What is the optimal way of burning body fat in the gym? The truth is there are many ways, as the saying goes there is more than one way to skin a cat. One of the ways is to induce as much lactic acid build up as possible. Whilst that sounds very painful the outcome can be great for fat loss. By pushing the body into the lactate threshold frequently during a workout you can ‘’flick the switch’’ on – of course, that ‘’switch’’ is the one which allows for enhanced fat oxidisation.
How does one go about achieving this?
You could be forgiven for thinking it is easily achieved – after all running for 20 minutes on the treadmill or hitting a DTP arm session will quickly induce eye watering amounts of lactic acid to inhabit your muscle fibres. It isn’t that straight forward though.
Lactic acid training was designed on the premise that we want to force a build-up of lactic acid around the entire body which in turn will create a better environment for fat oxidisation. In simple terms this is telling us that performing an upper body workout is more conducive to your fat loss goals over an arm workout – no matter how gruelling the latter might feel. Even if you cannot grip a packet of chewing gum after the arm workout the effect simply won’t be as drastic as the one stimulated by a total upper body session. Fact.
Moving forward we need to put some parameters in place for us to create an effective lactic acid training routine throughout the week. Fat loss is the goal, but so is muscle retention. Below we have outlined a week’s training for you to try – beware, it isn’t for the faint hearted and don’t be surprised if it leaves you feeling beat up and even nauseous.
Workout 1 – Upper Body
Bench press X 5 8-10 reps
Bent over row X 5 8-10 reps
Military press X 5 8-10 reps
Close grip bench press & seated dumbbell curls superset X 3 8-10 reps (each exercise)
Lying dumbbell pullovers & side lateral dumbbell raises superset X 3 8-10 reps (each exercise)
Workout 2 – Lower Body
Squats X 5 8-10 reps
Stiff leg dumbbell deadlifts X 5 8-10 reps
Good mornings X 5 8-10 reps
Leg press X 5 8-10 reps
Calf raises X 5 8-10 reps
Day off –
Workout 3 – Upper Body
Deadlift X 3 8-10 reps
Clean & press X 3 8-10 reps
Dips X 3 8-10 reps
Chin ups X 3 8-10 reps
Arnold press X 3 8-10 reps
Decline bench press X 3 8-10 reps
Renegade rows & press ups superset X 3 8-10 reps (each exercise)
Lying down pull ups x 3 8-10 reps
Workout 4 – Lower body
Squats X 3 8-10 reps
Lying leg curls X 3 8-10 reps
Single leg press X 3 8-10 reps (each leg)
Glute ham raises X 3 8-10 reps
Glute bridges X 3 8-10 reps
Calf raises X 3 15-20 reps
Day off –
Day off –
4 second negatives on every rep
60-90 seconds rest between each set/superset
As you can see these workouts are intense! The rest periods are kept short and the amount of time you spend under tension with the prolonged negative phases mean that it won’t take long for the lactic acid to simply gush into the upper or lower half of your body.