When trying to burn fat and maintain (or even get) muscle mass, it is important to keep using heavy weights. Using maximal force recruits every motoric unit and is a good reason for your body not to let go of that hard earned muscle. Healthy nutrition is a corner stone when trying to burn fat. Workouts can boost the effects of a good diet and result in the body of your dreams. These workouts are not extreme bodybuilding and the workouts and can be performed by anyone beginning bodybuilding.
Lactic acid is produced in your muscles in the result of anaerobic glycolysis. This happens when your muscle cells don't get enough oxygen for aerobic glycolysis. Producing a lot of lactic acid acidifies your body which promotes growth hormone release from the anterior pituitary. Growth hormone is one important factor in activating fat burn and this is something that even the top cardiovascular activities don't achieve in weight loss.
If you have a tight schedule (only 3-4 hours or less a week for workouts) you should put all your efforts in producing lactic acid (GH-release), maximizing Excess Post-Exercise Oxygen Consumption (EPOC), and maintain or or gain strenght in order to minimize muscle loss.
You might want to try full body workouts since they have a strong impact on your resting metabolism (and EPOC), but if you prefere a bodypart-split (don't go over a threeway split) workout it is fine also. I won't be writing about strenght exercises since there are so many ways of doing it. Just go heavy, short sets, keep the movements fast and preferrably do just one full body strenght workout a week and use some muscle building supplements to minimize muscle loss and possibly even gain some. You will also need to work on increasing your flexibility to avoid possible injuries related to muscle stiffness.
Lactic Acid Training
When trying to produce maximum lactic acid there are two primary goals:
1. Long time under tension
2. Short resting periods
What this means is you will be doing a lot of long sets with a long rep tempo. I prefer doing circuits but anyway provides the necessary results. Just make sure you are using multi-joint exercises to recruit the maximum amount of muscles for maximal effect and workout until your muscle burn like hell. More muscles results in more lactic acid, which results in more growth hormone which results in more lipolysis.
Choose four exercises: one for the legs, one upper body push, one upper body pull and one core movement. Use a weight which represents a 15RM (The maximum weight you can use for 15 reps of each chosen movement). Circuit your movements with no rest in between sets, just move to the next one. After one full circuit rest for a minute. Do four all out circuits. If your sets decline don't worry, just go as far as you physically can and it is enough. Remember the goal: produce as much as lactic acid as possible, not to look good while doing it. You should be in and out of the gym in 40 minutes or less, including warmups. The result will be a lot of lactic acid, a lot of growth hormone and a very high EPOC.
Do at least one, preferrably two and a maximum of three lactic acid workouts a week for best results. It is a good idea to have some progression, so after two or three weeks, you could try doing five circuits instead of four. Rotate you exercises also. A good workout would be like the one following:
1. Incline bench press
2. Squat
3. Bent over row
4. leg raises
Rest for a minute and repeat the circuit three times. Feel the burn! You might consider adding one abdominal exercise to the routine for some serious stomach shaping effect.
High Intensity Interval Training
Everyone must have heard of it by now. It consits of short high intensity bursts followed by about double the time of a low intensity "burst". You can do it on anything: threadmill, elliptical, exercise bike, running, combine burpees with jogging or walking or skipping rope. Start with a 15 second all out effort, followed by 45 seconds of low intensity with total lenght of ten minutes. That adds up for ten maximal efforts lasting 15 seconds each and 7,5 minutes of low intensity aerobics. As the weeks go by, slowly lenghten the bursts to 20-30 seconds, and stretch the workout to 15-20 minutes. Do a maximum of three HIIT sessions per week.
HIIT has been proven to have a significantly higher EPOC than traditional aerobic exercise consuming the same amount of calories. And it takes a lot shorter time. It is also been shown to increase the enzymes required in lipolysis like none other form of exercise. Vary your HIIT workouts to keep it as challenging as possible and maximize fat burn and you can even get 6 Pack Abs For Girls.
Planning The Exercise Week
First start with the days where you have time to go to the gym. For eg. Monday, wednesday and saturday. Do two LAT workouts, one on monday, one on wednesday. On saturday do you strenght workout, full body is preferrable. If you have SOME time on tuesday thursday and sunday, do your HIIT on those days.
Monday - Full Body LAT (40min)
Tuesday - HIIT (20min)
Wednesday - Full Body LAT (40min)
Thursday - Rest
Friday - Rest
Saturday - Full body Strenght (60min)
Sunday - HIIT (20min)
A total of three (3) hours of work in a week. Anyone should be able to squeeze that in a tight schedule.
Or if you prefer a two way split it will propably take more time also:
Monday - Upper Body LAT
Tuesday - HIIT
Wednesday - Lower Body LAT
Thursday - Rest
Friday - Upper Body Strenght
Saturday - Lower Body Strenght
Sunday - HIIT
Do it any way you want, just keep the HIIT and the LAT in your routine and you will definitely burn that fat and get shredder in no time. Combine it with a low-carb diet and it is like the best way to lose fat. Remember that the diet is the key: no workout routine works without a proper diet.
Showing posts with label get muscle. Show all posts
Showing posts with label get muscle. Show all posts
Burn Fat And Get Muscle: Part 1 - Introduction
If you are reading this you might be in a very typical situation: you have been going to the gym but never really saw the results and are confused on what to do to get where you want to be. I will be writing a (at least) three part article on getting in shape and how to burn fat for any occasion (e.g. summer break). It will take you some time and motivation but it WILL also get the results you want. When I say it will take you time, I don't mean it will take you endless hours in the gym, and eating just vegetables all day. Even though some effort is required my plan is fundamentally designed for a full time worker AND part time student and she really had/has only 3-4 hours a week for all the workouts. This isn't some trend diet but something I have been working on during years of self educating, reading articles from health care professionals, bodybuilders and physique transformation professionals. It isn't just some gimmick, but something that is scientifically proven and based on studies.
Firts I want to emphasize that even though you think you want to lose weight, what you really mean is lose fat. Weight loss sums up from a few things: Fat burn and LBM (Lean Body Mass) loss. LBM is basically everything in your body that isn't adipose tissue: Muscle tissue, organs, bones, connective tissues etc. Everytime you drop weight you lose LBM and fat. My plan works on making most of the drop from fat and the least from LBM. There is also a slight chance that you get muscle while burning, and the chances get bigger if you haven't worked out in a while. If you only think about losing weight at the cost of LBM, your appearance won't have a radical change and your bodyfat% (bf%) is not going to drop like it should. You won't feel like you burnt the fat and got tighter. You will only get smaller and still look fat and "hangy".
The pillar of fatburn is always the diet. No matter how much you exercise and how intensily, it will never make up for a poor diet. Now there are many differences between eating like an orthorexic and making right choices. At the beginning you should only take notice on what foods you choose to eat. Take notice on the QUALITY of foods. When you develop a sense in choosing the right foods, everything will follow. When your body is well nutrished, your natural appetite will work as it is supposed to and you will not get those cravings for the donuts! I don't simply aim for a body transforming diet, but also a healthy diet. It is based mainly on working on ones insulin resistance, appetite, and nutrition partitioning, combined with a handful of daily healthy choices. It will drive you away from type 2 diabetes, atheroschlerosis and other vascular and metabolic problems.
After developing a sense for healthy eating you already lost 4-6 pounds, it is time to take notice on the QUANTITY. I don't want you to be counting calories but developing a sense of how much you should eat different types of foods. This will also serve you on the long run, and help you not gain back the fat after you stop the fatburn diet.
Workouts should be started the very first day you decide to start getting in shape. What do you start with will depend on your current level and your schedule. If you have a month to get in shape, you need to be doing a lot of things fast. If there is still 3-4 months before that wedding or even summer break, you can start out a little bit easier. I will help you to make right decisions in choosing what you do for your goals and drive you towards the physique of your dreams instead away from it. I do expect that you have some exercise background in the gym and some basic knowledge about macronutrients.
Firts I want to emphasize that even though you think you want to lose weight, what you really mean is lose fat. Weight loss sums up from a few things: Fat burn and LBM (Lean Body Mass) loss. LBM is basically everything in your body that isn't adipose tissue: Muscle tissue, organs, bones, connective tissues etc. Everytime you drop weight you lose LBM and fat. My plan works on making most of the drop from fat and the least from LBM. There is also a slight chance that you get muscle while burning, and the chances get bigger if you haven't worked out in a while. If you only think about losing weight at the cost of LBM, your appearance won't have a radical change and your bodyfat% (bf%) is not going to drop like it should. You won't feel like you burnt the fat and got tighter. You will only get smaller and still look fat and "hangy".
The pillar of fatburn is always the diet. No matter how much you exercise and how intensily, it will never make up for a poor diet. Now there are many differences between eating like an orthorexic and making right choices. At the beginning you should only take notice on what foods you choose to eat. Take notice on the QUALITY of foods. When you develop a sense in choosing the right foods, everything will follow. When your body is well nutrished, your natural appetite will work as it is supposed to and you will not get those cravings for the donuts! I don't simply aim for a body transforming diet, but also a healthy diet. It is based mainly on working on ones insulin resistance, appetite, and nutrition partitioning, combined with a handful of daily healthy choices. It will drive you away from type 2 diabetes, atheroschlerosis and other vascular and metabolic problems.
After developing a sense for healthy eating you already lost 4-6 pounds, it is time to take notice on the QUANTITY. I don't want you to be counting calories but developing a sense of how much you should eat different types of foods. This will also serve you on the long run, and help you not gain back the fat after you stop the fatburn diet.
Workouts should be started the very first day you decide to start getting in shape. What do you start with will depend on your current level and your schedule. If you have a month to get in shape, you need to be doing a lot of things fast. If there is still 3-4 months before that wedding or even summer break, you can start out a little bit easier. I will help you to make right decisions in choosing what you do for your goals and drive you towards the physique of your dreams instead away from it. I do expect that you have some exercise background in the gym and some basic knowledge about macronutrients.
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