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      FITNESS TIPS FOR 9/22/2004                  

How To Turn Fat Into Muscle
By Doberman Dan 

OK... to be quite honest, turing body fat into muscle is simply NOT possible. 
But it has become a popular saying. What it REALLY means is to lose body fat 
while retaining and/or gaining muscle mass. 

In this article I would like to share 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. 
Contrary to popular opinion, aerobics 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? 

The following is a bullet point list of what you need to do:

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. Also, 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. 

Sample Workouts

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 

In these examples I use the notation system developed by Charles Poliquin 
because it provides a good amount of detailed information on each of the 
workout variables. 

There are a few notations that you might not be familiar with. These are used 
to denote supersetting and tempo. 

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. 

Tempo (the speed at which you perform the movement) is designated with a 
three-digit number in units of seconds i.e. (301). The first number is the 
eccentric or lowering portion, the second number indicates the isometric or 
pause, and the final number is the concentric or positive portion. For 
example, on a bench press with a 311 tempo you would lower the load for 
three seconds, pause on the chest for one second, and then extend to the 
start in one second. Note: "X" denotes explosive effort. 

Day One

A1 - Step Ups 4 x 12 (20X) 60 sec 
A2 - Chin Ups 4 x 10 (311) 60 sec 

B1 - Lunges (dynamic) 3 x 12 (311) 45 sec 
B2 - Incline Dumbbell Chest Press 3 x 10-12 (411) 45 sec 

C1 - Seated Leg Curl 3 x 10 (401) 45 sec 
C2 - Barbell Shoulder Press 3 x 12 (311) 45 sec 

D1 - Seated Dumbbell Hammer Curl 2 x 10-12 (411) 30 sec 
D2 - Lying Dumbbell Triceps Extensions 2 x 10-12 (422) 30 sec 

Day Two 

A1 - Deadlift 4 x 10-12 (311) 60 sec 
A2 - Swiss Ball Push Ups 4 x 12-15 (222) 45 sec 

B1 - Leg Press 3 x 12-15 (411) 60 sec 
B2 - Seated Cable Row w/rope to Neck 3 x 10-12 (321) 45 sec 

C1 - Single Standing Leg Curl 3 x 10 (411) 45 sec 
C2 - Lateral Raise 3 x 12 -15 (221) 45 sec 

D1 - Barbell Curl 2 x 10 - 12 (311) 45 sec 
D2 - EZ Bar French Press (seated) 2 x 10- 12 (311) 30 sec 

Day Three 

A1 - Squat 4 x 12-15 (401) 60 sec 
A2 - Bench Press 4 x 10-12 (411) 60 sec 

B1 - Lunge (static) 3 x 15 (311) 60 sec 
B2 - Barbell Rows 3 x 12 (311) 60 sec 

C1 - Good Mornings 3 x 10 (312) 60 sec 
C2 - Standing Alt. Dumbbell Press 3 x 12 (201) 45 sec 

D1 - Reverse Barbell Curls 2 x 12 -15 (212) 30 sec 
D2 - Triceps Pushdowns (underhanded) 2 x 12 -15 (312) 30 sec 

I hope you find this program effective in achieving your goals. Give 
it a shot and let me know how it goes for you.


If you would like to get bigger and stronger without putting 
on fat, or if you just want to lose some fat without losing that 
hard-earned muscle, or maybe even get that
thin-skinned contest shape...

Click Here To Gain Muscle While Losing Fat
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