IRON MAN E-Zine: Issue #625:
Best Fat-Torching Tactics and Metabolic Afterburn
TRY THIS AT YOUR NEXT WORKOUT
Best Fat-Torching Tactics and Metabolic Afterburn
Q: I got into an argument with a guy at the gym. He says you absolutely need cardio to burn fat. I said that weight training is better than cardio for burning fat because of muscle damage that requires fat energy during repair after. Who is right?
A: That depends on how you do your weight workout. If you train power-bodybuilding style with heavy weights and long rests between sets, you aren't doing much for fat burning.
True, you're inflicting some muscle damage with heavy weights, which boosts your metabolism outside the gym during repair, as you said, but there are other factors you need to maximize fat burning, including growth hormone release, fortifying mitochondria and slight oxygen debt.
To get all those fat-torching effects, you need short rests between sets. That gives your weight workout a slight cardio component without having to do cardio. You also need heavy enough weight to tax the muscles without too much cortisol release. Cortisol eats muscle and encourages fat gain. That's why the 4X method is so great at both building muscle and burning fat (if we had to choose between cardio or weights, we'd choose this style of weight training, no contest)…
You take a poundage with which you can get 15 reps, but you only do 10; rest 30 seconds, then do it again--and so on until you complete 4 sets. You go all out on the last set, and if you get 10, you add a bit of weight at your next workout or you try for 4x11. That will give you a number of fat-to-muscle benefits that we mention often…
1) GH release. The short rests between sets cause fatigue buildup in the target muscle. That produces muscle burn, which studies show leads to heightened growth hormone release. GH is a potent fat burner--and it's anabolic too. Moderate weights keeps cortisol release low, which also encourages GH.
2) Mitochondria building. Doing 10 reps with a one-second-positive/three-second-negative cadence on every rep will give you a long tension time--40 seconds. That will stress the sarcoplasm, the energy fluid in the fibers, where the mitochondria are located. Those energy powerhouses are where fat is burned--your lean machines--so you want to rev these often.
3) Muscle trauma. Emphasizing the negative with a three-second lowering on every rep will produce microtears in the myofibrils, the force-generating strands in the fibers. That trauma will require repair outside the gym, which will ramp up your metabolism--the metabolic afterburn. (You can enhance that effect with X-centric, or negative-accentuated, sets to start or finish a 4X sequence.)
4) Oxygen debt. The short rests will have you breathing somewhat rapidly, especially when training large muscle groups like quad and back. That will help stoke your fat-burning environment via hypoxia (slight oxygen debt--the guy in the photo may be breathing hard for other reasons too).
You can use a total-4X session, as outlined in The 4X Mass Workout, or you can mix power and 4X, as shown in The Ultimate Power-Density Mass Workout (see our previous e-zine for more on that mixed method).
Either way, you can do a short cardio session after your workout for even more fat burning. The lifting will have depleted the sugar from your blood, so a short--15-to-20-minute--cardio session right after will tap into fat stores quick so you get leaner faster.
Till next time, train hard--and smart--for BIG results.
Note: The 4X Mass Workout e-book and The Ultimate Power-Density Mass Workout are now only $19.99. Our fat-burning nutrition guide with diets and training, X-treme Lean, is only $9.99 (less than 10 bucks)--or get it with X-traordinary Abs for only $19.99 (Double-Shredded Combo Offer at the X-Shop).
--Steve Holman and Jonathan Lawson
LIMITED-TIME $19.99 BEST-SELLERS: We're offering each of these at their lowest price ever to get you big and ripped by spring. Click on the title you're interested in for more info...
1) The 4X Mass Workout--fast, simplified supersaturation training for X-treme size
2) The X-traordinary X-Rep Workout--the latest update to our original X e-book
3) The X-centric Mass Workout--the negative-accentuated training manual
4) The Ultimate Fat-to-Muscle Workout--total body transformation training
5) X-traordinary Muscle-Building Workouts--10 complete mass programs
6) X-traordinary Arms--includes the 3D HIT workout system with big-arms routines
7) 3D Muscle Building--the original Positions-of-Flexion mass-training manual
8) X-treme LeanFat-Burning and Nutrition Guide (with training too)
12) Eric Broser's FD/FS Mass-Shock Workout
Latest release: The 4X Mass WorkoutFast Simplified Supersaturation Training for X-treme Muscle Size. It’s how many pro bodybuilders get big AND ripped as fast as possible for contests and photo shoots. You can use it for a blast of new mass in only a few weeks--and the workouts are quick. Guaranteed or your money back. Limited-time discount offer HERE.
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NEW: The X-traordinary SIZE SURGE Workout, Jonathan Lawson’s legendary two-phase mass program that packed 20 pounds of muscle on his frame in only 10 weeks. See all the changes he made to the original workouts, transcribed from his training journal. In printable templates so you can duplicate his incredible gains. You also get his eat-to-grow diet and streamlined no-frills supplement schedule, anabolic acceleration methods and loads of tips and tricks. Plus, an interview with a top-level bodybuilder who trains Size Surge style for incredible growth.
Newbies: If you’re a beginning bodybuilder, coming back from a layoff or a trainer who trains beginners, our new e-book, Quick-Start Muscle-Building Guide, is for you.
To follow the ITRC training program in “Train, Eat, Grow,” get a copy of the latest issue of IRON MAN.
This Special Report was submitted by Jonathan Lawson and Steve Holman.
The IRON MAN Training & Research Team
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