Fitness Tips
6 Station Great Body Challenge
Spring weather has arrived so now is time to work harder and much smarter than ever before to earn a great body. Three action packed weight training sessions taking forty minutes or less plus two thirty minute interval sessions per week continues to deliver excellent results for our female and male clients.*
By: Eric Serrano MD and Scott H. Mendelson
- Optimize fat burning hormones throughout the week*
- Fire up metabolism*
- Improve athletic conditioning*
- Advanced muscle growth adjustment tactics for men*
- Boost strength and work capacity*
- Prevent overtraining with sessions under forty minutes*
- Support a competitive training environment with friends and family*
Peaking rates of Fat Burning
The road to time efficient fat burning involves six exercises in a row with minimal rest between sets. We start with three chest pressing movements followed immediately by three vertical pulling back movements. The short rest periods combined with challenging weight loads and controlled rep speeds increase lactic acid which is a precursor to the mega powerful fat burning tool- Growth Hormone.*
Pumping out the last few tough reps supports elevated fat burning
Lactic acid increases the burning sensation within muscles that makes many people consider quitting before tough sets are completed. The level of effort applied, measured by training performance has a huge impact on the rates of fat burning. GCX10 key ingredient ATP has demonstrated the ability to improve the amount of weight load and quality reps per set.(2) Increasing the work load has a tremendously positive impact on fat burning.*
6 Station Training Improves Pull Up performance by opening up the chest muscles and stimulating the nervous system. 100% MR and Muscle Synthesis Powder sipped before, during and Immediately after training are the perfect investment to improve body composition and performance even with short rest periods. The scientifically engineered amino acid ratios developed by Dr. Eric Serrano MD can increase the burning of stored fat as fuel during training and lay the raw material foundation for accelerated muscle repair.*
Short training sessions can decrease belly fat
The short rest periods also allows trainees to accomplish many productive sets during a forty minute workout. Sessions under forty minutes can help to minimize the elevated stress hormone response to training. High stress hormone levels waste muscle and increase belly fat deposition. 100% MR and Muscle Synthesis Powder sipped before, during and immediately after training help to increase the utilization of stored fat as fuel during training while keeping stress hormones in check according to years of Dr. Serrano’s patient hormonal blood work reviews.*
GCX10 attacks stubborn and visceral fat with the proven amounts of key ingredient Lactoferrin.(1) Glycine included in the GCX10 can improve mental focus and reduce anxiety during training.*
More work and less rest to optimize fat burning hormones
The muscles involved in the three chest pressing movements get a break while the back muscles are engaged during the next three exercises. The brain which controls strength levels likes this type of arrangement and actually helps to increase the rate of neurological recovery between sets.*
The 100% MR and Muscle Synthesis special ingredient ratios accelerate the rate of muscle recovery between sets significantly. As a result you will have the ability to use more challenging weight loads with controlled rep speeds for the second and third revolutions while keeping rest periods short.*
| Exercise | Sets | Reps | Tempo | Rest | |
|---|---|---|---|---|---|
| A1. | Serrano Extensions | 3 | (7-9) | 3-1-1-2 | 45 |
| A2. | Chest Supported UH Row | 3 | (7-9) | 3-1-1-3 | 45 |
| B1. | 45 Degree Incline Dumbbell Press | 3 | 5 | 2-1-1-0 | 20 |
| B2. | 30 Degree Incline Dumbbell Press | 3 | 5 | 2-1-1-0 | 20 |
| B3. | Flat Dumbbell Press | 3 | 5 | 2-1-1-0 | 20 |
| B4. | Pull Up | 3 | 5 | 3-1-1-2 | 20 |
| B5. | Neutral Grip Loaded Pull up | 3 | 5 | 3-1-1-1 | 20 |
| B6. | Neutral Grip Lat Pull Down | 3 | 10 | 3-1-1-2 | 120 |
Learn about to adjust the 6 Station Training routine for men to maximize body fat loss and muscle growth at the same time in part 2.
Scientific References:
(1) Potent anti-obesity effect of enteric-coated lactoferrin: decrease in visceral fat accumulation in Japanese men and women with abdominal obesity after 8-week administration of enteric-coated lactoferrin tablets. British Journal of Nutrition. 2010 Dec;104(11):1688-95. E publication 2010 Aug 9.
(2) Effects of oral Adenosine-5′- triphosphate (ATP) supplementation on athlete performance, skeletal muscle hypertrophy and recovery in resistance trained men. Nutrition & Metabolism 2013