Destroying Fat

War Room Strategies to Maximize Fat Loss
by Christian Thibaudeau | 03/19/07

Tags:
 Fat Loss Training
 Bodybuilding

Most gym enthusiasts, from the spandex-wearing Stairmaster addict right
up to the biggest bodybuilder in the room, have something in common: at
some point they'll want to improve their appearance by losing some fat.

Obviously some value that goal more than others and are willing to go to
more extreme means to reach that goal, but anybody who lifts weights will
eventually think to himself "Hey, I think that I'd look better if I drop the fat."

Yes, even powerlifters sometimes go there (although for some it might be
a rather rare an unexpected occurrence). The thing is, and that's where
us ironheads (and I'm including both guys and vixens here) differ from the
cardio bunnies (again girls and"guys"): we want to get that fat off as fast
as possible while preserving or even gainingmuscle mass.

Yes we know a nutritional plan will be responsible for the biggest chunk of
our fat loss. We are also aware that energy system work/physical activity
can contribute to speed up the process. However, what should we do
about our beloved weights? How should we train when attempting to lose
fat? Can we use weight training to turbocharge our fat loss efforts?

Can we preserve or even ... gulp... ADD muscle while dieting? These are
the things I want to talk about in this article.

Three schools of thought
When it comes to training strategy during a fat loss phase; there are three
major schools of thought. Two are pretty smart and valid while one is
downright idiotic and even counterproductive.

1. High volume training to "cut up" a muscle.
If you've been reading Testosterone for more than a week you probably
guessed right off the bat that this is the idiotic theory of lifting for fat loss.
Yet, for 90% of the population you see in gyms all around the world, this is
still the prevailing notion: if you want to "get cut," you should increase
your repetitions per set.

A trainer schooled in this philosophy will say something like, "Do sets of
8-12 for size and 15-20 for cuts". He obviously disregards the simple
physiological fact that you cannot "cut" or "define" a muscle with strength
training. Doing high reps will not "add detail", "carve" or "sculpt" anything.

Simply bumping up the reps per set will do nothing but slightly increase
energy expenditure and use up more muscle glycogen. This is not
sufficient to speed up the fat loss process. Plus, not only will it not help
you protect your muscle mass, it can actually lead to muscle loss!

In a deprived caloric state your body will need a real good reason to keep
its energy-costly muscle mass. Going from a heavy lifting regimen to an
easier (as far as muscle tension production goes) high reps/lighter
weights approach will not force it to preserve its muscle mass. The
muscle used to need its mass to move heavy shit, now you're only asking
it to move light weights so there is no need for that big engine anymore.

2. Lactate-inducing training
Coach Poliquin was the first one to bring to light the physiological fact that
there's a direct correlation between the amount of lactate produced and
the output of growth hormone. This is the basis of his German Body
Composition I and II programs as growth hormone is a highly lypolitic
(stimulates the release of fatty acids) and anti-catabolic (muscle
defender) hormone.

It's also one of the reasons why 200 and 400m runners are so lean: these
distances lead to a giant lactate production spanning over the whole body
(a maximum 400m race has often been described as hell on earth). Other
athletes who do a lot of anaerobic lactic work include basketball and
hockey players, who are also quite lean.

So if each repetition lasts 4 seconds (let's say a 3 seconds eccentric and 1 second concentric). Why? Because lactate production is at its highest in sets lasting around 50-70 seconds. hitting the ideal time under tension for lactate production requires 12-18 reps per set. However.In some regards. the differences between this approach and the first one are that you drastically reduce the rest intervals (shoot for 30 seconds). which increase GH production. 3. Heavy lifting to protect muscle mass This is the philosophy championed by many top coaches. applying this concept to weight training does have something in common with the preceding "idiotic" approach: it generally relies on slightly higher rep ranges. Even I've written an article detailing this approach in depth. So compared to the traditional "cutting" approach. It is now catching up in the bodybuilding circles since more and more elite bodybuilders keep lifting as heavy as they can during their pre-contest period. and don't use too much volume per muscle group (in a typical bodybuilding "cutting program" you might do 20+ sets per body part). The short rest intervals and use of multiple muscles per session jack up lactate levels. normally alternate exercises for muscle groups that are "far away" from each other (to increase overall whole-body lactate production). this second method is more effective at stimulating fat loss and protecting muscle mass. .

Lifting heavy weights requires a lot of muscle tension.We've all seen Ronnie's 800lbs deadlift 2-3 weeks out from the Mr. . When in a calories-restricted state. To keep up with the demand. They let the cardio and diet drop the fat and simply lift weights to preserve muscle mass. Dorian Yates. your body will have no choice but to maintain (or even increase) its muscle mass. Marc Dugdale. too. and that needs the muscle to be strong. and several others are also proponents of lifting heavy year-round to keep their muscle mass: they don't change their training between the off-season and pre-contest periods. Olympia or Johnny Jackson competing in powerlifting 3-4 weeks prior to the Toronto pro (bodybuilding) show. your body will look to drop some muscle tissue to alleviate its daily energy needs. Simply put. and that reason is to lift heavy. Lee Priest. muscle is energy-expensive and when there's a shortage of energy (calories and nutrients) it needs a darn good reason to keep it there! The best way to maintain muscle mass is to give your body a good reason to keep it. It makes sense.

Our activity level: more activity equals more fuel used up. endurance. power. lactate tolerance. I've seen this myself with elite hockey players who are lean and muscular despite a less than spectacular diet. even at complete rest. agility. on the track and in the gym. .). But that isn't all there is to it. first because they do a lot of work in the anaerobic lactic zone: on the ice. but also because they must train using several completely different methods (they need strength. rightfully so. I use them as an example because on average. The thermic effect of feeding: digestion requires calories – eating more often increases caloric expenditure. 2. etc. The varied physical demands they must face lead to what I've called "hypermetabolism". Our basal metabolic rate which is the amount of calories our body uses during a 24 hour period. that athletes engaging in several different types of training were leaner despite a pretty high caloric intake. We all know that several things contribute to our daily energy expenditure (the amount of calories we burn during a day): 1. Why are they so lean? Well. This little something came to me when reading his excellent piece on the G-Flux phenomenon. JB noted.. A third player comes into the game. and protein also needs more energy to be digested and absorbed than carbs and fats (JB has written a lot on this subject). 3. hockey players aren't as genetically gifted as sprinters or football players. I picked up a little something from Dr. So as you can see we have two viable options when it comes to selecting a lifting approach during our fat loss phase: lifting heavy and lifting to maximize lactate production.. John Berardi that can maximize fat loss even more.

at least to some degree. adaptation requires energy and nutrients. hence the term hypermetabolism. an excessive efficiency that would decrease the . Less adaptive demand equals a lower caloric expenditure. so what am I getting at? Only using one type of training quickly leads to a decrease in the adaptive demand. in other words energy! As you can see. If you always train the same way. Simply put. Need to make that big brain of yours function? You need carbs (or ketones). which also means that you don't need to adapt as much... the more nutrients and energy it requires.4. However. So having to adapt more frequently and to a greater extent will jack up your daily energy expenditure. each session won't represent much stress. This requires calories. it needs energy to fuel the process and nutrients for raw material. plus some lipids and protein. Need to repair muscle after a gruelling lifting session? That's gonna cost you some fuel and protein! Your nervous system and cell membranes also need restoration? Yep. one thing that we don't factor in is the adaptive response of our body. when it's cold outside your body must produce more heat to maintain its temperature. Every time your body needs to repair and build-up a structure (muscle for example). So it stands to reason that the more your body needs to adapt to physical stress. By using several types of training in your week (or even day) you prevent. your body needs energy and nutrients to adapt to a physiological stress. Our body's maintenance of thermal homeostasis: for example. Furthermore it will jack it up for a relatively long period of time because most adaptations aren't instantaneous. your body will rapidly become efficient at that type of work and as a result. Okay. more calories.

Aerobic work 4. we don't absolutely need all four. In the approach I recommend. the objective of the heavy lifting portion of our training is maintenance or even an increase in muscle mass while in a fat loss phase. you should have one or two heavy lifting sessions per week. so I could have done better with that subtitle! But the message I'm about to convey is that to maximize fat loss we'll need four different types of training. the more effective at preventing super-efficiency your program will be. These four aspects of our fat loss training approach are: 1. The more different the types of training are. need to adapt. the more results you'll have. Well. Anaerobic alactic energy systems work Heavy lifting As we saw earlier. but the more of them you include in your own schedule. . Lactate-inducing lifting 3. So what I'm saying is that to lose fat it's best to include several different types of physical activity in your weekly schedule. The four horsemen of the fat apocalypse Okay. Heavy lifting 2.

If you're using two weekly heavy sessions I suggest dividing the body in two: Day 1: Chest and Back Day 2: Quads and Hamstrings .Obviously. only compound movements are used on that day. During a caloric restriction phase. it doesn't make much sense to use a ton of exercises since your body isn't likely to add a lot of muscle mass anyway. For this reason you don't need (and should not do) any direct heavy work for the biceps. but simply to hold on to as much mass as you can. These muscles will get hit sufficiently from the other heavy exercises to accomplish our main objective (maintain overall muscle mass). and shoulders. triceps. you'll need to minimize overall training volume to avoid overstressing your structures. It's not a time to work on your weaknesses or balance/symmetry. Since you'll be using caloric restriction.

Perform each superset 5-6 times.4-6 reps No rest B2. to change exercises. However.6-8 reps Take 2 minutes of rest then get back to A1. 1-arm row.) . etc.. The same logic (main + secondary exercise superset) applies for the quads and hams. So in that regard adding a ton of direct upper arm work isn't necessary. Main chest exercise (DB press. Now. cross-over. incline DB press. etc. all you can accomplish is to minimize muscle loss.These workouts should look like this: A1. I do believe that to maximize your arm size you do need at least some direct biceps and triceps work. you can still add a few sets of curls or triceps work at the end of the chest/back workout.) – 4-6 reps No rest (or 10 sec. Main back exercise (weighted chins or pull-ups. Secondary back exercise (any back exercise described in my Torso Solution article) .. However. keep in mind that this type of program is used during afat loss phase. chest-supported row. I'm not one of those "you don't need direct arms work" guys. Lactate-inducing lifting . then move on to. wide grip bench press. Chest secondary exercise (DB flies. You're not going to maximize anything.6-8 reps Take 2 minutes of rest. as coach Poliquin would say) A2. etc.) . B1.

Horizontal pulling exercise A4. There's no rest between the exercises within the same circuit and you can rest for 1-2 minutes once all three sets of a circuit have been completed. The objective of a lactate-inducing session is to stimulate growth hormone release (as well as burn a lot of calories for fuel) via a whole- body lactate production. the more effective the session will be. Minimize rest-intervals (or maximize the work-to-rest ratio) 3. Abdominal exercise No rest between exercises within the circuit (or as little as possible). which is an early form of circuit training that Gajda used to win the 1966 Mr. Horizontal pushing exercise A2. each circuit being performed three times. . Alternate exercises for muscle groups that are far away from each other and "unrelated" The approach I recommend is a derivative of Bob Gajda's Peripheral Heart Action training (PHA). Work the whole body 2. Use sets lasting 50-70 seconds (12-20 reps) 4. America bodybuilding title. Circuit A (12-15 reps per set) A1. Perform the circuit three times. The more the number of muscles are involved in the process. Quads-dominant exercise A3. So in that regard we should respect these guidelines: 1. Hamstrings-dominant exercise A5. You'll perform two or three different circuits of 5 exercises per day.

Abdominal exercise No rest between exercises within the circuit (or as little as possible). Abdominal exercise C5. The lactate-inducing sessions are performed twice a week. Quads-dominant exercise B3. Limit strength is something that cannot be trained efficiently in a fatigued state. So far a weekly schedule would look like this:  Day 1: Heavy lifting chest/back  Day 2: Lactate-inducing workout 1  Day 3: OFF  Day 4: Heavy lifting quads/hams  Day 5: OFF  Day 6: Lactate-inducing workout 2  Day 7: OFF . Shoulder isolation exercise No rest between exercises within the circuit (or as little as possible). Triceps exercise C4. they should not be performed before a heavy lifting session to avoid a decrease in performance. Circuit C – OPTIONAL (15-20 reps per set) C1. Circuit B (15-20 reps per set) B1. Vertical pulling exercise B4. Calves exercise C3. Perform the circuit three times. Perform the circuit three times. Biceps exercise C2. Hamstrings-dominant exercise B5. Vertical pushing exercise B2.

but doing it for a relatively short period of time (20-30 minutes) at the end of the lactate-inducing sessions can enhance the efficacy of that day: the LIS drastically increases fatty- acids mobilization because of the increase in growth hormone. Aerobic work Yes. We can now update our weekly schedule to:  Day 1: Heavy lifting chest/back  Day 2: Lactate-inducing workout 1 + 20-30 minutes of steady-state aerobic work  Day 3: OFF  Day 4: Heavy lifting quads/hams  Day 5: OFF  Day 6: Lactate-inducing workout 2 + 20-30 minutes of steady-state aerobic work  Day 7: OFF Anaerobic alactic energy systems work . Aerobic work by itself is pretty ineffective. steady-state aerobic work is overrated. Adding a short steady-state aerobic session at that point will help you use up more of these released fatty acids. but it can still contribute to the fat loss process. This approach will make each 20- 30 minutes session as effective as aerobic workouts 2-3 times as long. without the risk of leading to muscle loss. That having been said. especially in view of the hypermetabolic aspect of caloric expenditure. doing too much steady-state cardio is indeed a sure-fire way to lose muscle mass (especially in the lower body) so we don't want to turn into gerbils by running on the wheel 4-5 times per week.

However. So for that reason you can't perform the alactic session. The only real option is to use one alactic session per week and to do it on the same day as the upper body strength work. Speed/alactic work is much like strength work in that it's all but impossible to efficiently train that capacity in a fatigued state. lactate is maximized by intense efforts lasting 50-70 seconds. However. The day after a lactate-inducing workout (because of residual fatigue) So the only solution is to perform the alactic session on the same day as another workout. I personally prefer to do the strength session in the AM (because Testosterone levels are at their highest) and the alactic session between 4 and 6PM (because naural activation is at its highest). there's still a good amount of lactate being produced in those lasting 30-40 seconds. you should shoot for energy system work lasting 20 seconds or (preferably) less. Since we are already doing steady-state cardio on the lactate-inducing days.. Think "sprint". It's also pretty metabolically and neurally draining. we can only put the alactic work on the same day as a strength workout. I understand that this schedule isn't always ideal because of work. in other words "speed work". I personally like 30 and 60m sprints for that purpose. but it's still the best solution to fit our needs. So when training in the alactic energy system. The day after a strength workout (for the same reason) 3. You can remedy this situation by starting your training week on Sunday (so day 1 . As we saw earlier. Yes. 1. there will be some CNS drainage taking place. The day before a strength workout (as it will drain your CNS too much to maximise strength) 2.. Alactic means "without an accumulation of lactate".

. So now the complete weekly schedule becomes:  Day 1: Heavy lifting chest/back + alactic work  Day 2: Lactate-inducing workout 1 + 20-30 minutes of steady-state aerobic work  Day 3: OFF  Day 4: Heavy lifting quads/hams  Day 5: OFF  Day 6: Lactate-inducing workout 2 + 20-30 minutes of steady-state aerobic work  Day 7: OFF Now. 2 x 100m = 290m etc. 5 x 60m = 300m or... However sprint cycling can also be an option.. 1 x 30m. 1 x 60m. For example you could perform: 4 x 30m (120m total) + 3 x 60m (180m total) = 300m or. becomes a Sunday) or on whatever day is the easiest to schedule for you... 6 x 30m (180m total) + 2 x 60m (120m total) = 300m or .. for the alactic session I do suggest sprinting. If you select sprints as an option I suggest keeping the total distance for the session at around 300-400m at the maximum.

3-5 minutes of rest should be used. Bueno. after your chest superset you have 2 minutes of rest before you hit the back. perdiendo la mínima cantidad de músculo posible.The rest intervals should be pretty similar to that used during a limit strength session. making you a more functional and athletic human being. The key is to be totally rested before hitting the next sprint. Not only that. but it will also allow you to develop several physical capacities. but will also perform good nekkid. in this program you have around 5 minutes between sets of the same main exercise. a todos nos gustaría tener un método de destrucción de la grasa ideal para perderla lo más rápido posible y. si pudiera ser. You'll look good nekkid. For example. Lean mean machine This training approach. Then the chest continues to rest for the 1 minute or so of the back set. For example. vamos a hablar del método de destrucción de la grasa de Christian Thibaudeau. así que esto no lo vamos a tocar en esta entrada. if you catch my drift! METODO DE DESTRUCCION DE LA GRASA CHRISTIAN THIBAUDEU Llegada la época de definición. . Then you have another 2 minutes of rest before getting back to the chest. So for our sprints. when combined with an intelligent nutrition program will allow you to maximise fat loss while keeping all of your muscle mass (even add some). aunque alguno aún estemos en otra etapa debido a que nuestros objetivos son más lejanos y no el verano. ya sabemos que la clave para perder la grasa es principalmente la dieta.

sobre todo las que se inician en el gimnasio. incluso muchos monitores recomiendan. Seguro que has odio lo típico en el gimnasio. incluso en este debates fitness: la definición con poco peso y muchas repeticiones.preservando el máximo músculo posible. Entrenamiento de muchas repeticiones a bajo peso La gran mayoría de personas. así que tu índice de grasa sólo por esto no va a bajar y encima conseguirás perder músculo! Vienes de entrenar pesado y pasas de de repente a entrenar liviano que hace que tu cuerpo no crea . como quiero definir. Hay que tener en cuenta que por muchas repeticiones que se hagan a la hora de definir. Hoy en este post trataremos los tres métodos de entrenamiento que se suelen usar: 1. e incluso metiendo las famosas superseries. "ahora. tengo que hacer de 15 a 20 repeticiones porque para volumen hago de 8 a 12”. no vas a conseguir un gasto energético tan elevado como piensan los defensores de este método de entrenamiento. Se basan en que las series con altas repeticiones añaden un extra al músculo que lo que hacen es cincelarlo o esculpirlo más. Seguro que es suena este tema que ya hemos tratado muchas veces. usan este método que se basa que para definir debes aumentar el número de las repeticiones por serie y bajar el peso. algo totalmente absurdo.

lo que va a hacer es intentar perder ese exceso de músculo para que la necesidad calórica (metabolismo) sea menor. la que creamos nosotros). del que tantas veces os hemos hablado en Vitónica. es una hormona lipolítica (estimula la liberación de ácidos grasos) y además es anti-catabólica (preserva el músculo). esas series . 2. Esta es la base del HIIT cardiovascular. si encima tiene una carencia de energía. Entrenamiento de liberación de ácido láctico Seguro que sabrás que el ácido láctico está relacionado con la liberación de la hormona de crecimiento (GH). y que la GH.interesante preservar músculo ya que necesita músculo para mover pesos alto. debido a tu dieta. aunque en adultos no sirve para hipertrofiar (la endógena.

de hecho la gran mayoría de los entrenadores la dan como la mejor forma de hacer la definición. Un HIIT con pesas se haría usando rangos de repeticiones muy altos. es dejar que la dieta hagas su efecto y sea la que quema la grasa. Levantamiento con altas cargas para proteger músculo Puedo decir que estoy de acuerdo con que es una de las mejores formas de mantener el músculo cuando se define. como siempre hemos dicho. La clave. en torno a los 30 segundos. pero es algo que ya hemos comentado en un este post sobre si se puede definir sin cardio que no es totalmente necesario Estando en régimen calórico bajo el cuerpo querrá quitar músculo para bajar el metabolismo así que debes . manteniendo las cargas altas y el número de repeticiones que se hacían en volumen. si cada repetición es de 4 segundos se necesitan entre 12 y 18 repeticiones por serie. incluyendo algo de ejercicio cardiovascular. ya que la liberación de lactato se hace con series de entren 50 y 70 segundos. 3. Con 20 o más series por músculos y tiempos de descanso muy bajos.explosivas mezcladas con ejercicio cardiovascular moderado o incluso paros totales. Cuanto más diferencia exista entre ambos tipo de cardio (explosivo- moderado) más grande será la liberación de ácido láctico y por ende la liberación de GH. Este segundo método es más efectivo en estimular la pérdida de grasa y proteger la masa muscular que el primero.

Uno de ellos consistía en realizar un entrenamiento que activara el ácido láctico y otro en entrenar con cargas altas para proteger el músculo. John Berardi. En la próxima entrada hablaremos sobre nuevo factor a tener en cuenta: la respuesta adaptativa de nuestro cuerpo. Método de destrucción de la grasa de Christian Thibaudeau (II) En la primera parte del método de destrucción de la grasa de Christian Thibadeau hablamos de tres métodos de bajar grasa. dos de los cuales los dimos por válidos. ya que para eso se necesita músculo. tu cuerpo necesita tambien de energía y nutrientes para adaptarse a un estrés fisiológico. y esa razón es mover pesos altos. es decir. cada vez que tu cuerpo necesita regenerar músculo necesita energía para dar combustible al proceso y nutrientes para los "ladrillos". dentro del fenómeno G-Flux. . los cuales vieron como los atletas que participaban en diferentes tipos de entrenamiento estaban más definidos aunque su dieta fuera muy calórica.darle una razón para que lo preserve. Pero según Christian Thibaudeau existe una tercera forma de quemar grasa basándose en los estudios del Dr. y para seguir con ese trabajo que le exiges lo único que puede hacer tu cuerpo es mantener la máxima cantidad de músculo posible.

Todas esas demandas físicas les lleva a lo que se conoce hipermetabolismo. poder. muy necesaria para realizar estos dos deportes de élite.El hipermetabolismo Por norma los sprinters o jugadores de fútbol americano suelen estar muy definidos. aunque se puede pensar que es debido a su buena genética y dieta estricta. Si nos fijamos en el entrenamiento que realizan estos deportistas podemos ver como sus entrenamientos se mueven en una zona anaeróbica láctica de diferentes modalidades: en el hielo. en la pista y en el gimnasio. los cuales también suelen estar definidos y musculosos con una dieta más calórica. resistencia. Pero un caso aparte se podría decir de muchos jugadores de hockey. .. . Además sus entrenamientos son muy variopintos y con diferentes objetivos como fuerza. agilidad.. tolerancia láctica.

es decir.  El efecto térmico de los alimentos: hemos visto cientos de etiquetas con los macronutrientes de los alimentos que ingerimos pero cada uno de ellos requiere de una calorías para digerirlos las cuales hay que tener muy en cuenta (por ejemplo la proteína necesita más energía) para ser digerida y absorbida que los carbohidratos y las grasas (JB ha escrito mucho sobre este tema)  La homeostasis térmica: es un concepto que no se suele tener muy en cuenta pero el cuerpo necesita más o menos calorías dependiendo del clima que haga. de . Estos factores los tratamos en el primer paso de tu dieta paso a paso. los cuales son:  El metabolismo basal: no es más que la cantidad de calorías que nuestro cuerpo necesita un día completo para mantenerse simplemente viviendo.Factores que influyen en nuestro metabolismo Existen bastantes factores que van a influir y contribuir a que la cantidad de calorias que quemamos durante el día aumente considerablemente. a hacer que nuestro metabolismo diario sea más alto y necesitemos de más energía diaria para mantenernos activos. en la que hay que tener en cuenta tanto la actividad que se realizar en el trabajo. y la actividad deportiva que se realice ese día en concreto. sin tener en cuenta ningún concepto más que el fisiológico puro. no es lo mismo un albañil que un teleoperador.  Nivel de actividad: cada persona cada día tiene una actividad extra que debe realizar.

por ejemplo cada vez que hacemos pesas en el gimnasio. es decir más calorías. ahí que cuando hace mucho frío nuestro cuerpo debe producir más calor para mantener nuestra temperatura. necesitará de grasas y proteína para regenerar las membranas celulares o hidratos para que tu cerebro funcione. La respuesta adaptativa de nuestro cuerpo Nuestro cuerpo va a sufrir un estrés fisiológico debido al entrenamiento y estrés que le estamos provocando con nuestra actividad. Nuestro cuerpo se debe adaptar a la exigencia. y cada vez que debe regenerar o reconstruir músculo va a necesitar energía para realizar ese proceso y también nutrientes para sustentarlo. hay que tener que la respuesta adaptativa que nuestro cuerpo debe de dar a las exigencias a las que le sometemos día a día . va a tener que tirar de calorías y proteínas para regenerar el músculo. Esto hay que tenerlo en cuenta. es decir.

necesita de un requerimiento calórico y nutrientes. no necesite adaptarse tanto. por tanto consuma menos. con un ejemplo de rutina que será las delicias de muchos Vitónicos. más pérdida de grasa. Cae por su propio peso decir que cuanto más frecuente sea esa necesidad de adaptación mayor será el gasto diario y más tiempo llevará ya que esas adaptaciones no son instantáneas… de ahí el término hipermetabolismo. Por el contrario si usas diferentes tipos de entrenamiento muy habitualmente más necesidad a adaptarse le exigirás a tu cuerpo: por tanto más gasto calórico. Método de destrucción de la grasa de Christian Thibaudeau (y III) . En la siguiente y última entrada del método veremos como combinar todo lo que ha descrito Christian Thibaudeau en estas dos entradas para poner en marcha el método de destrucción de grasa. Conclusión del hipermetabolismo Si eres de los que centra siempre su entrenamiento en un mismo tu cuerpo se irá adaptando y esto conllevará a que no se estrese demasiado.

Llegamos a la última parte del método de la destrucción de la grasa de Christian Thibaudeau una vez que ya hemos tocado. recomienda que dos de ellos sean con pesos altos. en una segunda entrada. Uno de los días se entrenará pecho y espalda y el otro día se entrenará cuádriceps y femoral. entrenamiento para promover el ácido láctico. y los cuales se basan en movimientos compuestos centrándonos en músculos grandes sin hacer trabajo específico pesado para para bíceps. Thibaudeau. El entreno sería con una superserie de un . Entrenamiento pesado Dentro de una semana de entrenamiento. eun una primera entrada. Con lo visto en las entradas anteriores del método destrucción de la grasa de Christian Thibaudeau queda claro que hay 4 entrenamientos a tener en cuenta para quemar la grasa: entrenamiento pesado. el hipermetabolismo y los factores que influyen en nuestro metabolismo. En esta entrada vamos a ver como entrenar cada uno de ellos. pero no es vital en la definición. aunque si te quedas con ganas de hacer algo de bíceps y tríceps puedes meter unas series tras el pecho y espalda. tríceps y hombros ya que se trabajan sinérgicamente y debemos centrarnos en nuestro objetivo principal que es quemar grasa pero manteniendo la masa muscular total. los métodos que se usan para quemar la grasa y. entrenamiento aeróbico y entrenamiento anaeróbico aláctico.

grupodescansar y meter otra superserie del otro grupo. Esto lo haremos dos días . sin descanso entre ejercicios. Christian Thibaudeau sugiere para ello basarse en el entrenamiento de circuitos de Bob Gajda ( Mr. Veamos un ejemplo del día de pecho y espalda (para cuádriceps y femoral sería igual): Entrenamiento para promover el ácido láctico El objetivo de esta sesión es estimular la liberación de ácido láctico que promueva la generación de hormona de crecimiento y esto se consigue trabajando todo el cuerpo. con series de 50- 70 segundos (12-20 repeticiones) y alternando ejercicios por grupo muscular que están “lejos” uno de otro y no “relacionados”. bajando los descansos. América en 1966) con la que se hace cada día tres veces dos o tres circuitos diferentes de cinco ejercicios por día.

por lo que ya tenemos 4 días de entrenamiento definidos.semanales. .

.

Entre los circuitos hay que descansar 1 o 2 minutos. .Como se ha dicho arriba el circuito C es opcional.

se deberá hacer tras el entrenamiento láctico con periodos cortos de tiempo (20-30 minutos) para aprovechar los ácidos grasos liberados por el LIS debido al incremento de la hormona de crecimiento. sin el riesgo de perder músculo. Añadiendo una corta sesión de trabajo aeróbico en ese punto te ayudará a usar más de esos ácidos grasos liberados. Este enfoque hará que cada sesión de 20-30 minutos sea tan efectiva como entrenamientos aeróbicos 2 o 3 veces más largos. con esprines de entre 30 y 60 metros. Eso sí.Entrenamiento aeróbico Hay que tener en cuenta que hacer mucho cardio es una manera para perder músculo (especialmente en el cuerpo inferior) por lo que no se recomiendo correr 4 o 5 días a la semana. Entrenamiento anaeróbico aláctico Cuando hablamos de entrenamiento aláctico es que no se acumula ácido láctico. ni tampoco el día después de un entrenamiento láctico (debido a la fatiga residual) Entonces la única solución es hacer la sesión aláctica el mismo día de otro entrenamiento y como los días de entrenamiento láctico ya corremos sólo nos queda poner la sesión de entrenamiento aláctico el mismo día que . para lo cual hay que trabajo en un sistema de energía que dure 20 segundos o menos. es decir. nunca deberás realizar esta sesión ni el día antes ni el de después de un entrenamiento de fuerza (debido a que agotará mucho tu SNC para maximizar la fuerza).

Thibaudeau sugiere que el total de metros sprintados ronde los 300m en esa sesión. por ejemplo: 5 esprines de 60 metros. o 10 esprines de 30m o 4 esprines de 30m y 3 de 60m. Si se puede lo ideal es hacer la sesión de fuerza en la mañana (porque los niveles de testosterona son mayores) y la sesión aláctica para la tarde (porque la activación neural es mayor).. Combínalos como quieras.el entrenamiento de fuerza. Con todo esto la rutina semanal nos quedaría así: .. con esprines que vayan desde los 30 a los 60 metros.