly from carbs is the best way to do it. (To achieve those same results you'd have to run a 5 kilometer race.)
4. Compound exercises also allow you to lift a heavier load (weight) because you involve more muscles in the action.
5. When you take advantage of those large muscle groups, like the muscles of the lower body, you activate testosterone, which helps increase muscle.
6. Compound exercises are also functional in daily activities, such as lifting a toddler or getting in and out of a car.

There's nothing wrong with performing isolation exercises during your workout. But if you don't have a lot of time to spend at the gym and you're trying to lose fat, then incorporating compound exercises into your routine is a more efficient way to do it.

Examples of Compound Exercises

- Squat + Shoulder Press

- Lunge + Triceps Overhead Extension

- Squat + Calf Raise

- Lunge + Shoulder Press

- Walking Lunge + Medicine Ball twist

The possibilities are endless!