- Lactic Acid Training
- Training with heavy weights to maintain muscle
- Cardio load
- Weekly Fat Burning Program
- The use of sports supplements
In bodybuilding, the training process is divided into two periods. The first is aimed at gaining muscle mass, and the second - at working out the relief. In this case, special emphasis is placed on fat-burning training, since they are crucial at the stage of preparing an athlete for upcoming performances at competitions. There is no consensus on the most effective ways to get rid of excess fat without harming lean muscle mass, but there are workouts that allow you to pump relief on drying and not lose muscle volume.
Most amateur bodybuilders associate the drying period exclusively with cardio loads. Such training eliminates subcutaneous fat, but does not preserve muscle mass, must necessarily be combined with power load. Experienced bodybuilders in fat burning training resort to two strength techniques. One is aimed at stimulating the production of lactic acid, and the other is to work with a lot of weight.
- 1 Lactic Acid Training
- 2 Training with large weights to maintain muscle
- 3 Cardio load
- 4 Weekly Fat Burning Workout Program
- 5 Use of sports supplements
- 6 Summary
Lactic Acid Training
Lactic acid and growth hormone, which have a powerful lipolytic (fat burning) and prevent catabolism (muscle breakdown) effect, are interconnected. The more it is produced first, the higher the synthesis of the hormone. This explains the advisability of training for the synthesis of this acid in the body during the drying period.
The greatest amount of lactic acid is produced in the body when the approach in the workout lasts about one minute, which requires increasing the number of repetitions per set to 20. Another important nuance is the pause between the individual approaches. It requires reduction and should last no more than 30 seconds. In addition, such training requires alternating exercises for muscle groups that are not located nearby, but, on the contrary, far from each other. This allows lactic acid to be produced throughout the body, and not just in an isolated, defined area.
A short break between the individual sets, a large number of repetitions to various muscle (remote from each other) groups can enhance the production of lactic acid. This, in turn, leads to an increase in the production of growth hormone, which means it increases the rate of fat burning during training and helps to maintain muscle.
Training with heavy weights to maintain muscle
Many athletes of a professional level prefer to train in this way. This approach involves reducing calorie intake and working with more weight in the gym. Ronnie Coleman just two weeks before his performance at the Olympia competition lifted 300 kg in training. Johnny Jackson, preparing to speak at the Toronto bodybuilding contest, took part in powerlifting competitions.
There are many titled athletes who prefer heavy year-round training. They do not reduce the load, neither before the performance, nor in the offseason. The only changes they make to the training process relate to changing the diet and introducing a small amount of cardio into the training program, and continue to pull large weights so as not to lose muscle.
They are an integral part of fat burning workouts. Aerobic exercise is necessary to increase calorie expenditure, activate lipolysis (fat burning). The disadvantage of cardio is that with an increase in the duration and intensity of aerobic exercise, muscles begin to burn. The optimal duration of jogging is half an hour. Cardio intensity should be low. To enhance the fat burning effect, aerobic exercise should be included in lactic acid production training.
Weekly Fat Burning Program
To get the most out of drying, you need to draw up a valid weekly plan:
- Monday - heavy strength training (chest and back);
- Tuesday - training for lactic acid and cardio for half an hour with low intensity;
- Wednesday - day off for recovery;
- Thursday - heavy strength training on the legs;
- Friday - recovery;
- Saturday - lactic acid training + aerobic training for 30 minutes with low intensity;
- Sunday - rest.
The use of sports supplements
Some supplements, which stimulate the process of splitting of subcutaneous fat and preserve muscle volumes, allow accelerating the result from fat burning training. Such sports nutrition include fat burners, as well as BCAA amino acid complexes. The former helps to speed up the breakdown of fats, while the latter helps prevent catabolism. When purchasing any supplement, you must carefully read the composition of the product. It should not have sugar. Do not make any additional components in the composition of the additive to improve the taste.
To improve training on fat burning during drying, it is necessary to combine all of the above methods. Training for lactic acid is best combined with aerobic exercise, giving time and strength training, which should be performed 1-2 times a week, so that muscle mass is not lost in the process of burning fat.