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The Best Body-Recomposition Workout

Build muscle and burn fat fast using this full-body routine

101 Best Workouts Of All Time is the ultimate answer to the question "What workout should I do?" No matter what equipment you have available, from a fully-stocked supergym to a pair of mismatched dumbbells in your garage, or nothing but your body weight alone, you can build muscle, lose fat, and sculpt the physique you've always wanted.

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We can’t overstate the awesomeness of German engineering. The land that brought us jet planes, the Mercedes, and Heidi Klum also introduced perhaps the best method of body recomposition known to the fitness industry—that is, a timeless strategy to gain muscle and lose body fat simultaneously. Achtung!

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Hala Rambie, a scientist who defected to West Germany during the Cold War, found that fat loss could be accelerated by raising levels of blood lactate—an energy substrate. More lactate corresponds to greater release of growth hormone, which tells your body to grow muscle and burn flab. The best way to raise lactate quickly is to pair upper and lower-body exercises, or opposing movements, for rep sin the 8–15 range. The sweet spot for sets is three, and rest periods are restricted to 30–60 seconds. This approach has since become known as German Body Comp.


Alternate sets of “A” and “B” exercises. So you’ll do a set of A, rest, then a set of B, rest again, and so on for all the prescribed sets. The remaining exercises are done as straight sets. To increase the intensity, decrease your rest between sets by 15 seconds every two weeks. Start by resting 60 seconds for the first two weeks. Then in Weeks 3 and 4, rest 45 seconds, and so on.
*TEMPO:  Each exercise is assigned a tempo. The first digit stands for seconds you should take to lower the weight. The second digit is seconds you should pause in the bottom position. The third digit applies to the lifting portion of the exercise. The fourth digit is the length of the pause in the end position (A “0” indicates no time—simply move on to the next digit.) For example, a front squat with a tempo of 3110 would be done like so: Take three seconds to lower yourself into the squat. Pause for one second at the bottom. Take one second to come back up to standing, and then go right back into the descent.


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