This morning I did the 5 minute kettlebell test, it was brutal!
I felt great for the first 20 reps and then after that it was all about the burn.
I got an article below on the burn.
It is from a trainer from Australia that lives in New York, Kate Vidulich.
~ Rick Kaselj
We’ve all felt the familiar burn that come with the last few reps of a difficult set of exercises. That burning feeling is all thanks to lactic acid.
But if you can push through the pain of intensity, you can accelerate fat loss by significantly boosting your body’s lactic acid level.
Hang on, what is lactic acid training and why should you use it?
The Science Behind It…
I’ll try to keep this as simple as possible.
Lactic acid is the by-product of energy production in the absence of oxygen. Your body breaks down glycogen (stored carbohydrates in your liver and muscles) for energy, which causes the burn.
Seeing as oxygen is NOT available, the glycogen breaks down into different compounds, including pyruvate – which later turns into hydrogen ions – the real trigger of the burn.
When training at this higher intensity, the build up of lactic acid will cause you to slow down. The time to muscle fatigue will depend on your fitness level and lactate threshold, which increases as you specifically train this energy system.
#1 Myth About Lactic Acid Training
You may think this type of training makes you sore. But don’t be fooled, lactic acid buildup does not cause delayed onset muscle soreness (DOMS)…
DOMS is caused by muscle fiber damage, during the eccentric portion (lowering phase) of the movement. The slower tempo causes lactic acid buildup, forcing the muscle to fail on a chemical, cellular level. NOT because the fibers are weak.
And this makes a huge difference to your rate of recovery. You won’t feel insane muscle soreness the next day even though your workout is exhausting and your muscles burn during the workout.
So why is Lactic Acid training so effective?
I’m so glad you asked.
Lactic acid is the precursor to Growth Hormone (GH), which means the more lactic acid present in the bloodstream, the more growth hormone (GH) your body releases. That’s key, because GH causes muscles to grow and attacks stubborn fat stores.
This presence of growth hormone also means you can maintain your muscle mass, even on a low calorie diet.
But in order to spike your lactic acid production, you will be doing long sets and short rest periods. Yes, it’s hard work because…
The tempo is different.
This will increase the time under tension, which drastically increases the amount of lactic acid produced. And make your workout extremely challenging. You rest long enough to slightly recover, but not long enough to clear the lactic acid from your system.
More lactic acid is produced during the concentric phase of the lift (upward motion), and that is the portion of the exercise we want to slow down. You extend the amount of time it takes to lift the weight, and decrease the time lowering weight. For most exercises, you lift the weight over 3-4 seconds, and lower quickly but safely (like 1 second).
Remember, when doing lactic acid training you MUST reduce the weight by 20-25% below your normal lifting weight. As your body gets accustomed, you can bump it up.
This style of training will help you get rapid results, particularly if you train in a fasted state. Seeing as I love you, here is a cool workout straight out of the 21 Day Accelerator Rapid Results Plan, you can try today.
No kidding, you will burn calories just looking at it. 😉
Lactic Acid Training Workout B
Dynamic Warm Up
Do this circuit once, no rest between moves:
- Single leg glute bridge x 10 each leg
- Hip Flexor Stretch x 15s hold
- Bird/Dog x 5 each side with 10s hold
- Jumping Jacks x 20
Accelerator #1: DB/BB Fat Loss Accelerator
Choose a weight you can lift overhead for 10 reps. Perform each of the following in order, with no rest between exercises and without putting the weight down. At the end of the circuit, rest for 60 seconds and repeat for a total of 4 rounds.
- A: High Pull x 8
- B: Romanian Deadlift x 8
- C: Push Press x 8
- D: Alternating Reverse Lunge x 8 (each leg)
Lactic Acid Training
Perform exercises with a slow tempo, as listed next to the exercise.
Workout Set #1: 3 rounds
- 1A: Prisoner Squat x 15 reps (1-0-5) — drop fast, 5 seconds up
– Rest 10s
- 1B: Close Grip Push up x 10 reps (2-1-3) — 2 seconds down, 3 seconds up
– Rest 10s
- 1C: Stability Ball Leg Curl x 12 reps (1-0-3) — 1 second out, 3 seconds in
– Rest for 45s at the end of the circuit and repeat this circuit twice more time for a total of 3 rounds. If pressed for time, do 2 rounds.
Accelerator #2: Bodyweight Fat Loss Accelerator
Perform each of the following in order for one round.
- A: Explosive Push Ups x 10
– Rest 15s
- B: Low Box Jumps x 10
– Rest 60s
Workout Set #2: 3 rounds
- 2A: Inverted Row x 15 reps (1-0-3) — 1 second down, 3 seconds up
– Rest 20s
- 2B: DB Squat thrust to Deadlift x 10 reps (1-0-3) — 1 second down, 3 seconds up on the deadlift
– Rest 20s
- 2C: DB Overhead Press x 10 reps (1-0-2) — 1 second down, 2 seconds up
– Rest for 45s at the end of the circuit and repeat this circuit two more times for a total of 3 rounds. If pressed for time, do 2 rounds.
But wait… you’re not done yet.
There is another quick bodyweight Accelerator to keep metabolism cranking until Christmas Day.
Ab Accelerators is an aggressive 21 day workout plan that gets rapid results, with intense circuits to rev your metabolism and the best ab exercises to put your belly fat into submission.
Finish 2013 with a bang, click here to take on this 21 day challenge and get visibly defined abs.
Kate Vidulich, BSc, ACSM-HFS, MCTT
Author of the Ab Accelerators System