Fat Burning: A New Strategy

     Weight training has always been associated with building muscle and cardio training with burning fat. But as you're probably aware, the science behind fitness is constantly changing. Therefore, continuing in the same vein we have introduced a new approach to keep body fat to a minimum.

Does it exclude cardio? Not really. It guides you on the effective use of weights so that you can trim down your dependence on that boring treadmill when it comes to keeping those ABS in shape.

The method I recommend is called F4X. The F4X method featured in Old School New Body too. It looks like a HIIT (High Intensity Interval Training) Program, but has nothing to do with interval Cardio. This approach incorporates moderate-weight, high fatigue training with brief rest periods in between sets. The training pattern enhances fat burning and stimulates muscle growth and expansion.

Here's the workout plan: Select a weight with which you usually average 15 reps. Use it to perform 10 reps followed by a break of 30 seconds. Repeat a cycle of 10 reps and continue in the same pattern for 4 sets. On the last set, that is the fourth, you train till failure. If you manage 10 reps on the last set, increase the weight on the following workout.

If you observe closely you will realize that the sets described above are like intervals separated by short breaks -- you can if you wish to, pace between sets to maximize calorie burning. But, before that listen to what more we have to say.

Fat Burning Pathway 1# The training style defined above not only stimulates muscle growth through myofibrillar and sarcoplasmic expansion but also gives you plenty of muscle burns. The lactic acid buildup causes a sharp rise in the production of the growth hormone (GH) which is a potent fat burner. The growth hormone also boosts the amount of anabolic hormones (metabolism promoters) to give you strong and well defined muscles.

Fat Burning Pathway 2# Performing the reps correctly on every set, will also help get myofibrillar trauma. Myofibrils, the actin and myosin strands, are the force generating fibers in the muscle tissues. The microtears in the myofibrils caused by slower, controlled negative strokes compel the body to generate more energy to enable repair and recovery.

To get the maximum fat burning benefits, use a combination of 1--second positives and 3-second negatives. This means 1 second for the raised and 3 seconds for the lowered position when doing a bench press. The unhurried lowering of the weight generates the metabolic force needed after your workout.

Fat Burning Pathway 3# The final step to gain fat busting microtrauma is to perform the last set in this sequence in an eccentric style. It implies 1 second positives (raised position) and 6 seconds negative (lowered position). The weight used in the last set will be lighter than the one used in the first 3 sets of this sequence. 8 reps and 56 seconds of tension time give you sore and stiff muscles the next day; a good indication of smelting fat.

To wrap up, the F4X strategy increases GH output, slower negatives account for fat burning trauma and Eccentric (X-centric) style exercises guarantee more time under tension. With cardio out of the picture, it's now possible to get lean without being mean.

Get ready for a sexy, toned and sculpted body.

Stay tuned, train smart and be Built for Life

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