Fastest Fat Loss Ever?

The biggest problem or complaint I get from clients who use commercial facilities is that it's really hard for them to tie up two pieces of gym equipment at peak hours, or even one. A bench at Fitness First for example, sound familiar?

Trainers all over the world hear about these problems. Alwyn Cosgrove, a trainer in California created a fat loss/ conditioning program based around one piece of equipment - where you stay in the same spot, using the same load for the entire duration (complex). 

This method has become the cornerstone of conditioning/ fat loss programs for several athletes. If it works for them, it will work for you. 

Using Complexes

• Combo lifts are great for those who lack equipment or space. they can make good warm-ups, or can be used for metabolic work or for in-season athletic training because their time efficient. 
• If you want to try combos, use familiar movements. Don't put unfamiliar exercises together. 
• The weakest exercise in the sequence determines the load you'll use.
• Use exercises that flow well together. 

Four main reasons to consider complexes:

1. Time/ Space/ Equipment

Small facility?

Lack of equipment?

2. Increase Training Volume

A five- movement complex x 6 reps has a total volume of 30 repetitions per set. At only 20kg, this come out to 600kg per set!

3. Change-up: Break-up Monotony (this is more for athletes)

Long in-season cycles

Off-season loss of focus

Break-up a long microcycle phase

Unloading phase

4. Metabolic/ Conditioning Effect

Increase word demand, use more muscle groups 

Increase caloric expenditure in fat loss programs

Increase EPOC/ Afterburn effect massively

Increase work capacity

The workout

Perform each complex once per week for four training sessions per week. Use the following progression:

Week One: 4 sets of 5 reps each - 90s rest

Weel Two: 5 sets of 5 reps of each - 75s rest

Week Three: 5 sets of 6 reps of each - 60s rest

Week Four: 6 sets of 6 reps of each - 45s rest

Complex A

Bent Over Barbell Row

Hang Clean

Front Squat + Push Press

Jump Squat

Good Morning

Complex B

Romanian Deadlift

Hang Clean + Front Squat + Push Press

Reverse Lunge

Complex C

Deadlift

High Pull

Squat Clean

Military Press

Jump Lunges

Complex D 

Jump Squat

Squat

Squat & Hold 10s

Military Press

Push Press

Squat & Press

Note: Try to work all exercises at a speed of 1-2 reps per second

Final Word

If you're coming back from injury or illness, don't try this program yet. But if you follow this routine for four weeks you'll see a very significant improvement in your conditioning and a massive drop in your body fat!