By Jade Mckee
When working in a fat loss phase with your clients – resistance training is key to getting results. As a general rule – training systems for fat loss will incorporate short rest periods, with increased volume. Keep in mind when programming for fat loss – every. Rep. Counts.
Full body workouts, or programs alternating between upper and lower body exercises, will feature in these training systems – as they promote increased blood flow around the body, encouraging a more efficient transport of fatty acids, and in turn helping to drive fat loss.
After taking into account factors such as the client’s goal, their training age, past experience, and the frequency which they can train – there are a number of training systems you may choose from. Which will be the MOST suitable system to use will depend on your individual client.
Here are some of the top fat loss training systems we use for clients at Clean Health Fitness Institute:
GBC, or German Body Composition training, is a training system that was popularized by the late Charles Poliquin. This system is aimed at the intermediate level trainee, and is a full body program involving a blend of unilateral and bilateral movements. With reduced rest periods, this program is designed to promote maximal metabolic stress on the body, and to elicit the release of Growth Hormone. When selecting exercises for this particular program, we tend perform super-sets that alternate between upper body and lower body, or agonist and antagonist muscle groups.
Corrective GBC is a variation on the GBC training system, and is designed for the beginner-level trainee. It is designed to improve a client’s structural balance, with an emphasis on unilateral movements throughout the program. This makes it ideal for clients needing to work on structural imbalances or asymmetries. Again, it is a full body program made up of eight exercises, designed to increase metabolic stress on the body.
The 6-12-25 system is aimed at trainees who are at a beginner to intermediate level. It is made up of a total of six exercises per workout – split into an A and a B series. Generally, for fat loss the exercise selection will involve a compound movement, followed by two isolation exercises. These exercises can also be targeted to focus on a client’s weak points. Again, the rest periods are kept short, and the intensity high.
Using Giant Sets is a way to introduce volume to a client’s program. This system has been popularized by Milos Sarcev, and is made up of four or more exercises, performed back-to-back in a super-set manner. Generally, the exercise selection will include a compound exercise, followed by three isolation exercises. Programming these exercises to work the full body, as opposed to a single muscle group, will promote blood flow and fatty acid mobilization around the body – favoring fat loss.
The Modified Strongman training system is made up of 6-8 exercises. It is a program that is aimed at intermediate trainees, with minimal rest periods. This program includes variety in the exercise selection – which can help to add some fun! The program will super-set a traditional lift, e.g using a dumbbell or barbell, with a strongman style exercise.
An example of exercise selection for this program might include:
A1 High bar back squat
A2 Battle rope slams
B1 Pull ups
B2 Prowler push
C1 Lying leg curls
C2 Ball slams
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Performance PT Coaching Certification Level 1 and 2 – Clean Health Fitness Institute 2020