This workout is not for the faint-hearted as Hertfordshire Advertiser very own Editor Matt Adams recently found out when I (Ben Jackson personal trainer) took him through one of my fat burning workouts in St Albans. People require a basic level of fitness and self-motivation to perform this properly but the results I have achieved with my clients for fat loss are exceptional.

The common mistake I find with people trying to lose weight is they either do the same routine for long periods of time or do many different routines but the actual principles used in there training is essentially the same i.e. they would train different body parts but the rep speed, rest time in-between sets, and style of training were always similar.

I would recommend doing a GPC programme for no longer than 4 weeks and as part of a phased fat loss strategy where by you incorporate a variety of training methods to keep your body guessing and progressing  – Particularly as you get down to a low body fat percentage where you will find it hard to loose that final few percent.

Another common mistake is the nutritional intake used to compliment training and enhance their well-being. People often come to me with the misconception that opting for a really low calorie diet (more than 500 calories under the BMR) is the way to lose weight. This will just place your body into starvation mode and essentially you will lose muscle and water which, yes, will lead to a huge loss in weight but this is not the weight you are trying to lose. You will become tired and irritable and are highly likely to yoyo in weight all your life. For most fat can only be burned off gradually by incorporating a solid eating plan full of natural foods, which haven’t been processed and are high in fibre, protein and other key nutrients. An eating plan should be enjoyable and sustainable rather than a diet for just a few weeks that makes you feel tired and miserable.

What is GBC?

In a nutshell GBC is a method of super-setting different body parts in a session alternating between upper and lower muscles. The GBC program is characterised by short rest intervals (30-90secs) and multi-joint movements to generate maximum growth-hormone production working in a rep range of 8 – 15 per set and using a controlled rep tempo.

You are not training the muscle to complete failure (60% of your 1 Rep Max), instead use good technique and rely on the short rest periods to supply the intensity.

The benefits

+ Not only does GBC result in greater fat loss than most aerobic programs can produce, but it will not sacrifice strength and muscle mass – in fact it can make you stronger.

+The lactic acid pathway is better for fat loss than the commonly accepted aerobic pathway. High blood lactic levels decrease blood pH levels, which in turn, sends amessage to the brain to accelerate its production of growth-hormone. Higher growth-hormone levels increase fat loss.

+ I have used this type of training with many of my clients to decrease body fat percentage and increase lean tissue. Working with male clients I have decreased body fat by up to 5% percent in 6 weeks using this method whilst increasing muscle by around 4.9 kg and it’s not uncommon for women to lose up to 4% percent body fat in the same time period.

+ I understand people of today have less free time as people are working longer hours than ever before. A great part about GBC training is that you can get a lot more done in a short space of time as sessions last around 35-40 mins but you can complete over double the amount of volume compared with traditional styles of training.

+ It is actually recommended to cut back on your cardio training when doing this routine. The fast-paced workouts burns up calories like an inferno and although it is working on your anaerobic endurance your heart and lungs will be working really hard at the end of the workout. So effectively you’re losing fat from hard weight training and sensible eating.

+ I find motivation for training really improves with my clients as sessions are always varied so they don’t get bored of the gym. Most of clients actually look forward to their next session and really enjoy it – although they know it will be tough!

One day of a four day routine

Exercise Technique 


From rack with barbell upper chest height, position barbell on back of shoulders and grasp bar to sides. Dismount bar from rack. Bend knees forward while allowing hips to bend back behind, keeping back straight and knees pointed same direction as feet. Descend until knees and hips are fully bent. Extend knees and hips until legs are straight. Return and repeat.

Pull up’s

Step up and grasp bar with overhand wide grip. Pull body up until chin is above bar. Lower body until arms and shoulders are fully extended. Repeat.

Step Up’s

Stand facing side of bench, step or platform. Place foot of first leg on bench. Stand on bench by extending hip and knee of first leg and place foot of second leg on bench. Step down with second leg by flexing hip and knee of first leg. Return to original standing position by placing foot of first leg to floor. Repeat first step with opposite leg alternating first steps between legs.

Dumbell Chest Press

Lie supine on bench with arms at right angle, dumbells in hand and knuckles facing the ceiling. Press dumbells up until arms are extended. Lower weight to upper chest. Repeat.

Swiss Ball Hamstring Curls

Lie supine on floor with lower legs on exercise ball. Extended arms out to sides. Straighten low back, knees, and hips raising back and hips off of floor. Keeping hips and low back straight, bend knees pulling heels toward rear end. Allow feet to rollup on to ball. Lower to original position by straightening knees. Repeat.

Arnie Press

Stand with two dumbbells position in front of shoulders, palms facing body and elbows under wrists. Initiate movement by bringing elbows out to sides. Continue to raise elbows outward while pressing dumbbells overhead until arms are straight. Lower to front of shoulders in opposite pattern and repeat.

Dynamic Lunges

Stand with hands on hips or hold dumbells. Lunge forward with first leg. Land on heel then forefoot. Lower body by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Return to original standing position by forcibly extending hip and knee of forward leg. Repeat by alternating lunge with opposite leg.

Bent over row

Bend knees slightly and bend over bar with back straight. Grasp bar with wide overhand grip.Pull bar to upper waist. Return until arms are extended and shoulders are stretched downward. Repeat.

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