really fire up your fat-burning furnace, you need
a workout that addresses not only calories burned
DURING the workout itself, but also calories burned
AFTER the workout. But it doesn't end there...to
REALLY maximize your results, you need to also
address your body's HORMONAL response to training.
you put all these factors together, you can SERIOUSLY
increase the fat-burning drive you generate with
each and every workout.
look at the factors one at a time:
1. Calories burned DURING the
time you exercise, you burn calories. Makes sense!
The amount of calories you burn depends on the
specific exercise you're doing, how intense it
is and how long you do it for. I won't spend much
time on this one as pretty much everybody knows
instinctively that the harder and longer you work,
the more calories you burn.
2. Calories burned AFTER the
where it gets interesting...the more intense the
exercise you perform, the more your overall metabolism
is boosted and the more calories your body will
burn AFTER the workout as it strives to recover
from the training.
practical result is this...if you do long, slow
cardio training for your fat loss, you will burn
calories during the workout, but your metabolism
will go back to its normal rate very soon after.
If you increase the pace (e.g. through interval
training), you create a MUCH greater demand on
your body and your metabolism is jacked up long
after your workout is done - this can be for up
to 24 hours after!
it comes to fat loss, intensity is the key, not
your resistance to boredom during repetitive movement.
3. Your HORMONAL response to
the one most people don't know about. When you
exercise, whether it be for fat loss or any other
purpose, your body secretes hormones in response
to the training. The big one that we want to key
in on for fat loss is Growth Hormone.
delving too much into the science of Growth Hormone
(GH for short), it's enough to know that one of
the primary functions of GH is to send a signal
to your body to burn fat for fuel (it's also involved
in many other functions, including muscle building,
immune system function and connective tissue repair).
how do we maximize the release of natural GH in
the body from training? Lactic Acid.
Acid is one of the key "ingredients"
that we want the body to produce in order to maximize
the release of GH. When the body detects large
amounts of Lactic Acid in the blood stream (it
determines this by tracking the acidity of your
blood), GH is secreted in response.
a nutshell, the greater the burn, the greater
the GH release.
how do we maximize ALL THREE aspects of fat loss
that I mentioned above? We will do it through
a training technique I call "No-Rest Lactic
are going to combine several techniques that are
extremely effective for maximizing the production
of Lactic Acid in the body. I'll tell you up front,
this training WON'T be easy (if you find it easy,
you're not working hard enough!) but it's VERY
first part of the equation is high-rep training.
There is NO doubt that high reps will produce
Lactic Acid. The bonus with high-rep training
is that it also helps improve the capillirization
of the muscles. In English, this means it helps
improve the blood supply to the muscles by increasing
the amount of tiny blood vessels (capillaries)
in the muscles. One of the reaons muscles don't
grow? Poor blood supply. So high-reps can not
only produce Lactic Acid, they can even improve
the growth potential of a muscle!
next part of the equation is Supersetting. Supersets
involve moving from one exercise directly into
another exercise, with no rest inbetween the two
exercises. This is a great way to increase the
burn from Lactic Acid. The specific type of Supersets
we'll be using with this training technique are
"Antagonistic Supersets." This means
we'll be working two opposing bodyparts at a time,
e.g. back and chest or biceps and triceps.
final part of the equation is that we're not only
NOT going to take any rest between the two Superset
exercises, we're actually not going to take ANY
REST AT ALL (except when we move to a different
body clears out Lactic Acid when it gets a chance
to rest. By removing complete rest from the equation,
we're going to dramatically ramp up the production
of Lactic Acid in your body and, as a result,
ideally dramatically ramp up the production of
Growth Hormone in response.
this, in turn, will lead to increased fat loss
by increasing Growth Hormone and burning LOTS
of calories during the workout AND after the workout,
because of the high intensity level.
note about Growth Hormone: there are plenty of
websites and magazines that will try to sell you
HGH pills to increase your GH levels. While some
nutritional supplements can be moderately effective
at boosting GH levels (glutamine is one), the
vast majority of these HGH ads are scams and should
be avoided. Your body, with proper training, can
produce ample amounts on its own.
How To Do No-Rest Lactic Acid
use chest and back as the example bodyparts for
this training program. We will be switching between
dumbell presses on the ball and standing dumbell
rows (using two dumbells in bent-over row position).
I find this to be a good combination because you
can use the same dumbells for both exercises and
perform them in the very same spot.
key with this training technique is speed, not
only during the sets but switching between exercises.
select a pair of dumbells that you know you can
get at least 20 reps with on the dumbell press.
For this technique, 20 reps is going to be the
MINIMUM number of reps we want to hit on the first
set of dumbell presses.
into position on the ball and begin pressing the
dumbells. Keep a fairly quick tempo on the presses
using a powerful movement, not worrying about
squeezing the muscles or getting any slow negatives
(the lowering phase of the movement). It should
be a fast, powerful movement to get as many reps
as you can.
note here...DO NOT sacrifice form for speed. If
you're flailing the dumbells around, you're going
to hurt yourself. While the movement is fast,
it should be UNDER CONTROL at all times.
as many reps as you can until the Lactic Acid
burn forces you to stop. The last reps will see
you moving a LOT slower than you started but keep
going until the burn stops you.
your mouse on and off the picture to view the
exercise in action.
set the dumbells down and IMMEDIATELY get into
position for the two dumbell rows. The two dumbell
row is performed exactly like a bent-over barbell
but using two dumbells instead (the link will
also include demo pictures on how to perform both
of these exercises).
rowing with the same quick tempo. Be VERY careful
that you're not bobbing up and down excessively
as you do this exercise. It's fine to have a little
movement - it's natural as the weight comes up
and down. But you should do your best to keep
your lower back arched, your abs tight and your
torso as still as possible.
your mouse on and off the picture to view the
exercise in action.
perform as many reps as you can until the burn
stops you and you have to set the weights down.
IMMEDIATELY put all thoughts of rest aside! Grab
those dumbells, get back on the ball and starting
cranking out more dumbell presses!
reps will most likely drop fairly significantly
on this second round through due to muscle fatigue
and Lactic Acid accumulation. Get as many reps
as you can, though. Personally, I may start my
first set with 30 to 40 reps and get 8 to 10 on
the second set.
the pressing reps then go right back to the dumbell
rows for as many reps as you can. Keep going back
and forth between exercises until you've done
the prescribed number of sets for each bodypart
(see below for recommendations).
sure to push yourself on those sets! Make sure
you stop because of the Lactic Acid burn and not
because you've counted enough reps and you've
(click on the link to view streaming
video or right-click and choose "save
target as" to save to your computer)
order to keep file size to a somewhat reasonable
level for these videos, I've only demonstrated
the first two and a half sets of this technique
- 1 bench press on the ball, 1 dumbell row then
back to the first few reps of bench press on the
ball on the next set. When you're actually performing
the technique, keep going in the back-and-forth
fashion until you've done all your sets. No rest
in order to keep time down, I didn't push to complete
Lactic Acid-induced failure on these sets. When
you do your sets, the last few reps should
be a slow grind, fighting the burn to complete
for number of sets, here are my recommendations...
you're going to do your entire body in one workout
use the following set guidelines:
and chest - 6 sets each
Quadriceps and Hamstrings - 6 sets each
Shoulders and Calves - 3 sets each
Biceps and Triceps - 3 sets each
reason shoulders and calves are paired together
is that neither muscle group really has an antagonist
you're going to split up your workouts, I would
suggest picking two of the combinations (whichever
combos you like to do together) and use the following
and chest - 8 sets each
Quadriceps and Hamstrings - 10 sets each
Shoulders and Calves - 5 sets each
Biceps and Triceps - 5 sets each
means if you want to do back, chest, biceps, triceps,
do 8 sets each of back and chest then 5 sets each
of biceps and triceps.
1 minute rest in between bodypart combinations
or judge it by the time it takes for you to set
up the next two exercises.
this training program three times a week, e.g.
Monday, Wednesday, Friday if you're doing total
body workouts. If you're splitting your body up,
do Monday, Tuesday, Thursday, Friday.
this training technique for 3 weeks and then check
A small note about Growth Hormone:
NOT eat anything before training when you're doing
this program. It's best to perform this training
on an empty stomach. The reason for this is that
GH secretion is reduced by both elevated blood
sugar levels and/or elevated insulin levels in
the body. When you eat something (specifically
carbohydrates), your blood sugar will rise and
insulin will be secreted as a result. Insulin
is a storage hormone and works directly against
training, it's a whole different ballgame. You
CAN take in carbs and it won't affect the post-workout
fat-burning process. Because of the tremendous
demands on the recovery systems from a hard workout,
your body will continue to use stored fat to fuel
the recovery process even when you take in carbs.
be sure to take in some good post-workout nutrition
in the form of liquid protein and carbs. It'll
help speed recovery and keep your body from eating
up its own muscle tissue.
you're looking for a shock to your body to kick-start
your fat loss, give this program a try. It'll
place tremendous demands on your body and put
your fat loss into high gear!
Other Resource articles:
- What They Are, Why They Work, and Several Unique
Variations You Can Try In Your Next Workout
Do You Mean Low-Intensity Training Isn't The Best
For Fat Burning?
Insider Secrets of Interval Training - Learn How
Loss Article Index - Fitstep.com
You Cheating Yourself Out Of 50% or More Of Your