Spring is finally here and the gyms are filling up with people gung ho to get that winter fat off!   So they jump on the treadmill for hours every day, manage to lose a few pounds and get excited.  But where is the muscle tone?  Where is the definition?  How about an increase in metabolism?  You know, the calories that burn while you are on the patio packing in extra calories.  Ladies, do you want to be skinny but still fat?  Or would you like to be lean and toned?  Let me tell you how you get that lean, toned body – by training with dumbbells, barbells, and kettlebells!     You know, those iron things that are collecting dust in the corner of the gym.  Don’t take the path of least resistance, get yourself over to those weights and start lifting!

Let me share one of my favorite methods to shed fat, increase strength endurance, and most of all get rid of that unwanted fat – the German Body Composition program.  I learned this method from world-renowned strength coach Charles Poliquin.

The German Body Composition program basically involves following these simple rules:

1.  Do no more than 10 reps per set.

2.  Keep your rest periods short – 60 seconds or less.

3.  Use compound movements, that is, movements that work big muscle groups.

4.  Train 3 to 5 times per week.

5.  Do not perform any cardio!

Advanced German Body Composition training:

1.  Minimum of 8-12 sets per body part.

2. Rep range 3 – 50

3.  Train each body part twice per week.

4.  Train 6 times per week in total.

Both basic and advanced trainees should change their training program after a maximum of six weeks.

Sample Program:

Day 1

A1.  Back Squat – 4 to 6 sets x 10 reps, 4-0-1 tempo, 60 seconds rest

A2. Close Grip Chin – Ups – 4-6 x10, 3-0-1 tempo, 60 seconds rest

A3. Lunges – 4-6 x10, 3-0-1 tempo, 60 seconds rest

A4. Incline Dumbbell Press – 4-6×10, 3-0-1 tempo, 180 seconds rest

Day 2

A1. Deadlift – 4-6 x10, 4-0-1 tempo, 60 seconds rest

A2. Dumbbell Flat Bench Press – 4-6 x10, 4-0-1 tempo, 60 seconds rest

A3. Stiff-legged Deadlift – 4-6 x10, 4-0-1 tempo, 60 seconds rest

A4. Seated Row – 4-6 x10, 4-0-1 tempo, 60 seconds rest

Note:  Tempo refers to how fast you should perform the various parts of a given lift. The first number indicates how many seconds you should take to do the eccentric, or lowering, part of the movement. The second number indicates how long you should pause between the eccentric and the concentric, or raising, portion of the lift.  Finally, the third number indicates how fast you should lift or raise the weight.

Take a crack at it!

For more information on weight training and conditioning go to www.laylor.com or contact any of our staff at 416 360 0460.

By Clance Laylor