The Adler Blog

Being German, I felled compelled to write a piece on the 20th anniversary of this very historic moment. A lot has changed since then but some things still stand true. One of them is that the GDR was on the forefront of sports research. This tiny country of 17 million inhabitants has won as many olympic medals as the USA, which has about 250 million peolpe. So it is certainly worth looking into what was done on the other side of the Iron Curtain.
Since we are on SUC, I will focus on fat loss and how it was accomplished in the East. Their main method where so-called” metabolic workouts” which where essentially giant sets of weight lifting exercises, done on short or no rest at all. These workouts would take about 30-40 minutes and would send your metabolic rate into overdrive for another 12-24 hours while preserving your muscle mass. What about cardio? Ask me after you do one of the workouts. Cardio, on a side note, is one of the worst ways to lose fat but I will cover that in a separate article.
As an example for beginners it would be something like this
20 push ups
20 body weight squats
10 curls with dumbbells
30 rows with dumbbells
15 overhead presses
20 push ups
repeat for 3-4 sets

If you are a more advanced lifter, this might be for you
10 deadlifts (60 % of your regular weight)
8 overhead presses
20 crunches
20 pull ups
8 dead lifts
x4

You will find your heart rate going through the roof while your strenght increases, combined with a proper diet you will lean out fast.
Train hard
Scott and Maik