Dear Friend,
Prett intriguing title in this issue, huh?
OK... I gotta be honest with you. It's simply NOT possible to change body fat into muscle.
It's
a popular misnomer... but what it REALLY means is to lose body fat
while retaining and/or gaining muscle mass. In this article I'll reveal
a highly effective way to do just that.
You're
about to discover the basics of a training protocol advocated by
Charles Poliquin and many other bodybuilding gurus called German Body Composition (GBC).
GBC
uses weight training for fat loss. Aerobic training is not utilized --
at all! The primary goal of this method is fat loss while
preserving hard earned muscle.
Most people don't know this but a lot of aerobic training usually cause a LOSS of muscle tissue.
Also, as an added little perk, many trainees will also add lean tissue during the course of a GBC cycle.
Results normally seen from this type of training average a loss of approximately one-half a percent of body fat per week.
The
basic premise behind GBC is the promotion of fat loss by increasing
lactic acid levels in the body, which in turn produces higher growth
hormone levels. This puts the body in an optimal state to burn fat and
build lean tissue.
So how do you go about attaining this state with your workouts?
Here's how to train to burn off body fat
and build muscle...
Full Body Workout Utilizing Upper and Lower Body Supersets
-- By alternating between upper and lower body exercises it is possible
to keep the rest intervals short, even with big compound movements like
the squat and bench press. This allows you to accomplish a large amount
of work in a relatively short time.
High Reps (10-15) Stopping Short of Failure --
Studies have shown that high reps sets with a time under tension of 40
to 75 seconds produce an appropriate amount of lactic acid for the
purposes of GH release and fat loss. You should stop about two reps
short of concentric (positive) failure. Training to failure has little
benefit and potential drawbacks with this protocol.
Remember, the goal is to create the environment within your body to burn fat.
If
you train to failure it would be highly unlikely you would last until
the end of the workout. The volume of work is pretty high (at least for
a natural trainee).
Short Rest Intervals (30-75 seconds)
-- By alternating between upper and lower body exercises, you will be
able to cut down on needed rest intervals greatly compared to repeating
the same movement in a straight set fashion. These short rest intervals
accelerate the accumulation of lactic acid and create our desired state.
Workout Duration Less Than One Hour
-- Studies have shown that weight training sessions lasting over one
hour tip the anabolic/catabolic scale in the negative direction. Fifty
minutes seems to be the ideal time frame. This does not include
warm-ups, stretching, or cool-down.
Below
are three sample workouts based on the GBC protocol. These three
workouts can be alternated throughout the week. Frequency of workout
sessions depends on training age and starting condition. The minimum is
twice a week and the maximum that I would recommend would be five per
week.
Supersetting is designated by
the use of letters and numbers i.e. A1 and A2 or B1 and B2. First
perform the A1 movement. Rest the prescribed amount of time and then
perform the A2 movement. Continue alternating between the two exercises
until all the recommended sets of each are complete.
The Workouts
Day One
A1 - Step Ups 4 x 12 - 60 sec rest
A2 - Chin Ups 4 x 10 - 60 sec rest
B1 - Lunges (dynamic) 3 x 12 - 45 sec rest
B2 - Incline Dumbbell Chest Press 3 x 10-12 - 45 sec rest
C1 - Seated Leg Curl 3 x 10 - 45 sec rest
C2 - Barbell Shoulder Press 3 x 12 - 45 sec rest
D1 - Seated Dumbbell Hammer Curl 2 x 10-12 - 30 sec rest
D2 - Lying Dumbbell Triceps Extensions 2 x 10-12 - 30 sec rest
Day 2
A1 - Deadlift 4 x 10-12 - 60 sec rest
A2 - Swiss Ball Push Ups 4 x 12-15 - 45 sec rest
B1 - Leg Press 3 x 12-15 (411) 60 sec rest
B2 - Seated Cable Row w/rope to Neck 3 x 10-12 - 45 sec rest
C1 - Single Standing Leg Curl 3 x 10 - 45 sec rest
C2 - Lateral Raise 3 x 12 -15 - 45 sec rest
D1 - Barbell Curl 2 x 10 - 12 - 45 sec rest
D2 - EZ Bar French Press (seated) 2 x 10- 12 - 30 sec rest
Day Three
A1 - Squat 4 x 12-15 - 60 sec rest
A2 - Bench Press 4 x 10-12 - 60 sec rest
B1 - Lunge (static) 3 x 15 - 60 sec rest
B2 - Barbell Rows 3 x 12 - 60 sec rest
C1 - Good Mornings 3 x 10 - 60 sec rest
C2 - Standing Alt. Dumbbell Press 3 x 12 - 45 sec rest
D1 - Reverse Barbell Curls 2 x 12 -15 - 30 sec rest
D2 - Triceps Pushdowns (underhanded) 2 x 12 -15 - 30 sec rest
I hope you find this program effective in achieving your goals. Give it a shot and let me know how it goes for you.
All the best,
Rick
Gray
P.S. This program works great for burning off body fat quickly. But would you like to know an extra secret to burn off the MAXIMUM amount of body fat in minimum time? Click here now...
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