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How To Turn Fat Into Muscle

By Doberman Dan
OK... to be quite honest, turing body fat into muscle is simply NOT
But it has become a popular saying. What it REALLY means is to lose body
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
Contrary to popular opinion, aerobics usually cause a LOSS of muscle
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
one-half a percent of body fat per week.
The basic premise behind GBC is the promotion of fat loss by increasing
acid levels in the body, which in turn produces higher growth hormone
This puts the body in an optimal state to burn fat and build lean
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
between upper and lower body exercises it is possible to keep the rest
short, even with big compound movements like the squat and bench press.
allows you to accomplish a large amount of work in a relatively short
High Reps (10-15) Stopping Short of Failure -- Studies have shown that
reps sets with a time under tension of 40 to 75 seconds produce an
amount of lactic acid for the purposes of GH release and fat loss. You
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
The volume of work is pretty high (at least for a natural trainee).
Short Rest Intervals (30-75 seconds) -- By alternating between upper and
body exercises, you will be able to cut down on needed rest intervals
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
the negative direction. Fifty minutes seems to be the ideal time frame.
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
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
to denote supersetting and tempo.
Supersetting is designated by the use of letters and numbers i.e. A1 and
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
eccentric or lowering portion, the second number indicates the isometric
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.