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Anabolic Secrets eJournal
Issue 12

In This Issue...

How To Change Fat Into Muscle


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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