The Fastest Way To Lose Fat

The Fastest Way To Lose Fat

If you struggle to consistently get clients to lose fat, you’re not alone. 

At some point every trainer thinks they’re doing everything right yet the scales don't move. I struggled with this myself for a long time. 

 

The fact is —— fat loss is hard, there are many factors we can’t control but one we can, is how effective the workouts we use are. 

In case you haven't noticed, I’m a very detail orientated and analytical trainer, knowing the numbers allows you to pin point exactly what’s going right or wrong. 

A program designed for fat loss need to do two things:

 

- Accumulate tonnage. 

- Raise lactic acid levels. 

But How? 

To accumulate tonnage we use High-Volume training methods, think supersets, tri-sets & giant sets. Lots of exercise, lots of reps. 

To raise lactic acid we will use German Body Composition workouts, pairing compound upper body exercises with compound lower body exercises. 

 

Phase 1

- Number of exercises: 8
- Time under tension per set: 60 seconds
- Rep scheme: 3 sets of 10 reps
- Tempo: 5:0:1:0 
- Rest per set: 60 seconds
- Split: Full Body 1 / Full Body 2 / Full Body 1 / Full Body 2
- Method: German Body Composition 1

Workout Structure:


- A1: Compound Lower
- A2: Compound Upper
- B1: Compound Lower
- B2: Compound Upper
- C1: Isolation Upper
- C2: Isolation Lower
- D1: Isolation Upper
- D2: Isolation Lower

 

Phase 2

- Number of exercises: 8
- Time under tension per set: 50 seconds
- Rep scheme: 4 sets of 10 reps
- Tempo: 4:0:1:0 
- Rest per set: 90 seconds
- Split: Full Body 1 / Full Body 2 / Full Body 1 / Full Body 2
- Method: Supersets 

Workout Structure:

- A1: Compound Lower
- A2: Isolation`Lower 
- B1: Compound Upper 
- B2: Isolation Upper
- C1: Compound Lower 
- C2: Isolation Lower 
- D1: Compound Upper 
- D2: Isolation Upper 



Phase 3

- Number of exercises: 8
- Time under tension per set: 60 seconds
- Rep scheme: 3 sets of 15 reps
- Tempo: 3:0:1:0 
- Rest per set: 60 seconds
- Split: Full Body 1 / Full Body 2 / Full Body 1 / Full Body 2
- Method: German Body Composition 2

Workout Structure:

- A1: Compound Lower
- A2: Compound Upper
- B1: Compound Lower
- B2: Compound Upper
- C1: Isolation Upper
- C2: Isolation Lower
- D1: Isolation Upper
- D2: Isolation Lower

 

Phase 4

- Number of exercises: 8
- Time under tension per set: 50 seconds
- Rep scheme: 4 sets of 10 reps
- Tempo: 4:0:1:0 
- Rest per set: 120 seconds
- Split: Full Body 1 / Full Body 2 / Full Body 1 / Full Body 2
- Method: Tri-sets  

Workout Structure:

- A1: Compound Lower
- A2: Compound`Lower 
- A3: Isolation Lower 
- B1:Compound Upper
- B2: Compound Upper 
- B3: Isolation Upper 
- C1: Isolation Lower  
- C2: Isolation Upper 

 


Phase 5

- Number of exercises: 8
- Time under tension per set: 60 seconds
- Rep scheme: 3 sets of 12 reps
- Tempo: 4:0:1:0 
- Rest per set: 45 seconds
- Split: Full Body 1 / Full Body 2 / Full Body 1 / Full Body 2
- Method: German Body Composition 3

Workout Structure:

- A1: Compound Lower
- A2: Compound Upper
- B1: Compound Lower
- B2: Compound Upper
- C1: Compound Upper
- C2: Compound Lower
- D1: Compound Upper
- D2: Compound Lower

 

Phase 6

- Number of exercises: 8
- Time under tension per set: 50 seconds
- Rep scheme: 4 sets of 10 reps
- Tempo: 4:0:1:0 
- Rest per set: 150s seconds
- Split: Full Body 1 / Full Body 2 / Full Body 1 / Full Body 2
- Method: Giant sets 

Workout Structure:

- A1: Compound Lower
- A2: Compound`Lower 
- A3: Isolation Lower 
- A4: Isolation Lower 
- B1: Compound Upper 
- B2: Compound Upper 
- B3: Isolation Upper   
- B4: Isolation Upper 

 

Phase 7

- Number of exercises: 8
- Time under tension per set: 60 seconds
- Rep scheme: 3 sets of 20 reps
- Tempo: 2:0:1:0
- Rest per set: 30 seconds
- Split: Full Body 1 / Full Body 2 / Full Body 1 / Full Body 2
- Method: German Body Composition 4

Workout Structure:

- A1: Compound Lower
- A2: Compound Upper
- B1: Compound Lower
- B2: Compound Upper
- C1: Compound Upper
- C2: Compound Lower
- D1: Compound Upper
- D2: Compound Lower

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