Burn Fat With Lactic Acid Training

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Lactic acid release is often associated with strenuous training. The intense burning sensation that you feel after a difficult set – that is the lactic acid that builds up inside your muscles whenever you are exercising intensely and your body goes into oxygen debt. However, what you probably aren’t aware of is lactic acid can preserve muscle while activating rapid fat loss at the same time. Below you will discover all of the fundamentals to lactic acid training as well as the benefits you can enjoy form it.

When we refer to lactic acid training we are talking a style of training that has been designed to encourage your body to produce high amounts of lactic acid inside the muscles you are working. Lactic acid in the body will cause increases in testosterone and growth hormone production. They are two of the more lipolytic and anabolic hormones within the human body. That means your body will preserve muscle while it is burn fat at a faster pace.

If done correctly, the usual lactic acid workout will last around 45 minutes. It is a good practice to work your antagonist muscle groups (for example, your back and chest) during one session and then select the multi-joint exercises that give you the most bang for your buck. A couple of brief rest periods in between sets will help to ensure additional fat loss with lactic acid training.

Here is what a regular lactic acid workout may look like:

Day 1 – Back and Chest

• Dumbbell flyes – 20 reps at 20 RM
• Incline dumbbell press – 12 reps at 12 RM
• Bench press – 8 reps at 8 RM (at the 8th rep you should be reaching muscular failure)

The rest period in between sets is 10 to 20 seconds. The cycle gets repeated 2 or 3 times, depending on what your state of conditioning is.

Rest for 2 to 3 minutes and then perform:

• Cable rows – 20 reps at 20 RM
• Barbell rows – 12 reps at 12 RM
• Pull up or Chin up – 8 reps

Rest 10 to 20 seconds in between sets. This cycle should be repeated 2 to 3 times.

• Extensions – 20 reps at 20 RM
• Leg press – 12 reps at 12 RM
• Squats – 10 reps at 10 RM

Rest for 10 to 20 seconds in between sets. This cycle should be repeated 2 to 3 times.

Rest for 2 to 3 minutes and then perform:

• Leg curls – 15 reps at 15 RM
• Stiff leg deadlifts – 6 reps at 6 RM

Rest for 10 to 20 seconds in between sets. This cycle should be repeated 2 to 3 times.

Day 2 – Shoulders And Arms

• Cable push down – 20 reps
• Close grip bench press – 6 reps at 6 RM

The rest in between is 10 to 20 seconds. The cycle gets repeated 2 to 3 times, depending on what your state of conditioning is.

Rest for 2 to 3 minutes and then perform:

• Dumbbell seated curls – 15 reps
• Barbell curls – 6 reps at 6 RM

This cycle gets repeated 2 to 3 times, depending on what the state of your conditioning is.

Rest for 2 to 3 minutes and then perform:

• Side laterals – 12 reps
• Military shoulder press – 6 reps at 6 RM

As you can tell this is a very intense workout due to the high volume work needed for lowering the weights. Rest for two days after your third workout day. Eat 3 hours prior to your workout and do some clean but heavy eating following your workout. That means you need to eat plenty of protein (approximately 1.5g/pound per day) from nuts, low fat milk, fish, eggs and meats. In terms of carbs – you should consume low glycemic carbs throughout the day and then a large meal with protein and high glycemic carbs immediately following your workout.

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