3 Untapped Fat-Burning Strategies

Hey Guy’s,

Todays blog is filled with Fatloss strategy content…..

What’s even better is that if you train with me or at my Bootcamps you
will already be employing this methods without even knowing it!!!

I often try to explain the reasoning behind my planned workouts but I know that
for at least 75% of you as long as you get results your not to fussed about the science
behind the madness!!!

So, you work hard in the gym building those toned muscles, and you want

it to show. But you won’t get the impressive look you’re after if

all that hard work is hidden under a layer of fat. That’s why you

need all the tricks you can get your hands on to burn fat quickly

and efficiently. After all, who has hours to devote to the

endless hrs on the treadmill? (I hate the treadmill)

So here are the 3 Untapped Fat-Burning Strategies I promised you!
(The Science)

1. Tap into the EPOC effect with high intensity interval circuits:

Contrary to what mainstream fitness has been saying for decades,

long slow distance running is NOT the most direct route to fat

loss. It’s true that moderate intensity, steady state exercise

uses primarily fat oxidation as fuel, but that isn’t the total


In a study done to compare the fat burning benefits of

traditional “cardio” training and high intensity intervals, two

groups were assigned different training regimens. Group A

performed the regular moderate intensity cardio regime (ex.

jogging or bicycling) for 20 weeks, and Group B performed a high

intensity interval training routine for 15 weeks. Group B lost

nine times more fat than Group A — and in 5 weeks less!

Why are high intensity intervals so much more effective?

Interval circuits place such an intense demand on the system that

it takes your body up to 36 hours to work its way back to

homeostasis (a normal state). That means you’ll incinerate

calories for hours after you finish training, even if you’re just

lying on the sofa. That aftershock of fat burning potential is

called Excess Post-Exercise Oxygen Consumption (EPOC).

Plus, high intensity interval training is fast! That means you no

longer have to spend 30 minutes to an hour jogging your life away

on a treadmill. You can spend more time pumping iron instead.

2. Build muscle to burn fat.

We’ve known for years that muscle tissue is highly active

metabolically, and it helps us burn more calories during the day.

So more muscle equals better fat burning, right? Unfortunately

that’s only partly true — and not to the extent we once

believed. A pound of muscle is now thought to burn an extra 6

calories per hour (as opposed to the 25 or more per hour we once

believed). You’d have to pack on an awful lot of beef to make

much difference.

But that’s only one side of the equation. Muscle mass provides a

number of other important benefits, foremost of which is better

management of insulin. Insulin is your “storage” hormone. Its job

is to transport fuel into your cells. The higher your ratio of

fat to lean tissue, the less sensitive your lean tissue becomes

to insulin. Basically, when your body fat percentage creeps too

high and insulin comes knocking, your lean mass stops answering

the door. If you see a vicious cycle in all of this, you’re


One way to encourage your muscles to start answering the door

again is through resistance exercise aimed at growth. Why is it

important to improve insulin sensitivity? Well, if your muscles

don’t answer the door, guess who will… Yep, your fat cells are

always ready with a warm welcome.

To top it all off, long slow cardio can actually cause you to

LOSE muscle because it increases your level of cortisol. If you

focus instead on short bursts of high intensity effort using

exercises that target the entire body in all its ranges of

motion, you can actually BUILD muscle while you do your cardio!

Fat burning just got easier, and a lot more fun.

3. Use lactic acid to spike growth hormone
That burning you feel in your muscles when you’re in the middle

of a workout is caused by the buildup of lactic acid. It’s the

“misery” that keeps non-exercisers from working out, and it’s the

rite of passage hardcore trainers push for simply as a matter of

masochism… BOOTCAMP!!!

But there’s much more to it than that. The lactic acid burn is

also your body’s trigger to start the secretion process for human

growth hormone. And growth hormone acts both to build lean mass

and to reduce fat.

A 2006 study from Brazil which measured four different repetition

protocols determined that what they called Functional Isometrics

was the most potent metabolic stimulator. Hold a static position

under enough of a load and you’ll feel the burn… That same burn

is what you should shoot for in your cardio training if you want

to tap that GH release and send your fat metabolism into

overdrive. The holding circuits I do at Bootcamp are a great example of this
and is also one of my workout’s of the week.
This is no magic pill just techniques that actually work.


I’m Using The Same System Myself at Bootcamp


You don’t have to spin your life away on an exercise bike to get

the shredded look you’re after. And you don’t have to sacrifice

your hard earned muscle to get lean. All you need is an

intelligent program that taps into the most efficient fat burning

methods available.

Fit4Life Bootcamp incorporates all these techniques. This may be a plug but it’s FACT!!!

You can spend a lot of time and energy putting your own program

together using these principles. Or you can let the experts do


Have a great weekend,


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