Compound It!

By far the most effective way to train for any desired physical result, including increased bone density, is to incorporate compound multi-joint progressive resistance exercises. If you are after rapid, SUSTAINABLE weight loss, weight gain, speed and power or just raw strength, this is the way to go. Although a properly designed nutritional plan is responsible for 80% of your results you still need to exercise properly to realize that last 20% of your goal. Now 20% may not sound like much but make no mistake, without it your results could be disastrous.

So what is a compound exercise? It is an exercise which involves more than one muscle group and utilizes a range of motion through several joints. A great example would be the squat, which works practically every muscle group and moves through nearly every joint we have.

Why does this work so well? In regard to weight loss, utilizing multi joint compound exercises demands a lot of ENERGY when the program is designed and performed properly. That translates to burning up lots of calories in a short period of time. As a matter of fact studies have shown 30 to 40 minutes of progressive compound resistance training burns up calories equal to a 5K race. However it doesn’t stop there. Where as your metabolism will return to normal in a couple of hours after a 5K run this is not the case after 40 minutes of compound resistance training. Your metabolism may stay elevated for as many as 19 hours post training. Yes, even while resting. I realize that the preferred fuel while training is carbohydrate but with a properly designed nutritional program the carbohydrate that is available for energy will be used up while training leaving a good 19 hours of FAT BURNING.

Proper progressive compound resistance training places new stress loads on your body. This effect stimulates the endocrine system to produce more HGH, makes available more usable testosterone and increases IGF1. This translates into new muscle and a recipe for fat burning 24 hours per day. Keep in mind ladies; you don’t have enough testosterone to get bulky huge muscles so no fear. What you will experience is a beautifully toned and shaped physique. I will stress here once again the increase in bone mass which becomes ever so important as we grow older.

There are many advantages to incorporating progressive compound resistance training and perhaps I will discuss more, such as speed reaction time in sport, in another post. If you are not familiar with progressive compound resistance training be sure to seek out a professional trainer who is well versed in compound exercise programs and discuss your requirements with them. They will be able to advise you on how to set up an effective program ensuring your safety and results.

I will be happy to answer any questions you might have. Just leave a comment or email me - premierblueprints@gmail.com