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LGLWSM Newsletter 033 - Lactic Acid Training - Boost HGH and Lose Belly Fat
February 26, 2010
Most people pack on a few pounds during the winter months, which actually helps maintain heat in your body, however... it doesn't mean that it's good for you! Now is the time to plan your activities so you lose the weight you've managed to pack on!
The older you get, the more important it becomes to reduce belly fat! However, having a larger waistline can have health ramifications at any age really. Belly fat is a red flag for heart health especially. Most people struggle to lose fat, but losing visceral fat is much harder to do the older you get. That’s why its so important to be proactive now!
There is a relationship between belly fat and a hormone named cortisol. The higher your cortisol levels, the more likely you are to have belly fat. Alternately, if you have belly fat, its safe to assume that you have higher levels of cortisol.
What if there was a solution that would help you decrease cortisol quickly? Wouldn't it be nice to find a solution that helps you burn fat too? Is it even possible?
According to the latest studies, yes it is! You can actually fight hormones with hormones. HGH (Human growth hormone) is well known for its ability to counteract cortisol in your body. Increase HGH levels and you’ll automatically reduce cortisol! HGH levels decrease as you get older, so replacing it can actually stimulate your pituitary gland back into action, but that can get expensive and you’ll need to find the right brand.
That's why its interesting to learn about how HGH works. HGH is effective against cortisol because it helps your body produce more lactic acid. The more lactic acid your body has, the less cortisol is stored in your body. Lactic acid is a waste byproduct of some of the chemical and metabolic processes that happen during exercise. If you exercise in a certain way, your body responds by producing more lactic acid, which counteracts cortisol and reduces your belly fat.
The best exercise that increases lactic acid is appropriately named 'lactic acid training'! Lactic acid training builds up lactic acid levels produced in the muscles, which really burns (muscle burn) the first couple of times you do it. If the exercises are done right, it can increase your growth hormone levels to the point where fat will melt off your body and muscle will build quickly. Its also good to point out that growth hormone only increases in your sleep, so you must get enough sleep to produce enough growth hormone to lose fat.
Lactic Acid Training
Don’t eat much (if anything at all) at least 2 hours prior to your workout. Food will defeat the hormonal purpose of the workout, which is Growth Hormone secretion. GH secretion is blunted when blood sugar is higher, which is a result of food intake. Train on an empty stomach and you’ll get better results.
Pick one type of exercise you enjoy doing. You can lift weights with faster reps and less rest time in between or do fast walking mixed with sprints of running. You can also do jumping jacks, ab curls, or any type of exercise you choose. Its all up to you. If you’ve been stagnant all winter and not working out, start out with minimum workout periods and work up to more. For example, there’s no shame in using 5 or even 2 pound weights when you first start. The key is not to rest too long in between periods of your workout no matter what kind you do.
One of the nice features of this type of training is that you can reduce your warm up to almost nothing. The first set (of whatever exercise you do), can actually serve as your warm up.
Basic Weight Lifting Program
During weight bearing exercises, (which we all desperately need!) you need to keep the following in mind.
This type of training uses slow weight lifting speeds and fast weight lowering speeds. This is because lactic acid is primarily produced during the "concentric" or positive/lifting phase of an exercise, and not so much during the "eccentric" or negative/lowering phase. To take advantage of this and produce more lactic acid, you must accentuate the positive and almost but not quite, eliminate the negatives of each rep on all of your exercises.
The negative or eccentric aspect of the rep (generally the lowering of the weight) is not emphasized when doing lactic acid training. Research has shown that the positive or concentric phase of the rep (when muscles are contracting) is more productive in terms of releasing HGH than the negative phase.
This doesn’t mean you should ignore the negative. Just don’t focus on it to the detriment of the positive phase of the rep. In other words, its better to focus on getting more reps in, than on doing long, slow reps.
Performing exercises with these extended concentric movements is going to create a tremendous amount of lactic acid, which in turn is going to prompt your body to produce large amounts of GH, which will help you manage cortisol and reduce belly fat.
1. Pick one single exercise. (If you’re using weights, you’ll need to be able to get 20 to 50 reps with it.)
2. Do as many reps as you can until your muscles are burning so much (flooded with lactic acid) that you can’t move the weight.
3. Rest 20 seconds.
4. Do another set with the same weight. You will probably only be able to get 8 to 10 reps with the second rep, even if you just did 50 reps with it the first time. The short rest period means the lactic acid hasn’t had time to fully clear your system and you won't be able to repeat what you did the first time due to lactic acid build-up in the muscles. (Which is what you want!)
5. Rest 20 seconds then do another set.
6. Repeat this for a total of 6 to 12 sets per exercise.
The number of reps you can do may drop down to 5 or even less but don’t worry, rep numbers are not particularly important.
You’re basically trying to churn out as much lactic acid as possible. Quite often you’ll find that after a few sets you hit a steady state where you’re using the same weight and getting the same number of reps on each set.
Lactic Acid Training for Other Exercises
You should always start out slowly if you've been a couch potato all winter! This holds true with any exercise you do.
To really get lactic acid and growth hormone pumping in your body, you can also do what’s called interval training. For this exercise, you mix aerobics with weight bearing exercises. Pick a workout circuit that uses big muscle groups. A circuit of squats, situps, and a sprinting run is an excellent workout. As a rule, minimize rest periods throughout the entire circuit.
Until Next Time!
Stay Sweet and Be Beautiful!
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