If you want to lose stubborn fat, Lactic Acid Training is simply one of THE most effective training methods you can use for it.

The goal with it is simple...to generate and KEEP as much lactic acid (better described as "lactate") in the muscles as long as possible.

The presence of lactate in the muscles/bloodstream causes a drop in acidity (pH), which is a major signal for the body to release Growth Hormone (GH).

And GH is one of THE most powerful fat-burning (and muscle-sparing) hormones you've got access to. If you want to lose stubborn fat and keep your muscle mass, THIS is a hormone you want more of floating around in your body.

And Lactic Acid Training is the way to get it.

(Side note: from a nutritional standpoint, for maximum GH secretion, you should go into this training FASTED...as in no food for at least 3 to 4 hours before training. Insulin and GH do not get along...insulin and blood sugar levels need to be stable for this to work most effectively).

How to Do Power-Start Lactic Acid Training for Dumbbell Bench Press

For this version of Lactic Acid Training, we're going to focus on what I call a "power start." Essentially, you'll be taking a moderate weight and cranking out fast reps with it to generate as much lactic acid/lactate as possible.

For the demo, I'm using a pair of 85 lb dumbbells on the flat dumbbell bench press. You want to choose a weight you can get at least 20 or more reps with.

This set should be done with POWER, hence the name. There is little to no focus on the negative phase of the movement because the vast majority of lactate is generated on the concentric or lifting phase of the movement. We basically don't care about the negative here.

Then, you're going to take a very short rest period (20 seconds), reduce the weight by half (40 lb dumbbells for me), and CONTINUE doing sets of the same exercise to KEEP that lactate localized in the target muscles for a long period of time (again, on 20 seconds rest).

On these lighter sets, don't go for power...go for SQUEEZE on the target muscles. Again, no real focus on the negative, just on getting maximum contraction on the positive to generate that lactate.

You'll likely get about half the reps on this first lighter set, because of the lactate accumulation that hasn't been cleared from the muscles. The number of reps you get will very likely decrease on each set after that as well...and that's not only just fine, it's to be expected.

This training will be done for a total of 8 sets minimum (you can extend it out to 12, if you like)...1 moderate weight for the "power start" and the rest with the reduced weight.

Just fyi, this method can also be done using a barbell bench press, though you will need to hurry to get the weight changed out after the first set. Dumbbells do make it easier to switch weights.

One important point to note...DO NOT stretch your chest out in between sets. Stretching will help clear the lactate out of your muscles and, in thise case, we actually DON'T want that to happen.

This style of training can be performed with just about any exercise, whether it be compound or isolation...naturally, the "bigger" the exercise, the more lactate you can generate and the more effective this training will be for fat loss.

I've posted the full video of this training technique on my YouTube channel here. The video will help you see the speed and technique used for both phases of the training method.

Enjoy!

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One More Quick Thing...

If you're interested in a fat-loss program that doesn't crush your will to live...(hey, it happens :), I just wanted to give you a quick heads-up on something...

About a week ago, I had talked about a program called Metabolic Explosion, created by Dan Faggella.

The goal of this program is efficient fat loss WITHOUT killing yourself with brutal workouts.

Now, as you know from reading my emails, my approach to my own training is pretty much the opposite of that...however, I'm a bit nuts (the Mad Scientist name is not for nothing!) and I fully realize that not everybody CAN or even WANTS to train like me.

Dan's Metabolic Explosion program can help you get results WITHOUT putting yourself through the things that I put myself through.

It's a perfect starter program if you're relatively new to training or you just want to see great results for the effort you're putting in with your eating and training. It's really good stuff...

The heads-up is this....

TODAY is the last day you'll be able to get the program with the additional bonuses at the special "launch" price of $30 off.

- FAST START! Metabolic Explosion Implementation Guide
- METABOLIC EXPLOSION Video Workouts
- METABOLIC EXPLOSION Workout Guidebook
- FREE Bonus Report #1 - Delicious Fat-Burning Foods Guide
- FREE Bonus Report #2 - The Seven Habits to Exploding Your Metabolism
- FREE Limited Time Bonus: Simple Full-Body Sculpting

I will tell you right up front, though...

...if you're an advanced trainer, this program won't be a good fit for you...however, if you're newer to training or looking for a program that's a bit more "gentle", this will be a GREAT fit for you.

Check it out here...