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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.
In some regards, applying this concept to weight training does have
something in common with the preceding "idiotic" approach: it generally
relies on slightly higher rep ranges. Why? Because lactate production is
at its highest in sets lasting around 50-70 seconds. So if each repetition
lasts 4 seconds (let's say a 3 seconds eccentric and 1 second
concentric), hitting the ideal time under tension for lactate production
requires 12-18 reps per set.

However, the differences between this approach and the first one are that
you drastically reduce the rest intervals (shoot for 30 seconds), normally
alternate exercises for muscle groups that are "far away" from each other
(to increase overall whole-body lactate production), 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, which increase GH production. So compared to the
traditional "cutting" approach, this second method is more effective at
stimulating fat loss and protecting muscle mass.

3. Heavy lifting to protect muscle mass


This is the philosophy championed by many top coaches. Even I've
written an article detailing this approach in depth. 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.
We've all seen Ronnie's 800lbs deadlift 2-3 weeks out from the Mr.
Olympia or Johnny Jackson competing in powerlifting 3-4 weeks prior to
the Toronto pro (bodybuilding) show. Dorian Yates, Marc Dugdale, Lee
Priest, 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.

They let the cardio and diet drop the fat and simply lift weights to preserve
muscle mass. It makes sense, too. When in a calories-restricted state,
your body will look to drop some muscle tissue to alleviate its daily energy
needs. Simply put, 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, and that reason is to lift heavy. Lifting heavy weights
requires a lot of muscle tension, and that needs the muscle to be strong.
To keep up with the demand, your body will have no choice but to
maintain (or even increase) its muscle mass.
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.

A third player comes into the game...


But that isn't all there is to it. I picked up a little something from Dr. John
Berardi that can maximize fat loss even more. This little something came
to me when reading his excellent piece on the G-Flux phenomenon. JB
noted, rightfully so, that athletes engaging in several different types of
training were leaner despite a pretty high caloric intake.

I've seen this myself with elite hockey players who are lean and muscular
despite a less than spectacular diet. I use them as an example because
on average, hockey players aren't as genetically gifted as sprinters or
football players. Why are they so lean? Well, first because they do a lot of
work in the anaerobic lactic zone: on the ice, on the track and in the gym,
but also because they must train using several completely different
methods (they need strength, power, endurance, lactate tolerance, agility,
etc.).

The varied physical demands they must face lead to what I've called
"hypermetabolism".

We all know that several things contribute to our daily energy expenditure
(the amount of calories we burn during a day):

1. Our basal metabolic rate which is the amount of calories our body
uses during a 24 hour period, even at complete rest.
2. Our activity level: more activity equals more fuel used up.
3. The thermic effect of feeding: digestion requires calories eating
more often increases caloric expenditure, and protein also needs more
energy to be digested and absorbed than carbs and fats (JB has written a
lot on this subject).
4. Our body's maintenance of thermal homeostasis: for example,
when it's cold outside your body must produce more heat to maintain its
temperature. This requires calories.

However, one thing that we don't factor in is the adaptive response of our
body. Simply put, your body needs energy and nutrients to adapt to a
physiological stress. Every time your body needs to repair and build-up a
structure (muscle for example), it needs energy to fuel the process and
nutrients for raw material.

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, more calories, plus some lipids and protein.
Need to make that big brain of yours function? You need carbs (or
ketones); in other words energy!

As you can see, adaptation requires energy and nutrients. So it stands to


reason that the more your body needs to adapt to physical stress, the
more nutrients and energy it requires. So having to adapt more frequently
and to a greater extent will jack up your daily energy expenditure.
Furthermore it will jack it up for a relatively long period of time because
most adaptations aren't instantaneous... hence the term
hypermetabolism.

Okay, so what am I getting at? Only using one type of training quickly
leads to a decrease in the adaptive demand. If you always train the same
way, your body will rapidly become efficient at that type of work and as a
result, each session won't represent much stress, which also means that
you don't need to adapt as much. Less adaptive demand equals a lower
caloric expenditure.

By using several types of training in your week (or even day) you prevent,
at least to some degree, an excessive efficiency that would decrease the
need to adapt. The more different the types of training are, the more
effective at preventing super-efficiency your program will be.

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, 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. Well, we don't absolutely need all four, but the more of them
you include in your own schedule, the more results you'll have. These
four aspects of our fat loss training approach are:

1. Heavy lifting
2. Lactate-inducing lifting
3. Aerobic work
4. Anaerobic alactic energy systems work

Heavy lifting
As we saw earlier, 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. In the approach I recommend, you should have one or two heavy
lifting sessions per week.
Obviously, only compound movements are used on that day. Since you'll
be using caloric restriction, you'll need to minimize overall training volume
to avoid overstressing your structures. For this reason you don't need
(and should not do) any direct heavy work for the biceps, triceps, and
shoulders. These muscles will get hit sufficiently from the other heavy
exercises to accomplish our main objective (maintain overall muscle
mass).

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. It's not a time to work on your weaknesses or balance/symmetry,
but simply to hold on to as much mass as you can.

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
These workouts should look like this:

A1.Main chest exercise (DB press, incline DB press, wide grip bench
press, etc.) 4-6 reps
No rest (or 10 sec. to change exercises, as coach Poliquin would say)

A2.Chest secondary exercise (DB flies, cross-over, etc.) - 6-8 reps


Take 2 minutes of rest, then move on to...

B1.Main back exercise (weighted chins or pull-ups, chest-supported


row, 1-arm row, etc.) - 4-6 reps
No rest

B2.Secondary back exercise (any back exercise described in my Torso


Solution article) - 6-8 reps
Take 2 minutes of rest then get back to A1. Perform each superset 5-6
times.

The same logic (main + secondary exercise superset) applies for the
quads and hams.

Now, I'm not one of those "you don't need direct arms work" guys. I do
believe that to maximize your arm size you do need at least some direct
biceps and triceps work. However, keep in mind that this type of program
is used during afat loss phase.

You're not going to maximize anything; all you can accomplish is to


minimize muscle loss. So in that regard adding a ton of direct upper arm
work isn't necessary. However, you can still add a few sets of curls or
triceps work at the end of the chest/back workout.

Lactate-inducing lifting
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 the number of muscles are involved in
the process, the more effective the session will be. So in that regard we
should respect these guidelines:

1. Work the whole body


2. Minimize rest-intervals (or maximize the work-to-rest ratio)
3. Use sets lasting 50-70 seconds (12-20 reps)
4. 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), which is an early form of circuit training that
Gajda used to win the 1966 Mr. America bodybuilding title. You'll perform
two or three different circuits of 5 exercises per day, each circuit being
performed three times. 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.

Circuit A (12-15 reps per set)

A1. Horizontal pushing exercise


A2. Quads-dominant exercise
A3. Horizontal pulling exercise
A4. Hamstrings-dominant exercise
A5. Abdominal exercise

No rest between exercises within the circuit (or as little as possible).


Perform the circuit three times.
Circuit B (15-20 reps per set)

B1. Vertical pushing exercise


B2. Quads-dominant exercise
B3. Vertical pulling exercise
B4. Hamstrings-dominant exercise
B5. Abdominal exercise

No rest between exercises within the circuit (or as little as possible).


Perform the circuit three times.

Circuit C OPTIONAL (15-20 reps per set)

C1. Biceps exercise


C2. Calves exercise
C3. Triceps exercise
C4. Abdominal exercise
C5. Shoulder isolation exercise

No rest between exercises within the circuit (or as little as possible).


Perform the circuit three times.

The lactate-inducing sessions are performed twice a week; they should


not be performed before a heavy lifting session to avoid a decrease in
performance. 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
Aerobic work
Yes, steady-state aerobic work is overrated, but it can still contribute to
the fat loss process, especially in view of the hypermetabolic aspect of
caloric expenditure. That having been said, 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.

Aerobic work by itself is pretty ineffective, 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.

Adding a short steady-state aerobic session at that point will help you use
up more of these released fatty acids. 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.

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


Think "sprint". Alactic means "without an accumulation of lactate". As we
saw earlier, lactate is maximized by intense efforts lasting 50-70 seconds.
However, there's still a good amount of lactate being produced in those
lasting 30-40 seconds.

So when training in the alactic energy system, you should shoot for
energy system work lasting 20 seconds or (preferably) less. I personally
like 30 and 60m sprints for that purpose, in other words "speed 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. It's also pretty
metabolically and neurally draining. So for that reason you can't perform
the alactic session...

1. The day before a strength workout (as it will drain your CNS too
much to maximise strength)
2. The day after a strength workout (for the same reason)
3. 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. Since we are already doing steady-state cardio on the
lactate-inducing days, we can only put the alactic work on the same day
as a strength workout.

Yes, there will be some CNS drainage taking place, but it's still the best
solution to fit our needs. 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.

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). However, I
understand that this schedule isn't always ideal because of work. You can
remedy this situation by starting your training week on Sunday (so day 1
becomes a Sunday) or on whatever day is the easiest to schedule for
you. 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, for the alactic session I do suggest sprinting. However sprint cycling
can also be an option.

If you select sprints as an option I suggest keeping the total distance for
the session at around 300-400m at the maximum. For example you could
perform:

4 x 30m (120m total) + 3 x 60m (180m total) = 300m

or...

6 x 30m (180m total) + 2 x 60m (120m total) = 300m

or ...

5 x 60m = 300m

or...

1 x 30m, 1 x 60m, 2 x 100m = 290m

etc.
The rest intervals should be pretty similar to that used during a limit
strength session. For example, in this program you have around 5
minutes between sets of the same main exercise.

For example, after your chest superset you have 2 minutes of rest before
you hit the back. Then the chest continues to rest for the 1 minute or so of
the back set. Then you have another 2 minutes of rest before getting back
to the chest. So for our sprints, 3-5 minutes of rest should be used. The
key is to be totally rested before hitting the next sprint.

Lean mean machine


This training approach, when combined with an intelligent nutrition
program will allow you to maximise fat loss while keeping all of your
muscle mass (even add some). Not only that, but it will also allow you to
develop several physical capacities, making you a more functional and
athletic human being. You'll look good nekkid, but will also perform good
nekkid, if you catch my drift!

METODO DE DESTRUCCION DE LA GRASA


CHRISTIAN THIBAUDEU

Llegada la poca de definicin, aunque alguno an


estemos en otra etapa debido a que nuestros objetivos
son ms lejanos y no el verano, a todos nos gustara tener
un mtodo de destruccin de la grasa ideal para
perderla lo ms rpido posible y, si pudiera ser, perdiendo
la mnima cantidad de msculo posible.

Bueno, ya sabemos que la clave para perder la grasa es


principalmente la dieta, as que esto no lo vamos a tocar
en esta entrada, vamos a hablar del mtodo de
destruccin de la grasa de Christian Thibaudeau,
preservando el mximo msculo posible. Hoy en este post
trataremos los tres mtodos de entrenamiento que se
suelen usar:

1. Entrenamiento de muchas
repeticiones a bajo peso
La gran mayora de personas, sobre todo las que se
inician en el gimnasio, incluso muchos monitores
recomiendan, usan este mtodo que se basa que para
definir debes aumentar el nmero de las
repeticiones por serie y bajar el peso. Seguro que es
suena este tema que ya hemos tratado muchas veces,
incluso en este debates fitness: la definicin con poco
peso y muchas repeticiones.

Seguro que has odio lo tpico en el gimnasio, "ahora,


como quiero definir, tengo que hacer de 15 a 20
repeticiones porque para volumen hago de 8 a 12. Se
basan en que las series con altas repeticiones aaden un
extra al msculo que lo que hacen es cincelarlo o
esculpirlo ms, algo totalmente absurdo.

Hay que tener en cuenta que por muchas repeticiones


que se hagan a la hora de definir, e incluso metiendo las
famosas superseries, no vas a conseguir un gasto
energtico tan elevado como piensan los defensores
de este mtodo de entrenamiento, as que tu ndice de
grasa slo por esto no va a bajar y encima conseguirs
perder msculo!

Vienes de entrenar pesado y pasas de de repente a


entrenar liviano que hace que tu cuerpo no crea
interesante preservar msculo ya que necesita msculo
para mover pesos alto, si encima tiene una carencia de
energa, debido a tu dieta, lo que va a hacer es
intentar perder ese exceso de msculo para que la
necesidad calrica (metabolismo) sea menor.

2. Entrenamiento de liberacin
de cido lctico
Seguro que sabrs que el cido lctico est relacionado
con la liberacin de la hormona de crecimiento (GH), y
que la GH, aunque en adultos no sirve para hipertrofiar (la
endgena, la que creamos nosotros), es una hormona
lipoltica (estimula la liberacin de cidos grasos) y
adems es anti-catablica (preserva el msculo).

Esta es la base del HIIT cardiovascular, del que tantas


veces os hemos hablado en Vitnica, esas series
explosivas mezcladas con ejercicio cardiovascular
moderado o incluso paros totales. Cuanto ms diferencia
exista entre ambos tipo de cardio (explosivo-
moderado) ms grande ser la liberacin de cido
lctico y por ende la liberacin de GH.

Un HIIT con pesas se hara usando rangos de repeticiones


muy altos, ya que la liberacin de lactato se hace con
series de entren 50 y 70 segundos, si cada repeticin
es de 4 segundos se necesitan entre 12 y 18 repeticiones
por serie. Con 20 o ms series por msculos y tiempos de
descanso muy bajos, en torno a los 30 segundos. Este
segundo mtodo es ms efectivo en estimular la prdida
de grasa y proteger la masa muscular que el primero.

3. Levantamiento con altas


cargas para proteger msculo
Puedo decir que estoy de acuerdo con que es una de las
mejores formas de mantener el msculo cuando se
define, de hecho la gran mayora de los entrenadores la
dan como la mejor forma de hacer la definicin,
manteniendo las cargas altas y el nmero de repeticiones
que se hacan en volumen.

La clave, como siempre hemos dicho, es dejar que la


dieta hagas su efecto y sea la que quema la grasa,
incluyendo algo de ejercicio cardiovascular, 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 rgimen calrico bajo el cuerpo querr


quitar msculo para bajar el metabolismo as que debes
darle una razn para que lo preserve, y esa razn es
mover pesos altos, ya que para eso se necesita msculo,
y para seguir con ese trabajo que le exiges lo nico que
puede hacer tu cuerpo es mantener la mxima cantidad
de msculo posible.

En la prxima entrada hablaremos sobre nuevo factor a


tener en cuenta: la respuesta adaptativa de nuestro
cuerpo, es decir, tu cuerpo necesita tambien de energa
y nutrientes para adaptarse a un estrs fisiolgico, cada
vez que tu cuerpo necesita regenerar msculo necesita
energa para dar combustible al proceso y nutrientes para
los "ladrillos".

Mtodo de destruccin de la

grasa de Christian

Thibaudeau (II)

En la primera parte del mtodo de destruccin de la


grasa de Christian Thibadeau hablamos de tres
mtodos de bajar grasa, dos de los cuales los dimos por
vlidos. Uno de ellos consista en realizar un
entrenamiento que activara el cido lctico y otro en
entrenar con cargas altas para proteger el msculo.

Pero segn Christian Thibaudeau existe una tercera


forma de quemar grasa basndose en los estudios del Dr.
John Berardi, dentro del fenmeno G-Flux, los cuales
vieron como los atletas que participaban en diferentes
tipos de entrenamiento estaban ms definidos aunque su
dieta fuera muy calrica.
El hipermetabolismo
Por norma los sprinters o jugadores de ftbol americano
suelen estar muy definidos, aunque se puede pensar que
es debido a su buena gentica y dieta estricta, muy
necesaria para realizar estos dos deportes de lite. Pero
un caso aparte se podra decir de muchos jugadores de
hockey, los cuales tambin suelen estar definidos y
musculosos con una dieta ms calrica.

Si nos fijamos en el entrenamiento que realizan estos


deportistas podemos ver como sus entrenamientos se
mueven en una zona anaerbica lctica de diferentes
modalidades: en el hielo, en la pista y en el gimnasio.
Adems sus entrenamientos son muy variopintos y con
diferentes objetivos como fuerza, poder, resistencia,
tolerancia lctica, agilidad, ... Todas esas demandas
fsicas les lleva a lo que se conoce hipermetabolismo.
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 da
aumente considerablemente, es decir, a hacer
que nuestro metabolismo diario sea ms alto y
necesitemos de ms energa diaria para mantenernos
activos. Estos factores los tratamos en el primer paso de
tu dieta paso a paso, los cuales son:

El metabolismo basal: no es ms que la cantidad


de caloras que nuestro cuerpo necesita un da
completo para mantenerse simplemente viviendo, sin
tener en cuenta ningn concepto ms que el fisiolgico
puro.
Nivel de actividad: cada persona cada da tiene
una actividad extra que debe realizar, en la que hay
que tener en cuenta tanto la actividad que se realizar
en el trabajo, no es lo mismo un albail que un
teleoperador, y la actividad deportiva que se realice
ese da en concreto.
El efecto trmico de los alimentos: hemos visto
cientos de etiquetas con los macronutrientes de los
alimentos que ingerimos pero cada uno de ellos
requiere de una caloras para digerirlos las cuales hay
que tener muy en cuenta (por ejemplo la protena
necesita ms energa) para ser digerida y absorbida
que los carbohidratos y las grasas (JB ha escrito mucho
sobre este tema)
La homeostasis trmica: es un concepto que no se
suele tener muy en cuenta pero el cuerpo necesita ms
o menos caloras dependiendo del clima que haga, de
ah que cuando hace mucho fro nuestro cuerpo debe
producir ms calor para mantener nuestra temperatura,
es decir ms caloras.

La respuesta adaptativa de
nuestro cuerpo
Nuestro cuerpo va a sufrir un estrs fisiolgico debido
al entrenamiento y estrs que le estamos provocando con
nuestra actividad, y cada vez que debe regenerar o
reconstruir msculo va a necesitar energa para realizar
ese proceso y tambin nutrientes para sustentarlo.

Nuestro cuerpo se debe adaptar a la exigencia, por


ejemplo cada vez que hacemos pesas en el gimnasio, va a
tener que tirar de caloras y protenas para regenerar el
msculo, necesitar de grasas y protena para regenerar
las membranas celulares o hidratos para que tu cerebro
funcione.

Esto hay que tenerlo en cuenta, es decir, hay que tener


que la respuesta adaptativa que nuestro cuerpo debe de
dar a las exigencias a las que le sometemos da a da
necesita de un requerimiento calrico y nutrientes. Cae
por su propio peso decir que cuanto ms frecuente sea
esa necesidad de adaptacin mayor ser el gasto
diario y ms tiempo llevar ya que esas adaptaciones no
son instantneas de ah el trmino hipermetabolismo.

Conclusin del
hipermetabolismo
Si eres de los que centra siempre su entrenamiento en un
mismo tu cuerpo se ir adaptando y esto conllevar a que
no se estrese demasiado, no necesite adaptarse tanto,
por tanto consuma menos. Por el contrario si usas
diferentes tipos de entrenamiento muy
habitualmente ms necesidad a adaptarse le
exigirs a tu cuerpo: por tanto ms gasto calrico, ms
prdida de grasa.

En la siguiente y ltima entrada del mtodo veremos


como combinar todo lo que ha descrito Christian
Thibaudeau en estas dos entradas para poner en
marcha el mtodo de destruccin de grasa, con un
ejemplo de rutina que ser las delicias de muchos
Vitnicos.

Mtodo de destruccin de la

grasa de Christian

Thibaudeau (y III)
Llegamos a la ltima parte del mtodo de la
destruccin de la grasa de Christian
Thibaudeau una vez que ya hemos tocado, eun
una primera entrada, los mtodos que se usan para
quemar la grasa y, en una segunda entrada, el
hipermetabolismo y los factores que influyen en nuestro
metabolismo.

Con lo visto en las entradas anteriores del mtodo


destruccin de la grasa de Christian
Thibaudeau queda claro que hay 4 entrenamientos a
tener en cuenta para quemar la grasa: entrenamiento
pesado, entrenamiento para promover el cido lctico,
entrenamiento aerbico y entrenamiento anaerbico
alctico. En esta entrada vamos a ver como entrenar cada
uno de ellos.

Entrenamiento pesado
Dentro de una semana de entrenamiento, Thibaudeau,
recomienda que dos de ellos sean con pesos altos, y los
cuales se basan en movimientos compuestos
centrndonos en msculos grandes sin hacer trabajo
especfico pesado para para bceps, trceps y hombros ya
que se trabajan sinrgicamente y debemos centrarnos en
nuestro objetivo principal que es quemar grasa pero
manteniendo la masa muscular total.

Uno de los das se entrenar pecho y espalda y el otro da


se entrenar cudriceps y femoral, aunque si te quedas
con ganas de hacer algo de bceps y trceps puedes meter
unas series tras el pecho y espalda, pero no es vital en la
definicin. El entreno sera con una superserie de un
grupodescansar y meter otra superserie del otro
grupo. Veamos un ejemplo del da de pecho y espalda
(para cudriceps y femoral sera igual):

Entrenamiento para promover el


cido lctico
El objetivo de esta sesin es estimular la liberacin de
cido lctico que promueva la generacin de
hormona de crecimiento y esto se consigue trabajando
todo el cuerpo, bajando los descansos, con series de 50-
70 segundos (12-20 repeticiones) y alternando ejercicios
por grupo muscular que estn lejos uno de otro y no
relacionados.

Christian Thibaudeau sugiere para ello basarse en el


entrenamiento de circuitos de Bob Gajda ( Mr. Amrica en
1966) con la que se hace cada da tres veces dos o tres
circuitos diferentes de cinco ejercicios por da, sin
descanso entre ejercicios. Esto lo haremos dos das
semanales, por lo que ya tenemos 4 das de
entrenamiento definidos.
Como se ha dicho arriba el circuito C es opcional. Entre
los circuitos hay que descansar 1 o 2 minutos.
Entrenamiento aerbico
Hay que tener en cuenta que hacer mucho cardio es una
manera para perder msculo (especialmente en el cuerpo
inferior) por lo que no se recomiendo correr 4 o 5 das a la
semana, se deber hacer tras el entrenamiento lctico
con periodos cortos de tiempo (20-30 minutos) para
aprovechar los cidos grasos liberados por el LIS debido al
incremento de la hormona de crecimiento.

Aadiendo una corta sesin de trabajo aerbico en ese


punto te ayudar a usar ms de esos cidos grasos
liberados. Este enfoque har que cada sesin de 20-30
minutos sea tan efectiva como entrenamientos
aerbicos 2 o 3 veces ms largos, sin el riesgo de
perder msculo.

Entrenamiento anaerbico alctico


Cuando hablamos de entrenamiento alctico es que no
se acumula cido lctico, para lo cual hay que trabajo
en un sistema de energa que dure 20 segundos o menos,
es decir, con esprines de entre 30 y 60 metros. Eso s,
nunca debers realizar esta sesin ni el da antes ni el de
despus de un entrenamiento de fuerza (debido a que
agotar mucho tu SNC para maximizar la fuerza), ni
tampoco el da despus de un entrenamiento lctico
(debido a la fatiga residual)

Entonces la nica solucin es hacer la sesin alctica el


mismo da de otro entrenamiento y como los das de
entrenamiento lctico ya corremos slo nos queda poner
la sesin de entrenamiento alctico el mismo da que
el entrenamiento de fuerza. Si se puede lo ideal es
hacer la sesin de fuerza en la maana (porque los
niveles de testosterona son mayores) y la sesin alctica
para la tarde (porque la activacin neural es mayor).

Thibaudeau sugiere que el total de metros sprintados


ronde los 300m en esa sesin, con esprines que vayan
desde los 30 a los 60 metros, por ejemplo: 5 esprines de
60 metros, o 10 esprines de 30m o 4 esprines de 30m y 3
de 60m... Combnalos como quieras.

Con todo esto la rutina semanal nos quedara as: