Everyone is familiar with aerobic exercise for fat loss and I don't want to start out too much about that except that most of people get it wrong. Way wrong. When you are doing a low intensity workout you are indeed using fat for energy as a greater degree than glucose. This shows that you are burning more fat when you do low intensity exercise right? right. The problem is that if you are only working out for an hour, thirty minutes or something similar, who cares what you use energy for that time, wouldn't it be way cooler to be able to use fat for energy 24/7?
When you are doing the lowest intensity workout there is you are using a large portion of your consumed energy from fat. That means when you are sleeping, you use mostly fat for energy - your intenstines use the glucose in your liver, but your muscle use fat and your brain can even start using ketones if you are prone to this. When you do the highest intensity training that there is your body is using glucose. A lot of it. When you run out of glucose your body will start to use lactic acid to form glucose, and that is where most of us get exhausted. The champion athletes can work out with lactic acid since their bodies are used to using it, but for a normal sunday trainer it is going to be too hard. Especially on your mind, and that is why people don't do it - it simply demands too much.
When you use all your glucose and a huge amount of oxygen during a high intensity workout, your body is forced to use fat for the rest of the day when you are doing your lower intensity workouts. Also it has been shown that HIIT makes the liver produce more enzymes that are required in fat oxidization. So if you want to lose fat, try to replace those two hour walks on your treadmill, with ten to fifteen minutes of maximum effort. Fat loss is guaranteed.
Showing posts with label hiit. Show all posts
Showing posts with label hiit. Show all posts
What Is The Best Workout For Fat Burn
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.
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.
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