First, I would like to start off this
article explaining why some men just cannot lose weight. It is mainly because
they don't like to do cardio!
Women on the other hand typically do not
have a problem with this, they usually like to hit the treadmill.
So, us men need to find a new way to lose
weight. Some will say that there is the high-intensity interval training (H.I.I.T.)
that saves time and helps us burn that extra fat, but that still requires you
to run. An alternative to that is called lactic acid training, and let me tell
you: it is not for the weak.
This training method is painful and should
only be done by advanced trainees. On the bright side, though, it is just as
effective as it is painful, so if you are willing to torture yourself then this
is a great workout that is going to build hard muscle mass and burn fat really
fast.
Lactic acid training is done by building as
much lactic acid as possible during your workout. This activates a powerful
growth hormone, which burns fat and builds muscle hours after the exercise is
over. The only thing to be concerned about is how you are going to feel after
the workout is over.
Lactic acid is the substance that gets
caught up in muscle during exercise, causing you to get that sore feeling. If
you have been sore you know how painful it can be, but you still have no idea
how sore you can get until you try lactic acid training!
However, you should only use lactic
training sparingly because it actually weakens your muscles. It is like blowing
your muscles up with hot air: it doesn't actually make you stronger, it just
burns fat fast and builds muscle.
So here is how you do it, during the
concentric part of your exercise (the upward portion) move as slowly as
possible and during the eccentric (downward portion) move as rapidly as
possible. This is easily done with body weight exercises, but can also be
incorporated into some machines.
For example, doing lactic acid training on
the peck deck or the butterfly machine is going to be a great way to pump those
pectorals to the max. However, I would not use this method with weights; during
the eccentric portion, you are liable to lose control if you are working with
weights.
If you are trying to burn fat from your
legs and buttocks, then doing lactic squats is going to be a very effective way
to do this. When we build lactic acid, we are lowering our body's pH, this
secretes huge amounts of growth hormone, and like we've discussed, it is a
powerful fat burner.
When doing this routine, you should also be
training for strength, and this should not be done more than once every two
weeks. Keep a healthy diet and take a rest day or three after the routine...
you will need it, believe me!
To sum it up, lactic acid training is
achieved when you do a circuit workout with very few rest periods in between
sets. Lactic This type of training should only take about 30-45 minutes, if
done right. It is very intense and I do recommend you get your other health
issues in line first, but if you don't do that, at least ask your doctor if
this is safe for you.
The way you set up your workout is to pick
three or four exercise for a body part of your liking. Say you choose legs
today so you pick the exercises squats, lunges, and step ups.
You do 6 reps of squats, 12 reps of lunges,
and 25 reps of step-ups. When you do these exercises, make sure you set the
weight so you're struggling on the 6th rep, the 12th rep, and the 25th rep. You
do those back to back with 10 or so seconds in between each set. Then you rest
for about 2-3 minutes and do the circuit again. The number of times that you'll
be able to execute this circuit highly depends on how fit (and healthy) you
are. Can you see how intense this is?
Trust me, lactic acid training will have
your eyeballs popping out especially if you are used to doing heavy low rep
lifting like I was.
Remember though, the growth hormone only
increases in your sleep so if you're not sleeping enough, your body will not be
able to produce it to the levels that will get you the fat loss effect.
If you are not conditioned enough for
lactic acid training, increase the rest between exercises, so it would be less
like a circuit because of no back to back work being done.
Lactic acid training is a tough type of
training, and when I first did it I almost puked because I ate too much
beforehand. Not a fun experience, and when I was done and trying to drive back
home I was in so much pain it actually hurt. Not the good kind of sore but like
REAL pain!
Of course, it was leg day and it was my
first day back from a vacation so I probably should not have started so intense
but I was really pumped to try lactic acid training for the first time. And you
know what? the results I have gotten were actually pretty good!
I finish this article presenting you some
example of some routines that will get you started on Lactic Acid Training:
Legs
Circuit 1 - Back Squat 6 reps rest 10s
Circuit 1 - Lunges 12 reps each leg rest
10s
Circuit 1 - Step Ups 25 reps rest 10s
Rest 2 minutes and go again (try to go 3-4
times depending on your level)
Circuit 2 - Romanian Deadlift 6 reps rest
10s
Circuit 2 - Leg Curl 12 reps rest 10s
Circuit 2 - Hyperextensions 25 reps rest
10s
Rest 2 minutes and go again (try to go 3-4
times depending on your level)
Back
and Chest
Circuit 1 - Some form of a row 6 reps rest
10s
Circuit 1 - Chin ups or lat Pulldown 12
reps rest 10s
Circuit 1 - Some form of a row 25 reps rest
10s
Rest 2 minutes go again (try to go 3-4
times depending on your level)
Circuit 2 - Any Bench Press 6 reps rest 10s
Circuit 2 - Pullovers 12 reps rest 10s
Circuit 2 - Cable Press 25 reps rest 10s
Rest 2 minutes and go again (try to go 3-4
times depending on your level)
Arms
and Shoulders
Circuit 1 - Bicep Preacher Curl 6 reps rest
10s
Circuit 1 - Hammer Curls 12 reps rest 10s
Circuit 1 - Barbell Curls 25 reps rest 10s
Rest 2 minutes and go again (try to go 3-4
times depending on your level)
Circuit 2 - Triceps Skull Crushers 6 reps
rest 10s
Circuit 2 - Triceps Dips 12 reps rest 10s
Circuit 2 - Triceps Pushdown w/Rope 15 reps
rest 10s
Rest 2 minutes and go again (try to go 3-4
times depending on your level)
Circuit 3 - Military Press 6 reps rest 10s
Circuit 3 - Upright Rows 12 reps rest 10s
Circuit 3 - Lateral Raises 25 reps rest 10s
Rest 2 minutes and go again (try to go 3-4
times depending on your level)
If you liked this article and you would
like to learn more about bodybuilding nutrition and workout plans, head over to
Beautiful Body Blueprint.
There you'll find plenty of information on this and many other bodybuilding
related subjects.
