I recently received this message from one of my fans.
“It’s my honor to speak to you Richie. I knew you from Gold’s Gym that you used to own with Mike Matarrazo. Anyway, my question is that how can l get really lean naturally? Also l tried all kind of exercises and diets but nothing seems to be working. Can you help me please?”
Well Eric, it’s my pleasure to speak to you and answer your question! The fact is, the closer you are to achieving legendary leanness, the more stubborn your fat stores become. It’s really self-preservation: Your body is designed to protect your fuel reserves from running too low, just in case food becomes scarce. And while that might have been a handy biological feature in the Paleolithic age, it’s hardly necessary in 21st century America. The secret to disabling this? Igniting your metabolism.
By learning how to fire up your body’s internal furnace with exercise, you can accelerate fat loss and finish off your gut for good- revealing the chiseled muscles hidden beneath. All it takes is a little knowledge, coupled of physical effort. I provide you the first half of that formula here, your charge to handle the second.
No matter what exercise you choose, there’s only so much fat you can burn during, say, a 30 minute workout. And research shows that the better trained you become, the more your body’s “exercise efficiency” improves-meaning the same amount of activity burns fewer calories as time goes by. For instance, University of California, Berkeley, scientists have determined that to avoid age-related weight gain, avid runners need to boost their weekly mileage by 1.7 miles every year.
The question here, how to lose the last 10 pounds? You have to think beyond how much fat you have to burn during your workout. Instead, focus on the amount you burn during the other 23 hours and 30 minutes of your day, while you’re sitting at your desk, lounging in front of the television, and lying in bed sleeping. And to achieve this benefit, you need to hit the weights and do interval sprints. By knowing the right combination of sets, repetitions, rest periods, and exercises and the best method of cardio, you can create a workout that not only burns as many calories as a 4-mile jog but, unlike that jog, also unleashes a flood of fat-burning hormones that strok your metabolism for hours after you exercise. The result: your body’s fat-burning furnace runs on high all day long, even when you’re sitting on the couch. That’s how l did it with the pros, that’s how l did it with pre shoot movies actors and that’s how l did it with thousands and thousands of people. Now l will outline how to build the perfect metabolism boosting workout plan, step by step.
— Do 8 to 15 reps of each set: Research shows that performing sets of 8 to 15 reps stimulates the greatest increase in fat-burning hormones, compared with doing a greater or lesser number of repetitions. The one caveat is that you have to use a weight that provides an adequate challenge.
—Perform 2 to 4 sets of each exercise: Fat burning hormones increase when you complete just 1 set of an exercise. And while doing more sets boosts your hormones levels to an even greater extent, there is a cutoff. There is no difference between doing 4 sets and 6 sets of each exercise. So consider 2 to 4 sets to be the optimal number of sets for speeding fat loss, depending on your current level of fitness. For example, you’ll want to use the low side of this recommendation when you’re just starting out and then increase your number of sets as you become better conditioned. After all, losing weight by losing your lunch is never the goal.
—Rest no longer than 75 seconds between sets: Doing sets of 8 to 15 reps results in the accumulation of a chemical called lactate in your bloodstream. And high lactate levels are associated with an increase in the release of fat burning hormones. However, resting too long between sets allows the oxygen you breathe to help clear the lactate from your bloodstream. Keep your recovery time short, though, and you’ll keep your blood levels of lactate and fat burning hormones high. That means more fat is burning while you rest.
—Work Your Entire Body: How much you elevate your metabolism after your workout is directly related to the amount of muscle you activate any one time. So you’ll want to focus on movements that work multiple muscles, as opposed to those that attempt to isolate muscle groups. For instance, you’ll experience a much greater boost in metabolism by performing 10 reps of the squate, compared with 10 reps of an isolation exercise, such as the biceps curl. In addition, by training your whole body each session, you’ll work the most muscle possible. In fact, a University of Wisconsin study found that when men performed a full -body workout involving just three big muscle exercises, the bench press, power clean, and squat, their metabolisms were elevated for39 hours afterward. What’s more, they alsoburned a greater percentage of their calories from fat during this time, compared with men who didn’t do a total-body workout. The take-home message is clear: Complete an intense full body weight workout 3 days a week, resting a day between sessions, and you’ll keep your metabolism humming along in a much higher gear at all times.
—Alternate between two exercises: Each time you do a set of an exercise, rest, then follow with a set that weren’t involved in the previous movement, and rest again. For example, you might pair an upper body exercise with a lower body move, or an exercise that works your chest muscles with one that hits your back. Once you’ve done l set of each exercise, repeat the process until you’ve completed all the planned sets of both movements. This method is called alternating sets, and it allows onr group of muscles to rest while another group works, and vice versa. The benefits? You can limit your rest periods, which will keep your lactate levels high while giving specific muscles more time to recover between sets. It’s a strategy that helps offset fatigue and ensures you give your best effort to each set.
—Monitor your lifting tempo: Remember, your goal is to work your muscles as hard as possible on each repetition of each set. And that means you need to control the speed at which you raise and lower the weight. By performing an exercise too fast for instance, lowering your body quickly and “bouncing” up from a squat, you take some of the stress off your muscles and place it on your tendons. The trouble is, stressing your tendons doesn’t boost your metabolism the same way that challenging your muscles does. As a general rule, try to take 3 seconds to lower the weight, and then pause for a second before lifting it. This helps eliminate the elastic energy that allows you to bounce, forcing your muscles to work their hardest on every repetition.
—Skip the long run: Sure, aerobic exercise burns calories. However, if you’re already dieting, and you’d better be if you want to see your abs. Studies show that distance running does little to further enhance fat loss. Most likely, this is because aerobic exercise doesn’t boost your metabolism after your workout. But that doesn’t mean cardio can’t help: High intensity intervals, such as short sprints of 30 seconds or more, just like a set of 8 reps of the squat. So by doing a few intervals on the days you don’t lift weights, you can spike your metabolism even higher.
I hope l addressed your question fully and completely. Good luck achieving your fitness goals.