Today’s Training – GBC One

Whether you’re a weight training guru or a complete novice in the gym, German Body Comp (GBC) is by far the most effective way to train when you’re kicking off a new fat loss program. And that’s regardless of whether you’ve recently had a baby or just looking to shoot your metabolism into overdrive.

Here’s my GBC workout from this morning – perform exercises 1-4 straight through before returning directly to the beginning for the next set of each.

1. Barbell dead lifts, 12 reps, 4:0:1 tempo, 10 seconds rest

2. Swissball chest press, 15 reps, 1:0:4 tempo, 30 seconds rest

3. Dumbell static lunges, 10 reps each side, 4:0:1 tempo, 10 seconds rest

4. Standing dumbell shoulder press (performed from front of chest; elbows in), 8 reps, 1:0:4 tempo, 30 seconds rest before returning to the beginning

I went through 5 sets – you need to do a minimum of 4 and up to 9, for a total of 40-60 minutes work time. Keep in mind that GBC training is not about ‘maxing out’ on the final rep, but nor should you take it easy. The idea is that you perform an amount of reps that would allow you to squeeze out 1 or 2 more if you had to. But don’t! Remember also, the slow tempo is absolutely crucial, as is super-setting upper/lower body.

You don’t need to perform traditional cardio after a GBC session. In fact, if you did things right, you shouldn’t be able to; you should end up nearly on the floor. Of course if you’re still early days post-baby like me, and just getting back into it, then it’s probably wise to dial down the overall intensity a notch or two. The key with returning to exercise is to listen to your body. Work hard, but don’t be stupid. And never, never, never substitute this style of results-based training for core and pelvic floor work! I know I haven’t written on this yet (and perhaps should have structured the blog better in that regard), but it’s a definite must. Unless you’d like to end up one of the 47% of women over 35 who suffer long-term incontinence!

Anyway, slightly side-tracked there, and I’d prefer not to end on that note. I did end up adding 20 minutes cardio today – a rare addition to my weight training days, but I just felt like it. Incline treadmill, interval based as always, alternating one minute on a medium incline (9), one minute high (between 11 and 15).Was a nice change, which – as you may be aware – is one of the keys to success when it comes to training.

Now is not the time to hesitate – if you haven’t already this week, get out and get training!

Body plus baby? Easy!*

Kat

*(We hope)

Are you currently on your own ‘body after bump’ journey? I’d love to hear from you. One of my main reasons for starting this blog (aside from keeping myself accountable) was to form a community of like-minded women. Women who refuse to become a dowdy mother figure and instead choose to embrace their new role with the exceptional health and energy that comes from being in control of their body from the inside out. If this is you then make sure you drop me a line in the comments section below!

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