Can you lose fat and gain muscle at the same time? Funk takes you through his Lactic Acid workout for fat loss that will help burn fat while you build muscle and endurance. Try this lactic Acid workout today to lose fat and gain muscle.
Lactic Acid Training is a form of training where you are going to subject your muscles to so much work and volume that a particular by-product, lactic acid, begins to build up in the muscle cells.
This is training used by bodybuilders and athletes who want to lose weight quickly but also gain lean muscle and endurance. Lactic acid, sometimes referred to as lactate, is a by-product of working your muscles when there is no oxygen to fuel the metabolic processes, as is commonly the case when lifting weights.
You see, when doing a normal exercise not to fatigue, ATP fuels each muscle contraction. As ATP runs out though, the body has to resort to an alternative source of fuel to keep the muscle contraction going.
This in return creates this lactic acid by-product, which creates the burning sensation you’ll feel in the muscle tissues. This burning sensation is your body’s way of forcing you to eventually quit the exercise and reduce your risk of any further muscle damage.
What many do not realize though is that apart from the bad burning sensation this creates, there are many great benefits. One is fat burning.
In order to develop that much lactic acid, you have to be working hard.
This means working at an intensity level where the demand for oxygen by your body is greater than your ability to supply it.
This then creates what’s referred to as EPOC, otherwise known as excess post exercise oxygen consumption. When you have this going on, your body is burning up more energy after an exercise session in order to recover from the exercise that just took place.
As long as you are eating in a calorie deficit, this means your body will be better prepared to tap into stored body fat.
Lactic Acid Workout Video
Perform each exercise for the prescribed reps one after the other.
Rest for 60 seconds and repeat.
Complete 2 total rounds
Make sure you use a weight that is your 8-9-rep max.
Take NO LONGER than 30 seconds rest during your reps
1. Barbell Back Squats - 40 reps (8-9 reps)
2. Dumbbell Bench Press - 40 reps (8-9 reps)
3. Bent Over BB Rows - 40 reps (8-9 reps)
4. Kettlebell Swings - 40 reps (8-9 reps)
Get it Done!