How To Turn Fat Into Muscle By Doberman Dan OK... to be quite honest, turing body at into muscle is sim!ly "OT !ossible. But it has become a !o!ular saying. #hat it $%&''( means is to lose body at while retaining and)or gaining muscle mass. In this article I would li*e to share the basics o a training !rotocol ad+ocated by harles -oliquin and many other bodybuilding gurus called erman Body om!osition /B0. B uses weight training or at loss. &erobic training is not utili1ed 22 at all3 The !rimary goal o this method is at loss while !reser+ing hard earned muscle. ontrary to !o!ular o!inion, aerobics usually cause a 'O44 o muscle tissue. &lso, as an added little !er*, many trainees will also add lean tissue during the course o a B cycle. $esults normally seen rom this ty!e o training a+erage a loss o a!!ro5imately one2hal a !ercent o body at !er wee*. The basic !remise behind B is the !romotion o at loss by increasing lactic acid le+els in the body, which in turn !roduces higher growth hormone le+els. This !uts the body in an o!timal state to burn at and build lean tissue. 4o how do you go about attaining this state with your wor*outs6 The ollowing is a bullet !oint list o what you need to do7 Full Body #or*out 8tili1ing 8!!er and 'ower Body 4u!ersets 22 By alternating between u!!er and lower body e5ercises it is !ossible to *ee! the rest inter+als short, e+en with big com!ound mo+ements li*e the squat and bench !ress. This allows you to accom!lish a large amount o wor* in a relati+ely short time. High $e!s /9:29;0 4to!!ing 4hort o Failure 22 4tudies ha+e shown that high re!s sets with a time under tension o <: to =; seconds !roduce an a!!ro!riate amount o lactic acid or the !ur!oses o H release and at loss. (ou should sto! about two re!s short o concentric /!ositi+e0 ailure. Training to ailure has
little beneit and !otential drawbac*s with this !rotocol. $emember, the goal is to create the en+ironment within your body to burn at. &lso, i you train to ailure it would be highly unli*ely you would last until the end o the wor*out. The +olume o wor* is !retty high /at least or a natural trainee0. 4hort $est Inter+als />:2=; seconds0 22 By alternating between u!!er and lower body e5ercises, you will be able to cut down on needed rest inter+als greatly com!ared to re!eating the same mo+ement in a straight set ashion. These short rest inter+als accelerate the accumulation o lactic acid and create our desired state. #or*out Duration 'ess Than One Hour 22 4tudies ha+e shown that weight training sessions lasting o+er one hour ti! the anabolic)catabolic scale in the negati+e direction. Fity minutes seems to be the ideal time rame. This does not include warm2u!s, stretching, or cool2down. 4am!le #or*outs Below are three sam!le wor*outs based on the B !rotocol. These three wor*outs can be alternated throughout the wee*. Frequency o wor*out sessions de!ends on training age and starting condition. The minimum is twice a wee* and the ma5imum that I would recommend would be i+e !er wee*. In these e5am!les I use the notation system de+elo!ed by harles -oliquin because it !ro+ides a good amount o detailed inormation on each o the wor*out +ariables. There are a ew notations that you might not be amiliar with. These are used to denote su!ersetting and tem!o. 4u!ersetting is designated by the use o letters and numbers i.e. &9 and &? or B9 and B?. First !erorm the &9 mo+ement. $est the !rescribed amount o time and then !erorm the &? mo+ement. ontinue alternating between the two e5ercises until all the recommended sets o each are com!lete. Tem!o /the s!eed at which you !erorm the mo+ement0 is designated with a three2digit number in units o seconds i.e. />:90. The irst number is the eccentric or lowering !ortion, the second number indicates the isometric or !ause, and the inal number is the concentric or !ositi+e !ortion. For e5am!le, on a bench !ress with a >99 tem!o you would lower the load or three seconds, !ause on the chest or one second, and then e5tend to the start in one second. "ote7 @A@ denotes e5!losi+e eort.
