Bottom line... when you're eating low - carb, you should
train with Lactic Acid - based training for maximum fat loss because your body is PRIMED to take best advantage of the hormonal state created by the nutrients you're eating.
Not exact matches
The release of
lactic acid is associated
with hard
training.
And very important part of the process of
training is the increasement of blood circulation, which supplies the active muscles
with oxygen and vital nutrients, at the same time removing the waste products like
lactic acid and carbon dioxide.
It has been my experience to do full body
training (multiple body parts within the same workout), within a superset, tri-set, and mini-circuit format
with a rep range of about 8 - 12 reps.. This rep range generates
lactic acid which seems to create the biggest metabolic demand.
You're probably familiar
with that feeling of lead - legs after high intensity
training or heavy weight lifting — that's the
lactic acid.
So by targeting your
training to flooding your body
with Lactic Acid and KEEPING it there, your Growth Hormone levels will spike.
When fatty
acids are free from fat cells and ready to be taken up for the chemical reactions to produce energy, the percent of fat used goes way up in comparison to fatty
acids sitting safe in fat cells (especially when through the specific dieting and
lactic acid resistance
training a body is forced to mix fat
with amino
acids rather than carbohydrates).
Low reps, explosive movement weight
training that uses anaerobic creatine energy system leads to an increased muscle ability to store creatine and regenerates it faster after it's been depleted (more creatine — an extra repetition
with heavy weight); high reps, slower movement weight
training that uses anaerobic
lactic acid energy system increases muscle tolerance to
lactic acid (more muscle endurance, required in extreme situations when there's a need to perform at a high intensity and sustain it for as long as possible — fighting for dear life is a good example).
Lactic acid resistance
training (minimal rest, long sets and big volume) can burn up to 1000 + calories per 45 minutes workout (even more if you mix it
with high intensity cardio
training).
Also,
lactic acid resistance
training triggers growth hormone production (due to
lactic acid accumulation and catabolic state supplemented
with amino
acids) resulting in muscle stimulation and fatty
acids (fat) release from fat cells, which makes fat burn much even more effective.
It takes 40 minutes to achieve such fat burn efficiency if cardio is done on its own
with no resistance
lactic acid training.
The improvement in your exercises such as the full hanging leg raise and sports alone are enough to justify its inclusion in your exercise routine but when you combine these benefits
with the other pluses such as a reduced risk of injury, a reduction in the pain caused by
lactic acid build up, better posture and a return of the grace of movement you had as a youth then flexibility
training is an absolute must.