The ‘Magic’ Of Diets Revealed

Let me tell you something about diets that you need to know…

Every single ‘diet’ on the planet works because of one thing and one thing only.

It doesn’t matter that companies create buzz words and target specific foods and label them as ‘bad’ just so that their diet actually works because the reason why their ‘diet’ works isn’t because of the thing that you had to restrict in order to stick to it.

It doesn’t work because you’ve gone gluten free, low fat, started a detox or because you’ve fasted for 16 hours.

It works because of something a little more simple than that.

So before you start any of these diets;

Ketogenic ones
Juicing ones
Weight Watchers ones
Herbalife ones
Cabbage Soup ones
Intermittant Fasting ones
Paleo ones
Zone ones
Blood Type ones
Celebrity ones
Microbiotic ones

Know that the magic of why they work is because at the very heart of the diet is a good old calorie deficit.

Yes,

That’s right.

And sure, some of these diets have merit and others are downright ridiculous but the laws of thermodynamics still hold true and in fact are probably the one thing you need to concentrate on the most.

After all,

In the early days of starting your diet

Calories In vs Calories Out Are King

And just to put you in the picture of what science says,

Here’s the position statement of International Society Of Sports on diets and body composition (i.e. fat loss)

https://www.ncbi.nlm.nih.gov/pubmed/28630601

Which after reviewing all the present data concludes that the two biggest factors in body shape change are;

A) Creating and sustaining a calorie deficit (no matter whether you’ve gone low carb or low fat)

and

B) Keeping protein intake high enough to sustain and support lean body mass (i.e. muscle tissue)

So the next time you’re tempted to follow a quick fix, fad diet or the latest weight loss product to hit the market, just remember that the right way to keep the results you want is to better understand nutrition and exercise and not jump on a four week, 500 calories per day crappy program.

Without a sustainable and maintainable calorie deficit, no amount of B.S. ‘wizardry’ is going to help you achieve the body shape, health and fitness you truly want.

Speak Soon,

Chris

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Cut The Confusion, Episode #9 – Fats…. Are They Good or Bad?

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6 Tips For Getting Back Into Shape After Your Holidays

Lets face it,

You work hard year round.

So when it comes to your holidays you’re going to indulge!

Cocktails by the sea,

Ice creams, cakes and puddings each meal time,

The endless stream of food and drink from your all inclusive,

Relaxing in the Sun and letting go of the stress and strains of life back home.

No reason to deny yourself, you’re on holiday!


But then you get home.

Reality Hits.

If you’re like the average holiday maker, you’ll have gained 8lbs or more from your time in the sun (and in the bar of course)

Which for most means that in just 7 – 14 days you’ve probably regained back the weight and fat that may have took you 12 weeks to lose.

Bummer.

So here are 6 tips to help you get back into the swing of things and back into shape.

Assess The Damage

Before you can get yourself back into shape, you need to assess the damage.

Check your Weight,

Measure your Chest, Abdomen, Hips and Thighs,

Take your Body Fat,

Take Photos.

Do whatever you need to do to have a starting point that you can measure against.

And for the love of God, don’t be hard on yourself.

So what if you’ve put weight on on holiday, this article is about helping you get back into shape NOT to allow you to beat yourself up for regaining a bit of blubber.

Accept That The Holiday Is Over

Sounds simple but sometimes hard to do.

You’ve been in the routine of having drinks each day and eating high calorie foods freely.

But, the truth is it’s time to get back to work and get yourself back into the swing of things.

Your holiday is over and now is the time to start working on looking and feeling even better for the next one.

Get Back To The Gym As Early As Possible

Everyone knows that the longer you leave going back to the gym, the longer you’ll continue to put it off.

Make a pact to get back into the gym with 24 – 48hrs of landing back home.

Psychologically, it will be much easier to get back into good habits and a solid routine if you hit the gym sooner rather than later.

And dudes, i don’t mean jump straight into The Incredible Hulk’s 7 Day bodybuilding split routine and burn out after a week.

Just get in and build from there.

Don’t wait until Monday, whatever you do.

Because Monday never comes.

Rewire Your Brain

Sure sounds simple, but just as putting the gym off leads to you never starting back,

Avoiding eating healthy and nutritious foods leads to continuation of eating pizza, ice creams, chocolates and so on and thus reinforcing your connection to these high palatability foods.

And it makes sense from an evolutionary point of view.

The Ventral Tagmental Area (TVA) is the ‘reward’ part of your brain that’s involved in decision making and historically speaking would deepen your connection to foods that provide a lot of calories and thus ensure survival from a starvation point of view.

So…

If you keep on with the treats, you’ll find it harder and harder to face something lower calorie such as a chicken salad because your body is looking for that dopamine hit associated with the response from your brain when eating high calorie, high sugar, high fat foods.

Instead aim to eat three to four balanced meals to keep you full and sugar cravings at bay.

Set A Target And Hunt It Down

Ok,

So you gained weight on holiday.

So what? Everybody does.

But it’s likely that you’re reading this because you actually want to feel leaner, more toned and happier in your own skin.

So i’ll let you in on a little secret;

You need something to hold you accountable if you’re going to lose that holiday weight and ultimately achieve more.

Otherwise, you won’t have anything to focus on to make sure you follow through on what you ‘want’ to achieve.

So let’s say you’ve got the 8lbs to lose.

Make a goal of losing that within six weeks or so of getting back on track with the gym and eating well.

So if in six weeks you need to lose 8lbs,

By week three aim to have lost 4lbs

and so on.

After you’ve hit this first target, you can reassess, continue to set targets and continue to improve.

Don’t Go Cold Turkey

Getting back on track with food after your holiday doesn’t mean a juice, a cleanse or some ass backwards diet, it’s much simpler than that.

And it doesn’t mean eating only ‘good’ foods and avoiding ‘bad’ ones.

Afterall, the more restrictive you make your diet after a holiday where you’ve eaten everything in sight, the quick you’ll end up on the binge / diet rollercoaster you’ve been on before

Here’s all you need do;

  • Create a calorie deficit
  • Set a protein goal
  • Use the remaining calories for carbs, fats and a 10% leeway for a treat or a couple of drinks.
  • Continue to make adjustment to calories and macros as you lose weight and body fat.

That’s it.

Now go forth and get yourself into awesome shape.

You’ve got another holiday to plan!

Learn The Tools To Never Have To Follow A Fad Diet Again

Just like these clients achieved with our body transformation coaching.

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Reducing Calories For Fat Loss

Everyone knows that you have to reduce calories in order to lose body fat and weight, that’s a given.

But here is a little tip to make your efforts much more productive and fruitful in terms of actually helping you achieve results.

Say you take a food diary for two weeks and your average calorie intake comes in at 2000 calories from which you haven’t lost weight but haven’t gained weight either.

Your goal is fat loss so 2000 calories would be your start point to start your program. Here’s what you do.

Week 1:

Start with 3-5 weight training training sessions per week (can be more, can be less depending on you and your life)Week 2:

Maintain training sessions added in week 1 and reduce calorie intake by 200kcal to 1800kcal, retake weight and body fat by the end of the week

Week 3:

Maintain calorie deficit and training sessions.

Week 4: 

Maintain calories and weight training, add 20 minutes low intensity steady state (LISS) cardio post workout or HIIT if pushed for time. Retake weight and body fat by the end of the week.

Week 5:

Reduce calories by 200kcal to 1600kcal, maintain weight training sessions and cardio.

Week 6:

Maintain weight training, cardio and calorie deficit.

Week 7:

Add in another 10 minutes LISS or more intervals to your HIIT. Maintain calorie deficit and weight training.

Week 8:

Reduce calories by 200kcal to 1400kcal. Maintain weight training and cardio. Retake body fat and weight.

Of course, this is just an example but one of simplicity that you can follow.

You will either need to add or subtract in order to see better improvements in your body shape and better results and even though this example is over 8 weeks, in reality it could be 16 weeks, 32 weeks or however long you want to plan over and give it time to work.

Once you’re done, happy with your body or want to start gaining simply start slowly increasing calories, continue to challenge your body and see how it responds.

The key point is that to keep your body moving forward, you must keep on top of the process and the outcome will take care of itself.

So there you have it,

Fat loss and calorie reduction made simple.

Yours in Health,

Chris

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The Start Training Program

The START program is the perfect training program for beginners, those new to structured weight training or for someone returning back to exercise after a lay off where the main goal is weight loss / fat loss.

In the program you will receive three phases of training with each phase of exercise programming lasting four weeks before progressing onwards;

Phase One - Wholebody Program 1

Phase Two - Wholebody Program 2

Phase Three - Push / Pull / Legs

Also you will receive my nutrition for fat loss guide which will give you tell you more on how you can optimize your diet for better energy, health and transformation results.

In it you will learn more about the importance of

  • Calories
  • Protein
  • Carbohydrates
  • Fats

and also you will learn how to cycle your calories in an easy to apply way without ever having to count calories!

This would be the perfect program to start with before moving on to some of the more advanced programs on the site.

Emma Overcomes Injury and Transforms Her Body With CMP

Emma came to CMP after suffering injuries in a past car accident that changed her life, activity levels and body shape. Unprepared to accept defeat, Emma was determined to get herself back in to fitness, improve her and regain her body confidence.

Here’s her CMP story…

Well done on your Transformation Emma! How are you feeling?

I’m feeling fabulous!

I never knew I’d be able to have so much positive energy, it’s made a big difference to how i feel on a daily basis and i love that all my clothes are fitting better rather than feeling tight and i just feel a lot fitter, stronger and happier overall.

You were a keen runner before and had a car accident which set you back significantly, can you tell us a little about that?

I’d fallen into a rut after the accident being unable to run and felt myself becoming unhappy with myself.

Because intially i couldn’t exercise, it meant that i started to gain weight and body fat which was difficult as i wasn’t use to looking at a bigger version on myself.

I knew i wanted to get back into the gym but also didn’t know where to start. I knew for sure that i didn’t want to injure myself further but wasn’t prepared to accept doing nothing.

That’s when i decided that i wanted help from a professional fitness team and had heard about you!

So why did you choose CMP?

I saw you on facebook and felt it would be a good challenge to myself to become one of your transformations.

I read through your posts and they resonated with me and I felt I ticked all the boxes you were talking about.

I had a friend that had trained with you before so I got in touch with them and they spoke highly of you,  that along with the other testimonials I read made me feel like i would be working with someone who could understand and help me achieve my goals of getting back into shape and to be pain free.

Did you have any worries or doubts about starting a weight training program?

Initially yes, as I thought I might bulk up lifting weights!

I’d never had a proper education on weight training from the gyms that i had been to in the past beyond being shown the machines during the induction session, so really i didn’t have any idea of the huge benefits that weight training would have made to my body.

In the past, i had mostly stuck to the cardio area so learning about weight training and muscles was a whole new thing for me.

What’s the biggest thing you can take away from your experience at CMP?

That nothing needs to be too complicated and restrictive!

Mainly what i’ve learnt outside of learning how to lift weights properly is that you just need to stick to the basics of nutrition, you can still enjoy an active social life and get great results.

I’ve been amazed at the changes i have made to my body and now feel confident in carrying on what i’ve learnt at CMP.

Also, i’ve learnt that weight training won’t make you bulky as a female!

What would you say to anyone thinking of joining CMP?

Pick up the phone and call them!

They have made the unachievable, achievable for me.

Once you are there put your trust in them to get you where you want to be.

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Having A Tipple Without Blowing Your Diet

When it comes to dieting to lose fat, we often presume that the only way that you’re able to lose weight is through eating only meat, fish and vegetables having to forgo tasty treats, carbs and booze.

And talking about it,

As a nation we love a drink,

That’s a fact.

Especially as we’re ranked as one of the biggest consumers of alcohol in the world,

Our only saving grave being beaten pretty heavily mainly by Soviet Countries where Vodka is considered a food group :0

So it’s rather unsurprising that when we DO want to get into shape, we think that alcohol is strictly OFF the menu and will have negative consequences when it comes not only to your health but your waist line too.

So before i talk about how i can make it easier for you to include alcohol in your life and still transform your body let’s first look at exactly what alchol does in relation to fat loss.

Alcohol, The Metabolic Equivalent Of A Drunk At A Party

(that you want to get rid of)

Alcohol isn’t something that your body wants to stick around in the bloodstream for very long.

Mainly because alcohol can have a toxic effect on the body.

But how alcohol blunts fat loss (lipolysis) is very much in the same way that excess calories from carbs and fats would in the respect that it would.

You see your body wants to deal with alcohol first before anything else and pretty much puts losing body fat to the back burner so to speak.

Because of this the presence of alcohol in the blood stream would down regulate your body’s ability to metabolise any other food types whilst it deals with the metabolism of alcohol. This is because your body simply has no use for alcohol and views it as a toxin, meaning as such everything else must go on hold whilst the body rids itself of the alcohol.

And remember as a general rule, your liver can only process 1 unit of alcohol per hour!

SO…

If there just so happens to be a pizza or kebab and chips consumed (or any food for that matter), the likely hood of those calories being stored as body fat is pretty freaking high.

Not to mention the calories from  alcohol itself which  provides 7 calories per gram consumed.

So on a typical night out  it’s very easy to rack up 1000’s of calories from booze and the food that goes with it without even thinking about it.

That’s the bad news.

But here is the good news.

We CAN include alcohol in your diet and still lose fat if we’re smart about it and are calorie aware.

That boring but crucial word, moderation, is the key here.

Below is a little list i’ve put together for you to give you an idea of what’s in your pint, glass, flute or tumbler…

  • Mudslide = 620 kcal
  • Long Island Ice Tea = 292 kcal
  • Pina Colada = 290 kcal
  • Strawberry Dacquiri = 240 kcal
  • Mojito =  217 kcal
  • Cosmopolitan = 213 kcal
  • Pint Of Guinness = 210 kcal
  • Pint Of Cider = 204 kcal
  • Pint of Lager / Beer = 187 kcal
  • Rum and Coke = 160 kcal
  • Margarita =  153 kcal
  • Kir Royale = 153 kcal
  • JD and Coke = 135 kcal
  • 175ml Rosé Wine = 124 kcal
  • Gin and Slimline Tonic = 120 kcal
  • Single Vodka and Coke = 120 kcal
  • 175ml Glass Of Red Wine = 119 kcal
  • 175ml Glass Of White Wine = 116 kcal
  • Light Beer (Bud Light) = 110kcal
  • Glass of Champagne = 89 kcal
  • Single Vodka, Lime and Soda = 76 kcal
  • Single Whiskey =  76 kcal

620 calories, anyone?

So yes,

Back to calories.

Golden rule: Remember that if your calorie intake exceeds expenditure, you will gain fat.

If it is lower (and you’ve hit the right amounts of proteins, fats and carbs) you won’t.

You cannot store what isn’t there.

Working alcohol into your diet.

Cocktails aside, most of your calories from alcohol are going to come in the form of sugars.

But also remembering that fat from our diet is the easiest macro nutrient for us to increase our current body fat with as the storage of free fatty acids is a pretty simple one, unlike converting carbs or proteins into fats.

So if you don’t work from a calorie plan, on the day that you’re going to have a few drinks you could simply reduce your carbohydrate and fat intake to accommodate for a couple of glasses of wine or a few beers and almost exclusively eat lean proteins, fruits and vegetables. You’re going to have very little to ‘store’ as such.

Alternatively,

Say you’re following a 2000kcal which puts you into a caloric deficit that you’ve been successful in losing weight on but say you have a Birthday, a Wedding, Christening, Bar Mitzvah coming up that you don’t want to blow all your hard work on but still enjoy and not feel like you’re missing out, do this;

After taking into consideration protein intake, let’s say that you manipulate 400kcal from your diet that you’re going to ‘spend’ on alcohol in the evening.

You could work the following into your plan;

1 Cocktail and a spirit

or

2 Pints of lager / beer / cider / guinness

or

3 175ml glasses of red / white / rosé wine

or

3-4 light beers (Bud Light)

or

4 Spirits and Slimline Soda’s  or 4 flutes of champagne

Now obviously, i’m not going to recommend that you do this everyday of the week but if you did it once per week it wouldn’t make too much difference to your overall results.

Moderate consumption of alcohol has been shown to have positive effects on cognition, mood, cardiovascular health and longevity whereas binge drinking has been shown to have none 😉

(although we all do it from time to time)

So the long and short of it is that you don’t have to go T- Total and hate life because of all the things you’ve given up to get into shape, which often leads to a poorer relationship with alcohol and food, you just have to not go overboard and a little more cognizant of your intake.

Just Like These Clients Did….

Cheers!

Speak Soon,

Chris

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Gemma Gains Strength and Shape From Our Body Transformation Program

Like many clients who walk through the doors of CMP, Gemma had a goal that she had been struggling to achieve despite exercising regularly and eating well.

Also like other CMP clients, she had invested money into trainers, gyms, classes but still hadn’t quite seen any sort of return.

Here’s what Gemma has achieved in just 11 weeks of our Body Transformation Program.

Firstly, well done on your amazing transformation, the difference in your physique is pretty impressive, how do you feel?

Great, I feel a lot more confident and happy with my body.

I feel fitter in general and I can now do a lot more strength based moves in my pole fitness classes and don’t feel as conscious about my body when performing in a mirrored studio!

 

You were already exercising a lot before joining CMP, what difference did our body transformation program make to your fitness and shape?

Fitness wise I’ve noticed that I have way more stamina and more endurance and shape wise I have completely changed. I’ve got leaner which is very noticeable in clothes and I am seeing muscle definition that I wasn’t seeing before.

People have noticed that my shape has changed and are always asking me about how i’ve achieved it!

 

Why did you choose CMP?

From the amount of testimonials and transformations that I had seen on facebook I was also following the articles that were posted and to me I meant that I had trust in that you knew what you were talking about.

I had previously paid personal trainers for sessions who didn’t deliver on my goals and didn’t have a plan or explain anything to me which left me feeling like it was a waste of money and I could have done it myself.

I really wanted to learn how to lift weights and through the body transformation program I have become stronger, been taught how to lift and am now lifting weights I never thought I could have!

In just the last three months we’ve changed your style of programming and nutrition three times that has meant you’ve made pretty rapid progress. What have you learnt throughout the process?

I have learnt that food is a MASSIVE part of changing my body,

Not just for improving how I feel but also how I feel, it makes sense when you say that your body is an engine that has to be fuelled properly. I feel confident I knowing how to stay in shape for life now and the nutritional plan is much easier to follow than you thought it would have been.

I was weighing and measuring my food before, where now I just know what I should be eating and how much without having to keep a scale with me!

Beyond the physical transformation, have you noticed any other benefits?

 

I think it is a mental transformation too, especially if you have struggled accepting your body and struggled with food. I can say that I used to eat through boredom before whereas now I don’t and especially working from home I have learnt not to keep going to the fridge.

I also used to smoke and food had replaced my habit but now I feel confident in keeping to good nutritional habits without binge eating and without boredom eating.

What would you say to anyone thinking of joining the CMP body transformation program?

If you’re thinking about it, you’re probably ready to do it.

It is only you that can change your body, so bite the bullet and do it.

Chris and his team are 100% worth the investment and will be able to help you achieve way more than you thought possible!

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A Simple Program If You’re New To Lifting Weights

Step into most commercial gyms across the UK and you’ll see a similar theme;

Men are in the weights area mostly

and Women are in the cardio sections or classes mostly.

Now, after delivering well over 10,000 personal training sessions in my career so far i can tell something that you already know.

Most Women and some Men too avoid lifting weights because

A) You’re not sure how to lift safely and correctly.

B) You don’t always feel welcome in a male dominated area.

and

C) You’re not sure of the benefits of weight training in relation to their ultimate goal; which is usually to lose weight and tone up. 30 minutes on a treadmill always seems to be ‘the way’ you’re advised to get into shape at the gym.

When you look on the internet, everything can seem quite confusing or not applicable to where you’re starting from when it comes to exercise and you’re just not sure where to start.

 

So let me help you a little,

Especially as a lot of the clients that walk through the doors here at CMP are complete beginners to weight training.

Enter the Primer Workout

The primer workout covers all bases in a superset format and the goal here is to cover the basic movements and muscle groups in a balanced approach to exercise whilst you develop better neuromuscular coordination and better mind to muscle connection (basically, lifting weights in a more controlled and confident way).

Where possible we’re also going to superset muscle groups that work together;

Chest and Back exercises are paired.

Shoulders and Back exercises are paired.

Bicep and Tricep exercises are paired.

Quads and Hamstrings exercises are paired.

Essentially, you will have left the gym having exercised your body in a balanced and correct way to build a foundation from which your transformation results will grow!

Take a look at the sample program from my primer workout below and feel free to use in your session today*

Log the amount of weight you lift each session and try to improve week on week!

This is a great starting program for anyone who is new to weights and also not ready for more advanced programs / split training sessions.

Wholebody Weights 1 – (Demo Videos Shown At The Bottom)

Exercise Sets Rest Session 1 Session 2 Session 3  Session 4 Session 5 Session 6 Session 7 Session 8
A1. Incline DB Chest Press 3x 60s                
A2. Lean Forward Seated Rows 3x                  
B1. Underhand Pulldowns 3x 60s                
B2. Shoulder Press 3x                  
C1. Incline Bicep Curls 3x 60s                
C2. Rope Tricep Pushdowns 3x                  
D1. Seated Leg Curls 3x 60s                
D2. Leg Press                    
E1. Ball Crunches 3x 45s                

How Many Times Per Week?

Completely depends on you, your schedule, commitment levels and type of results you’re looking for but as a base here are a few suggestions;

Training Three Times Per Week

Mon – Wholebody Weights 1

Wed – Wholebody Weights 1

Friday – Wholebody Weights 1

Training Four Times Per Week

Monday – Wholebody Weights 1

Tuesday – Wholebody Weights 2

Thursday – Wholebody Weights 1

Saturday – Wholebody Weights 2

You could even create another wholebody weights program alongside and switch up the exercises between session one and two so that you’re challenging your body further.

Making It More Challenging

As you’re getting leaner, more toned and more confident with weights you could even start adjusting your rep ranges to challenge your body further and add another wholebody weights program into the mix like below;

Monday – Wholebody Weights 1 – Heavy

Wednesday – Wholebody Weights 2 – Moderate

Friday – Wholebody Weights 3 – Light

Sunday – Wholebody Weights 1 – Heavy

Tuesday – Wholebody Weights 2 – Moderate

Thursday – Wholebody Weights 3  – Light

I’ve spoke about this style of programming in the past on this article which you may find useful;

Undulating Periodisation For Results

And just remember to design your meal plan around an easy way of getting into shape for life;

How Many Calories Should I Be Eating To Lose Weight?

Don’t forget even impressive transformations have to start somewhere!

Speak Soon,

Chris

*DISCLAIMER: as ever, remember to consult your doctor or healthcare professional before starting any exercise program

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German Body Comp – The Forgotten Training Method For Serious Results

If i had a pound for every time someone sat in my office and told me that they wanted FAST results i would without doubt be a millionaire by now.

And though it is only natural to what to see results fast, the truth is that fast results very much depend on you.

Turns out i don’t have a magic wand after all!

But,

And this is a big but.

There are ways and means that we can can maximise the rate at which you DO see results notwithstanding your training experience, age, health status, starting body fat, nutritional habits and genetics.

Enter German Body Composition Training

I first came across German Body Composition training when i learnt from Olympic Strength Coach, Charles Poliquin, back in 2009 – 2010 and started using constructs of it in my programming with clients.

German Body Composition Training is essentially where we’re constantly increasing the metabolic stress placed on the body by pairing an upper body exercise along with a lower body exercise, often with short rest periods.

Coming back to how the we actually burn fat which i’ve written about recently;

How Do We Actually Burn Fat?

You’ll know that there are a few things that we’re looking to achieve during exercise to stimulate the very pathways in which the body is prepared and happy to break down stored body fat and use it as fuel.

Two of these critical components are;

  • Elevating Stress Hormones

and

  • Increasing The Number and Activity Of Mitochondria To Burn More Fuel

Why i like German Body Composition Training in the early stages of working with a client interested in losing body fat is that this allows us to do both of the above things we require to see results. Now obviously you don’t have to follow the program i am about to share with you but from my experience in using German Body Comp training you will usually you’ll start seeing results within weeks of following the program as long as you remember to put the fork down when there is cake around!

Sounds Great! How Does This German Volume Training Work?

All we’re going to do here is simply pair an upper body exercise with a lower body exercise in a back to back (superset) fashion.

A 1 – Pendulum Squats – 3 Sets of 8 – 12 Reps

A2 – Seated Rows – 3sets of 8 – 12

B1 – Split Squats – 3 Sets of 8 -12

B2 – Bench Press – 3 sets of 8 – 12

C1 – Lying Leg Curls – 3 sets of 8 – 12

C2 – Underhand Pulldowns – 3 sets of 8 – 12

At the end of this workout you could tag on some Arm, Shoulder, Ab based exercises or some cardio in form of HIT or steady state and i would usually combine this program with another GBC based program but with different exercises to maximise your results.

FYI, I wrote about the benefits of cardio for results in the below article if you care to level up your results even more!

So if you give GBC a go, and i think you should, let me know how you get on with the program!

6 Ways To Improve Your Cardio For Better Results

What Kind Of Results Can You Expect?

Like i said above,

I use GBC training a lot in the early stages of working with a client if the primary goal is to lose body fat, maximise their time in the gym and they can’t stick to a 5 – 6 day a week routine like bodybuilding.

GBC really helps us get the most from our workouts before moving on to a more advanced system but here is a taster of what to expect if you do things right;

All of these clients are graduates of our renowned body transformation program so which if interested, you can apply on the application form below.

 

*As ever, remember that this post is purely for your information so please consult your doctor / health professional before starting any gym based program

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