Fast track to fat loss

You can fire up your slim-down mission with this efficient fat-burning training technique, Amanda Khouv explains.

TRUST the Germans to come up with an efficient, foolproof fat-loss workout. German body composition training (GBC) may sound intimidating, but don’t worry — it’s not nearly as scary as its name suggests.

GBC’s name doesn’t do its results justice at all — its most impressive feat is that it can make you burn fat effectively, while making you stronger, more toned and fitter.

All this from one workout? Yup. The catch? You have to work pretty hard. But, the results kick in quickly, and when you see them for yourself, you’ll be hooked.

GBC training ups your body’s production of growth hormone, which plays a major role in fat-burning. It works your body intensely, both by decreasing the amount of time you spend at rest in between exercises, as well as using compound movements that target multiple muscle groups.

For it to be effective, you need to use the heaviest weights you can manage for each exercise, while still being able to execute the move with perfect form.

Perform one set of the first move then rest for the allocated time for your level before moving on to the next move.

Follow with a rest again, then go back to the first exercise and continue to alternate until all sets are complete.

Follow this for each pair, but rest for 2 minutes after all sets and reps of each pair is complete.

PAIR 1: DEADLIFT

Areas trained: Bottom, legs, lower back.

Technique:

¦ Push your hips back and bend your legs to take hold of a barbell on the floor.

¦ Push your heels into the floor and extend your legs and hips to stand straight.

¦ Lower and repeat.

PAIR 2: BENT-OVER ROW

Areas trained: Upper back, front upper arms.

Technique:

¦ Keeping a bend in the knees, hinge at the hips, so that your upper body is almost parallel to the floor, holding a dumbbell in each hand with arms extended towards the floor.

¦ Squeeze your shoulder blades together as you row the dumbbells up towards your sides.

¦ Slowly lower and repeat.

PAIR 3: STABILITY BALL CURL

Areas trained: Rear thighs, bottom, core.

Technique:

¦ Lie with your feet on a stability ball with legs straight and arms on the floor for support.

¦ Lift your hips up towards the ceiling to create a straight line from your feet to your neck. ¦ Bend your legs to pull the stability ball towards your bottom. ¦ Reverse the movement and repeat.

Kit you’ll need

Barbell bench

2 dumbbells

stability ball

PAIR 4: GOOD MORNING

Areas trained: Back, rear thighs, bottom.

Technique:

¦ Rest a barbell across your upper back, hinge at the hips and lower your chest towards the floor as you push your bottom back, keeping your legs straight.

¦ When your upper body is around parallel to the floor, push back up to the start and repeat.

Levels

Beginner: 3 x 5 reps (40 seconds of rest).

Intermediate: 4 x 6 reps (30 seconds of rest).

Advanced: 5 x 6 reps (20 seconds of rest).