In the world of fitness, there are two main types of exercises -- isolation and compound. Compound exercises, also known as multi-joint, involve more than one muscle at a time. The end result of doing these is that you gain a high amount of muscle. This not only improves your appearance, but it also promotes weight loss.
Significance
The main objective with a compound workout is to pack on as much muscle as possible. When you increase your muscle mass, you also increase your resting metabolic rate. In fact, adding as little as 3 lbs. of muscle will cause you to burn an extra 630 to 1,050 calories a week, according to the University of Michigan Health System.
Prevention
Compound exercises incorporate many joints and muscles at the same time. If you were to start your workouts without properly warming up, you run the risk of suffering an injury. To prevent this from happening, spend five minutes doing dynamic stretches which are performed in motion. These will get your body ready for exercising movements. Perform stretches like lateral lunges, leg swings, alternating toe touches, ankle bounces, arm crossovers, shoulder shrugs and side bends.
Types
When doing a weight loss compound workout, perform exercises like bench presses, shoulder presses, bent-over rows, squats and deadlifts. Each one of these exercises recruits several muscles at once. Bench presses, for example, work the pectorals, deltoids and triceps. The pecs are the chest muscles and the delts are on the sides of the shoulders. Use either dumbbells or barbells with each exercise because they cause you to recruit stabilizing muscles.
Function
When you do your exercises, make sure to execute proper form to maximize your muscle building potential. Take the dumbbell bench, press for example. Lie face-up on a flat bench and hold dumbbells 1 inch apart, directly above your chest with your palms facing forward. Your arms should be completely extended at this point. Slowly lower the weights down by bending your elbows. Once your upper arms are parallel to the floor and your elbows form 90-degree angles, push the weights back to the starting point and repeat. When pushing up the dumbbells, do not let them bang into each other. Keep your core tight throughout the exercise, take two full seconds to lower the weights and one second to push them back up.
Size
To achieve the best results, you need to use enough weight. Aim for a resistance that allows you to only do eight to 12 reps with good form. Perform three or four sets of each exercise and work out every other day. Instead of taking long rest breaks between your sets, rest for no more than 60 seconds. If you want to maximize your caloric expenditure, jump rope during your rest breaks or walk in place.
Considerations
Building muscle and losing weight both require good eating habits. To boost your progress, reduce your intake by 500 calories a day. This will lead to about 1 lb. of weight loss a week according to MayoClinic.com. Eat foods that are beneficial to muscle growth and energy levels, such as fruits, vegetables, lean meats, low-fat dairy, nuts, seeds, whole grains and beans.
Warning
If you have never worked out before or have had a long layoff from exercise, make sure to get evaluated by your primary care physician before you begin a new exercise routine.
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