Fast-forward four months, and Simmrin shed 60 pounds, dropping his body fat from 35% to 17%. The best part? He did it without adding more to his busy schedule. Here’s how—plus a sample workout you can try.
For most guys, losing weight means adding more to their to-do list: more meal prep, more workouts, more cardio, more tracking. But here’s the problem—many guys gain weight because they’re already stretched too thin.
That was Michael Simmrin’s struggle. The 45-year-old lawyer had a packed life: a young son, a demanding career, and the emotional toll of losing a loved one. Add pandemic stress, and his weight climbed to 262 pounds.
“I was getting tired just walking up the stairs,” Simmrin admits. “I thought, ‘I don’t want to be this way for my kid. I need to be a healthy role model.’”
Fast-forward four months, and Simmrin shed 60 pounds, dropping his body fat from 35% to 17%. The best part? He did it without adding more to his busy schedule. Here’s how—plus a sample workout you can try.
The Little Changes That Made a Big Difference
1. He Outsourced His Meals (and Saved Money)
With a hectic law practice, Simmrin didn’t have time to cook. Instead of fast food, he switched to Macro Plate, a meal delivery service with pre-portioned, macro-balanced meals.
“At 16permeal,itwasn’tcheap—butIactually∗saved∗moneycomparedtoeatingoutinLA,”∗hesays.(Budgettip:Youcanfindsimilarservicesfor∗∗16permeal,itwasn’tcheap—butIactually∗saved∗moneycomparedtoeatingoutinLA,”∗hesays.(Budgettip:Youcanfindsimilarservicesfor∗∗7–9 per meal*!)
2. He Turned Work Calls Into Cardio
Instead of squeezing in extra gym time, Simmrin took calls while walking.
“I hit 15,000 steps a day just by pacing during meetings,” he says. Bonus? The movement boosted his mood and energy—key for stress management.
3. He Switched to Smarter Workouts
Simmrin ditched his old “bro-split” routine for German Body Composition (GBC) training, a method that burns fat while building muscle in just 3 hours a week.
His trainer, Mohand Boudifa, had him focus on:
✔ Supersets (pairing upper + lower body moves)
✔ Slow tempos (3 seconds down, 1-second pause, 1 second up)
✔ Efficiency (more results in less time)
“I feel like my old self again,” Simmrin says. “I have energy for everything—even an 8-day snowboarding trip with my son.”
Try This Sample German Body Composition Workout
This fat-burning, muscle-building routine follows the same principles Simmrin used. Each superset pairs opposing movements for maximum efficiency.
How It Works:
- 3–4 supersets per workout
- 10–15 reps per exercise
- 3:1:1 tempo (3 sec down, 1-sec pause, 1 sec up)
- Rest 60 sec between exercises
Superset 1: Lower Push + Upper Pull
A. Dumbbell Split Squat
- Start Position: Stand with feet apart (like your shoulders), holding dumbbells at your sides. Step forward with your right leg, about 2-3 feet ahead of your left. Keep your front foot flat and back foot on its toes.
- Lower Down: Keep your back straight and bend both knees until they’re at 90-degree angles. Don’t let your back knee touch the ground—keep it just above the floor.
- Stand Up: Push through your front foot to return to standing. After doing all reps on the right, switch to your left leg and repeat.Step into a lunge, lower slowly for 3 seconds.
- Drive up, switch legs.
B. Lat Pulldown
- How to Do It:
- Sit in the machine with feet flat on the floor. Grab the bar with hands slightly wider than your shoulders, palms facing away. Pull your shoulders back and down like you’re tucking them into your back pockets.
- Pull the bar down to your upper chest, keeping your chest up and elbows bending.
- Slowly let the bar go back up. Repeat.
- Stand up after finishing. Do the same number of reps on both sides if switching legs.
A. Hip Extension (Back Extension Bench)
- How to Do It:
- Set Up the Bench:
- Adjust the thigh pads to fit your height.
- For more glute work: Place the pads around mid-thigh.
- For a standard back extension: Move the pads to your hip crease.
- Adjust the thigh pads to fit your height.
- Get in Position:
- Stand on the bench with your thighs against the pads and your lower legs resting on the round pads.
- Keep your head, shoulders, waist, and knees in a straight line.
- Slightly bend your knees and tighten your core.
- If using no weight: Cross your arms or place your hands lightly by your ears.
- If using a dumbbell: Hold it in front of your chest with bent elbows.
- Lower Down:
- Push your hips back and lean forward, keeping your back straight.
- Lower until you can’t go further without rounding your back.
- Lift Back Up:
- Tighten your core, engage your back muscles, and squeeze your glutes to return to the starting position.
- Repeat:Stop when your body is straight again, then do another rep.
B. Incline Dumbbell Press
- Start Position: Lie on your back on an incline bench. Hold dumbbells above your chest with your palms facing forward.
- Lower the Weights: Bend your elbows to bring the dumbbells down to the sides of your chest. Keep your elbows slightly tucked in (about 45 degrees from your body).
- Press Up: Pause briefly, then push the weights back up to the starting position.
Superset 3: Extra Upper Body Focus
A. Seated Cable Row
- How to Do It:
- Set Up: Attach a neutral-grip handle to the cable row machine. Sit on the bench with your feet on the foot pads, knees slightly bent. Lean forward, grab the handles, then sit up straight with your back flat. Pull your shoulder blades back and down like you’re tucking them into your back pockets.
- Row: Keep your chest up and pull the handles toward your rib cage, squeezing your back muscles and bending your elbows.
- Return: Slowly straighten your arms to let the weight go back. Repeat.
B. Pushup
- How to Do It:
- Start in a pushup position: hands under your shoulders, body straight from head to heels.
- Keep your body straight as you bend your elbows and lower your chest toward the floor.
- Push back up to the starting position, keeping your body straight the whole time.
Cardio Finisher (Optional)
- Rowing Machine or Assault Bike:
- 15 sec all-out, 45 sec rest
- Repeat 2–5 rounds
The Takeaway: Work Smarter, Not Harder
Simmrin’s story proves you don’t need endless hours in the gym or a perfect diet to transform. By:
✅ Outsourcing meals (no cooking required)
✅ Adding movement to his day (walking calls)
✅ Optimizing workouts (GBC training)
…he lost 60 pounds in 4 months—and gained energy for his family, career, and life.
Your Turn: What’s one small change you can make today? Try swapping a sitting meeting for a walking call, or test out the workout above!
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