I like any woman that lifts heavy stuff and puts it down. I also respect women who deadlift. That’s why I respect this woman… A LOT. It’s people like this that I enjoy having a stack of pancakes with and talking training methods.
You see, Kate gets it. You’ll see what I mean below…
Guest post by Kate Vidulich, CTT
Creator, Ab Accelerators
We’ve all felt the familiar burn that come with the last few reps of a difficult set of exercises. That burning feeling is all thanks to lactic acid.
But if you can push through the pain of intensity, you can accelerate fat loss by significantly boosting your body’s lactic acid level.
Hang on, what is lactic acid training and why should you use it?
HOW IT WORKS
Let me warn you, scientific geeky KV is about to come out to play. I’ll try to keep this as simple as possible.
Lactic acid is the by-product of energy production in the absence of oxygen. Your body breaks down glycogen (stored carbohydrates in your liver and muscles) for energy, which causes the burn.
Seeing as oxygen is NOT available, the glycogen breaks down into different compounds, including pyruvate – which later turns into hydrogen ions – the real trigger of the burn.
When training at this higher intensity, the build up of lactic acid will cause you to slow down. The time to muscle fatigue will depend on your fitness level and lactate threshold, which increases as you specifically train this energy system.
#1 Myth About Lactic Acid Training
You may think this type of training makes you sore. But don’t be fooled, lactic acid buildup does not cause delayed onset muscle soreness (DOMS)…
DOMS is caused by muscle fiber damage, during the eccentric portion (lowering phase) of the movement. The slower tempo causes lactic acid buildup, forcing the muscle to fail on a chemical, cellular level. NOT because the fibers are weak.
And this makes a huge difference to your rate of recovery.
Here are 3 reasons why you need to use lactic acid training for fat loss.
1. Lactic acid is the precursor to Growth Hormone (GH)
The more lactic acid present in the bloodstream, the more growth hormone (GH) your body releases. That’s key, because GH causes muscles to grow and attacks stubborn fat stores.
This presence of growth hormone also means you can maintain your muscle mass, even on a low calorie diet.
But in order to spike your lactic acid production, you will be doing long sets and short rest periods. Yes, it’s hard work…
2. You won’t feel insane muscle soreness post workout
As I mentioned before, lactic acid training causes your muscle to fail on a chemical level. Even though your workout is exhausting and your muscles burn during the workout, you don’t feel extreme soreness the next day.
This rocks, because you can workout on consecutive days without having to slow down due to sore, tight muscles.
3. The tempo is different
This style of training is powerful. You rest long enough to slightly recover, but not long enough to clear the lactic acid from your system. You can see results in only a few short weeks.
More lactic acid is produced during the concentric phase of the lift (upward motion), and that is the portion of the exercise we want to slow down. You extend the amount of time it takes to lift the weight, and decrease the time lowering weight. For most exercises, you lift the weight over 3-4 seconds, and lower quickly but safely (like 1 second).
This will increase the time under tension, which drastically increases the amount of lactic acid produced. And make you workout extremely challenging.
Remember, when doing lactic acid training you MUST reduce the weight by 20-25% below your normal lifting weight. As your body gets accustomed, you can bump it up.
This style of training will help you get rapid results, particularly if you train in a fasted state. Here is a cool workout straight out of the 21 Day Accelerator Rapid Results Plan, you can try today.
No kidding, you will burn calories just looking at it. 😉
Lactic Acid Training Workout A
Dynamic Warm Up
Do this circuit once, no rest between moves:
– Squat to T-Squeeze x 15 reps
– Hip Flexor Stretch x 15s hold
– Single leg glute bridge x 10 each leg
– Bird/Dog x 5 each side with 10s hold
– I-T-Y complex x 8 each
– Jumping Jacks x 20
Accelerator #1: Dumbbell Fat Loss Accelerator
Choose a weight you can lift overhead for 10 reps. Perform each of the following in order, with no rest between exercises and without putting the weight down. At the end of the circuit, rest for 60 seconds and repeat for a total of 4 rounds.
A: DB Thruster x 6
B: DB Bent Over Row x 6
C: DB Push Ups x 6
D: DB Cross Body Mountain Climbers x 12
Workout Set #1: 3 rounds
1A: DB Romanian Deadlift x 20 reps — 1 second down, 3 seconds up
– Rest 15s
1B: DB Renegade Row x 10 reps -– 1 second down, 3 seconds up
– Rest 15s
1C: Goblet squat x 12 reps — 2 seconds down, 3 seconds up
– Rest for 60s at the end of the circuit and repeat this circuit twice more time for a total of 3 rounds. If pressed for time, do 2 rounds.
Accelerator #2: Bodyweight Fat Loss Accelerator
Perform each of the following in order for one round.
A: Jump Squats x 10 with 5s hold at the bottom
– Rest 15s
B: Walkouts w Mountain Climber x 8
– Rest 60s
Workout Set #2: 3 rounds
1A: DB Alternating Press x 8 reps each arm — 1 second down, 3 seconds up
– Rest 20s
1B: DB Step Ups x 15 reps — 1 second down, 3 seconds up
– Rest 20s
1C: Bent Over Flyes x 10 reps — 1 second down, 3 seconds up
– Rest for 45s at the end of the circuit and repeat this circuit twice more time for a total of 3 rounds. If pressed for time, do 2 rounds.
But wait… you’re not done yet.
There is another quick bodyweight Accelerator, plus a dynamic Finisher to keep metabolism cranking until Christmas.
Ab Accelerators is an aggressive 21 day workout plan that gets rapid results, with intense circuits to rev your metabolism and the best ab exercises to put your belly fat into submission.
Finish 2013 with a bang, take on this 21 day challenge and get visibly defined abs.
Kate Vidulich, BSc, ACSM-HFS, MCTT
Author of the Ab Accelerators System
Good stuff from Kate – now, imagine showing up at your Christmas party 15 pounds leaner when using Kate’s accelerators and 21-day blueprint. Get it right here: