And yeah, I'm really not kidding about that... ;)

Let's hit it...

If you're training for fat loss, one of THE most powerful
techniques I've got is Lactic Acid Training.

The idea behind Lactic Acid Training is, shockingly enough,
to produce as much Lactic Acid as you can and KEEP it
there for long periods. The drop in pH (aciditiy) causes
an emergency situation in your body, which secretes large
amount of Growth Hormone in response.

GH is one of THE key fat loss hormones...it helps your body
burn fat and preserve muscle mass...the more of it you can
produce naturally, the easier it'll be to burn fat (even the
stubborn stuff) and the easier it'll be to hold onto your
muscle mass, even on a low-calorie diet.

Now, one of the key things to note first is that you should
do this style of training FASTED. Don't eat anything (especially
carbs) before you train. Insulin and GH don't get along well
with each other, and if your insulin levels are up, your GH
response will be blunted.

Even better is doing this style of training while on a low-carb
diet where insulin levels are very low and stable (more on that
below).

How It Works:

You're going to be using two different weights for this
technique...both on the same exercise.

The first weight is going to be something you could get at
least 15 to 20 reps on...a moderate weight. The idea is
going to be to crank out as many reps as you possibly can
with that weight, building up as much Lactic Acid as you
can in the first set.

And when I say crank, I mean CRANK. We're not looking
for picture perfect form...we're looking for POWER.

That doesn't mean BAD form...it just means we're not trying
to control the weight perfectly on every rep (and no slow
negatives either). We're just trying to get as many as we
can with reasonably good form.

That's where Trap Bar Deadlifts come in...it's the perfect
exercise for this style of training. If you don't have access
to a Trap Bar, you can either do regular straight bar
deadlifts or dumbbell deadlifts, too.

The Trap Bar allows you to just focus on lifting the weight.
There's not nearly as much technique involved with a
Trap Bar Deadlifts as there is with a straight bar deadlift.

In the demo, I've got 325 lbs on the bar, which for me is
a pretty moderate weight.

Perform as many reps as you can until Lactic Acid burn
shuts you down. You likely will get to a "pace break" point
where you have to stop momentarily...at this point, just
grind out a few more single reps until you really can't do
anymore.



Now here's an important tip...I don't have the bar loaded in
the "normal" fashion.

If you look in the picture below, I've got it loaded with a 45 lb
plate on the inside, then two 25 lb plates then another 45 lb
plate.



This is important because once I finish that first set and burn
out (and yes, it WILL burn), I'm going to remove about half
the weight and CONTINUE performing sets with that reduced
weight.

I'm going to remove the outside 45 lb plate and the next 25 lb
plate, leaving me with 185 lbs on the bar...it's not exactly
half, but it's close enough.

When you're gauging what weights to use with this technique,
use the same type of loading strategy...start by loading the
weight you're going to drop down to...THEN load the rest
of the weight to get to your full load.

This really saves time when you're changing the weight
because all you then have to do is unload...no reloading.



Do this unloading as quickly as you can and immediately
start your next set. Perform as many more reps as you can.
This will likely be about 6 to 8 reps, even though the weight
is dramatically reduced. We're going to stick with this
weight for the rest of the sets here, too, just fyi.



When you finish the set (because the burn stops you again),
rest 20 seconds.

Then do another set. Then rest 20 seconds.

Continue this pattern until you've completed 10 sets TOTAL
on the deadlift (this includes the first set, so that means 1
"power" set then 9 half-weight sets).

On the very last set, give it everything you've got. Push to
maximize that burn!

All done!

...with Trap Bar Deadlifts...

You can work the rest of your body with this style of training
as well (use 10 sets for larger parts like back, chest and legs
and 8 sets for smaller parts). I like to split the body in half
and hit no more than 4 bodyparts per session.

Power-Start Lactic Acid Training is incredibly effective for
burning fat while maintaining muscle mass. It's a great
challenge and will really push you to the limits!

You'll love it, hate it or love to hate it...

If you want to see the video of this technique in action,
I've got it posted on my YouTube channel here...(be sure
to subscribe while you're there).



This training technique is an integral component of my
"Metabolic Surge - Rapid Fat Loss" program.

It's done in the latter half of the "low carb" week of training
where your body's insulin production is basically nothing.

Done at this stage of the program, the Lactic Acid you
generate is going to have maximum impact on your fat loss
while maintaining muscle mass.

It's very powerful stuff!