GBC lose fat

Lose Fat in a Hurry with GBC Burst Training

If you don’t like cardio or are simply looking for the fastest way to lose fat, there is the German Body Comp (GBC) program. Without changing their diet, both men and women using the GBC program have been able to lose up to .5 percent of fat per week while gaining muscle. Many people, however, hold off on trying GBC because they don’t have the time or motivation to spend an hour a day in the gym. The solution: German Body Comp Burst workouts.

GBC Burst workouts can help you lose fat and they can be done in 30 minutes. You can fit them in on your lunch break, after work, or whenever is most convenient for you. Here is an example of such a program, which alternates between an upper body and lower body workout:

Program 1
Day 1 – Lower Body

A1. Split Squat, 4 x 8-10, 3110, rest 30 seconds

A2. Leg Curl, Seated, 4 x 8-10, 5010, rest 60 seconds

B1. Leg Press, Inclined, 4 x 8-10, 4110, 30 seconds

B2. Reverse Sit-Up on Incline, 4 x 10-12, 2110, rest 60 seconds

Day 2 – Upper Body

A1. Incline Dumbbell Press, 4 x 8-12, 4110, rest 30 seconds

A2. Row to Neck, Seated with Rope, 4 x 10-12, 2210, rest 60 seconds

B1. Lean-Away Lateral Raise, 4 x 15-20, 2010, rest 30 seconds

B2. French Press, Seated with EZ Bar, 4 x 10-12, 3120, rest 60 seconds

Because supersets may not be possible during peak hours at a commercial gym, here is the same workout performed in a conventional manner. To keep the workouts short, less sets are performed:

Program 2
Day 1 – Lower Body

A. Split Squat, 4 x 8-10, 3110, rest 60 seconds

B. Leg Curl, Seated, 4 x 8-10, 5010, rest 60 seconds

C. Leg Press, Inclined, 3 x 8-10, 4110, 60 seconds

D. Reverse Sit-Up on Incline, 3 x 10-12, 2110, rest 60 seconds

Day 2 – Upper Body

A. Incline Dumbbell Press, 4 x 8-12, 4110, rest 60 seconds

B. Row to Neck, Seated with Rope, 4 x 10-12, 2210, rest 60 seconds

C. Lean-Away Lateral Raise, 3 x 15-20, 2010, rest 60 seconds

D. French Press, Seated with EZ Bar, 3 x 10-12, 3120, rest 60 seconds

Here is another version in which you train three days in a row with a mandatory rest day after Day 3.

Program 3 – 3-Day Split
Day 1 – Chest, Upper Back, Shoulders

A1. Cable Row, 4 x 10-12, 4110, rest 30 seconds

A2. Dumbbell Bench Press, 3x10-12, 3210, rest 60 seconds

B1. Lat Pulldown, Parallel Grip, 4 x 8-10, 50X0, rest 30 seconds

B2. Overhead Dumbbell Press, 4 x 8-12, 4110, rest 60 seconds

Day 2 – Legs

A1. Back Squat, 4 x 8-10, 50X0, rest 30 seconds

A2. Calf Raise, Standing with Feet Outward, 4 x 1-12, 2111, rest 75 seconds

B1. Romanian Deadlift, 3 x 8-10, 3031, rest 30 seconds

B2. Leg Curl, 3 x 10-12, 3110, rest 75 seconds

Day 3 – Arms and Abs

A1. Triceps Overhead Extension, 4 x 10-12, 2210, rest 30 seconds

A2. Biceps Curl, Barbell, Standing, 4 x 10-12, 4110, rest 45 seconds

B1. Reverse Sit-Up on Incline, 4 x 10-12, 2110, rest 30 seconds

B2. Crunch, High Pulley, 4 x 15-20, 2010, rest 45 seconds

Just because a GBC Burst workout is short, it doesn’t mean it has no value for advanced trainees. If you’ve been challenging yourself with several months of hardcore training, you might want to give yourself a physical and mental break with a GBC Burst Workout. This can be a great way to train your metabolic capacity while holding onto all your hard earned muscle. You can also combine the GBC Burst workout with another effective system to lose fat, such as HITT (high intensity interval training). For example, you could do a GBC Burst workout followed by 15-20 minutes of intervals on a stationary bike.

Final Words

The GBC program is a surefire training method for fat loss. If you want to give this powerful fat-loss method a try but are short on time, GBC Burst workouts are a great solution to help you achieve your goals.


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