Here's the short version:
From TC Luoma's How to Deep-six Holiday Fat.1) Super set all exercises. For instance, do a set of a lower body exercise, and follow it up with an upper body exercise.
2) Keep rep ranges, in general, between 8 and 12 (although you may want to do some sets of 15-20).
3) Rest only 30 to 60 seconds between sets. If your first movement in an upper/lower body superset is squats, you might want to rest 60 seconds before attempting your second movement. However, if your first exercise is a fairly "easy" exercise, like leg extensions, you might only wish to wait 30 seconds before doing the second part of the superset.
4) Do a different Body Comp workout each day, doing three or four workouts a week. (Charles' actual program involves 12 separate workouts, done in succession. After the 12 workouts are completed, you simply start with the first one again. This whole "cycle" can be done up to three times, depending on how much fat you want to dump.)
5) Work larger muscle groups, such as quads, back, and chest, earlier in the workout.
6) Try to keep a balance between all body parts so that none are neglected.
There's a sample workout in that article. For another sample, click here.
For more on this topic, read an article by Charles Poliquin on Advanced GBC, or check out his book on the same topic (Manly Weight Loss: For Men Who Hate Aerobics and Carrot-Stick Diets, Finally, a Weight-Loss Program That Melts the Fat and Spares the Muscle
) that explains it in much more thorough detail.Our take-home point today is simple: to lose fat, incorporate short rest intervals (30-60 seconds) in your weight training.
Coming up in the Pulse series, how to conduct your "aerobics" sessions in order to release more GH, how to release GH by fasting, and how to put all of this together.
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