Working out to get lean is not the most enjoyable experience. The calorie deficit, watching what you eat, and the higher intensity workouts required to see your abs are tough. There are not many ways around it when you want to get a lean look. Therefore, it would be best to have workouts to get there quickly because you want to do this as efficiently as possible.
This is where dumbbell complexes for fat loss come in.
What Are Dumbbell Complexes?
Dumbbell complexes are a series of back-to-back strength exercises (usually between four to six exercises) combined into one training complex. You do all the reps of one movement in the complex before moving on to the next exercise. The dumbbells don’t leave your grasp until you have finished all the exercises in the complex.
The key to a good dumbbell complex is ensuring that lifts occur in logical order. For instance, how did the dumbbells get there if you did a bent-over row followed by an overhead squat? Doing bent-over rows to a dumbbell snatch makes more sense.
How Dumbbell Complexes Are Good For Fat Loss
Any workout where you work many muscles in a short amount of time is excellent for muscle conditioning and fat loss as long as you recover correctly. The key to dumbbell complexes is that you will be sucking in the air and playing catch-up afterward. Let me explain. Dumbbell complexes increase the demand for oxygen during and after your workout.
The increased demand for O2 after your workout is called Excess Post Oxygen Consumption or EPOC. EPOC is the oxygen required to restore your body to homeostasis or balance because a dumbbell complex can play havoc with your O2 balance.
This is why your body burns fat long after you finish your workout. You burn five calories for every liter of oxygen you breathe to recover, and increasing your demand for O2 by doing dumbbell complexes will enhance your fat-burning capacity. Yes, they suck literally and figuratively, but they are effective.
And that’s what you want, correct? You can thank me later.
Advantages of Dumbbell Complexes
The king of all complexes is barbell complexes because you can use the most weight due to the stability and the fixed range of motion. But they are more challenging to perform, and dumbbells are easier by comparison. Besides burning unwanted fat, dumbbell complexes have a few vital benefits.
- Reduced Strength Imbalances: Subtle weight shifts occur with many bilateral barbell lifts, which may further increase strength imbalances if they exist. Dumbbell complexes help strengthen these imbalances and make you more aware that it is happening.
- Improved Conditioning: Dumbbell complexes are challenging and intense because you’re doing a large amount of work in a short amount of time. Doing this high-intensity work in a short amount of time is difficult, but on the flip side, you’ll improve your conditioning.
- Better Technique: With dumbbell complexes, you’ll be doing more reps while tired, and that is just a fact. Experiencing muscle fatigue encourages you to lift with better technique and helps you zone in on each lift because you don’t want to get hurt.
Dumbbell Complexes For Your Next Fat-Burning Workout
Do any rep variations with the following dumbbell complexes you please. Still, IMO performing either three reps, eight reps, or anything in between makes for excellent strength, hypertrophy, and fat loss workout. Two to four rounds will have your lungs and muscles saying enough is enough.
A few guidelines for the complexes below.
- Your weakest movement determines the weight you will use for the rest of the exercises in the complex.
- If you do the same complex within the week, vary the reps you use. Say one day, do three reps with a heavier dumbbell and eight reps with lighter dumbbells.
- Anywhere between two to four rounds, your lungs will scream for mercy.
- Dumbbells leave your hands once the complex is finished.
- Rest 2 minutes or more after each round.