German Body Comp (GBC) and Fat Loss

So if you could explain what GBC is, driven body compound, I don't know if the listener knows what that is. So it's basically, it's something that Charles Poliquin came up with. It's based on the concept of peripheral heart activation. So they use peripheral heart activation as, come to the beginning as a circuit training. So you would basically do a lower body exercise, upper body, lower body exercise, and you basically move blood around the body to try to force more lactate production. And so when Charles looked at that, he thought it wasn't really, conceptually wasn't great to use in the gym because circuit training wasn't going to be as conducive for athletic training and fat loss as just focusing on big main exercises. So like a typical GBC template traditionally would be a quad base movement, then it would be a back movement and then you would move to a steer chain movement and a pressing movement and then you would finish off with arms and calves and abs and all that stuff um and so typically you would do let's say you did a some type of squat maybe it was a cyclist squat or hills elevated squat something like that you would rest 16 seconds or less and you would move to pull up or pull down or a row or whatever and you would repeat that four or five times you move on to your b sets And so by keeping the rest at a minimum and shuttling blood from the bottom to the top of the body, you increase lactate production, which there is for a long time. I couldn't find literature to support what he was talking about. But then I started finding some stuff last year during during the COVID lockdown. I had lots of time to read. And there is some pretty OK literature showing the increase in growth hormone from that will accelerate fat loss. Now, for me, it's always been about just increasing work capacity and just getting more density in the workouts and basically raising the heart rate and raising the VO2 max, which will elicit faster fat loss if you're in a caloric deficit. but from what I've seen using it with clients in a surplus, very good for building muscle and losing body fat pretty much at the same time. And it's from a time management perspective, it's pretty good because most of my clients only have two or three days to train. So full body is really going to be the way to go. Yeah. So