Boost Your Metabolism
Recently, I briefly discussed a new exercise protocol that’s proven to give you a HUGE surge of natural Growth Hormone.
In fact, when performed properly, this type of approach has been shown in a few studies to create a MASSIVE 38 hour “after burn.”
It’s one of many methods Karen and I use in our workouts to create faster fat-loss and get in and out of the gym as fast as possible…
…So I wanted to pass it along because I think it’s a stellar approach…AND it’s science based.
Even better, the whole process only takes about five minutes per body part.
Ok, here’s an article from editor and chief of Iron Man Magazine (and creator of the 4X method), Steve Holman, explaining exactly how this hormone “surging” method works.
New 4X Method: A Different Approach to Burning Fat
By: Steve Holman
Editor in Chief Iron Man Magazine
No more cardio?
Well, not quite—but if you train with weights correctly, you won’t need to visit that boring treadmill quite as often to keep your abs sharp and your stomach flat.
And I’m not talking about interval cardio, although the weight-training method I’ve going to show you today definitely has a HIIT type of feel to it. It’s called the 4X method, which is moderate-weight, high-fatigue training with short rests between sets.
It burns more fat, pumps up your muscles, releases hormones like crazy too and boosts your metabolism.
Here’s the drill:
You take a weight with which you can get 15 reps with good form, but you only do 10 reps; rest 30 seconds, then do it again—rinse and repeat for four sets in a row (using the same weight and same exercise).
Sounds simple enough, but here’s where it gets interesting…
On the fourth set, you go to failure (the point where you can no longer perform another repetition with good form), and if you get 10 reps, you increase the weight on the same exercise at your very next workout.
Notice how those sets are like intervals with short breaks between—but there’s more.
Fat-burning pathway 1: While that training style does great things for muscle growth, via myofibrillar and sarcoplasmic expansion (ie: muscle stimulation), you also get loads of muscle burn.
That lactic acid pooling has a very aggressive spiking effect on your growth hormone output—and GH is a potent fat burner. Fire up muscle burning to get your GH churning. (GH also amplifies other anabolic hormones, so it affects both muscle and leanness.)
Fat-burning pathway 2: If you do the reps correctly on every set, you’ll also get myofibrillar trauma. The myofibrils are the force-generating strands in muscle fibers.
By “damaging” them with slower, controlled negative repetitions, you force the need for extra energy during recovery. In other words, your body runs hotter while you’re out of the gym as it revs up to repair the micro-tears.
**To attain that extra fat-burning trauma, use one-second positives (lifting portion) and three-second negatives (lowering portion) on all 10 reps of all four sets.
For example, on a bench or dumbbell press that’s one second up and three seconds down. It’s the slow lowering that will produce the metabolic momentum after your workout. (That rep speed will also give you 40 seconds of tension time on every set, an ideal range to maximize hormones and fat-loss.)
Fat-burning pathway 3: Now if you really want to get some blubber-busting microtrauma, try your last set of a 4X sequence in X-centric style.
That’s one-second positives and six-second negatives.
You may have to reduce the weight, but it will be worth it. Shoot for 8 reps. That will give you 56 seconds of tension time, and you should feel the results the next day.
Your muscles will be aching, but it’s a good indication that fat is baking.
So, as you can see, 4X can be used for a GH surge with slower negatives for fat-burning micro trauma and X-centric for even more time under tension and fat extinction.
It all adds up to faster leanness with less meanness—because you’ll need less cardio. Prepare for maximum summer leanness. Yes — Even as you age this system works.
In fact this is one of the closest thing we have to the fountain of youth WITHOUT drugs.
Train hard and train smart,
Ok, a big “thank you” to Steve for sharing this info from his “Old-School” New Body System.
Now let’s re-cap on this so you’re clear on EXACTLY “how” to do this the right way.
• Pick a weight you can get 15 reps with
• Perform 10 reps, rest 30 seconds using a 1 second concentric tempo (lifting portion) and a 3 second controlled eccentric (negative or lowering portion).
• Rinse and repeat for 3 sets in a row (30 total reps), rest 30 seconds and move to set #4…
• Last set (set #4), continue to use a 1 second concentric (lifting), but use a six second eccentric (negative or lowering portion). Shoot for 8 reps on this set.
This will give you a total of 56 seconds of tension time on the last set.
You’ll get more GH release, more muscle fiber stimulation, more calorie burning and more fat-loss.
If you dig this method, like Karen and I do, you’ll love this 90-minute PER WEEK plan that is proven to help you fight aging and look younger.
This stuff is right up my alley because it’s the “less is more” principle in action… and it WORKS.
It took Steve and Becky over 20 years to perfect this system for the masses. It’s one of the coolest ways I’ve seen to get in and out of the gym (or a home workout) while you boost your metabolism.
Shaun “less is more” Hadsall
P.S. Here are a few of studies to support this methodology and prove it works:
Schuenke MD, Mikat RP, McBride JM.
Effect of an acute period of resistance exercise on excess post-exercise oxygen consumption: implications for body mass management.
Eur J Appl Physiol. 2002 Mar;86(5):411-7. Epub 2002 Jan 29.
In this study a 30-minute circuit style resistance training session was put to the test. The result was a 38 hour increase in metabolism. This is a massive AFTERBURN.
So let’s put this in perspective: Say that you worked out at 8AM on Friday. By way of short-burst, intense exercise, you’d still be burning calories from that workout while out at the movies on Saturday night.
Kramer, Volek et al.
Influence of exercise training on physiological and performance changes with weight loss in men.
Med. Sci. Sports Exerc., Vol. 31, No. 9, pp. 1320-1329, 1999.
This study showed that those who added short burst intense exercise to a reduced calorie diet burned up to 44% more fat than those who dieted alone.
Don’t get me wrong, diet is the NUMBER ONE component of the fat loss puzzle,
but this these are still amazing results.