Archive for the ‘Weight Training’ Category

All About Thermogenics and Working Out

A great majority of gym enthutisiast the United States participate in fitness activities as a way to diminish body fat and tone muscle. In addition to cardio exercise and strength training, there is a wide array of nutritional supplements available to help these athletes in achieving their goals. While there is a great variety of over the counter fat loss supplements such as Nitric-Oxide, Hydroxycut and Xenadrine, the most popular of these supplements by far is the category of fat-burning thermogenics. While there is a variety of thermogenic supplements available, and the most popular of these fat-burners is the classic ECA stack. ECA refers to the ephedra-caffeine-aspirin stack.

Ephedra and Psuedo-ephedrine
Ephedra, extracted from the plant Ma Huang, is a (CNS)central nervous system stimulant. It promotes tachycardia, and increased heart rate, and a rise in blood pressure, among a variety of other physiological effects that result in a rise in body temperature. This happens as the body works increasingly to keep up with the elevated workload created by a higher volume of blood moving through the circulatory system. This increased workload causes more calories to burn than if the body were at rest.

Since the ban on all ephedra-based products by the Food and Drug Administration, ephedra has been substituted with the less intense and effective synthetic psuedoephedrine. While it is approximately a quarter as effective as the original, pseudoephedrine still provides a dramatic thermogenic effect.

Often called the most popular drug in the world, caffeine is similar to ephedra in that its a central nervous system stimulant. It promotes some of the same physiological effects on the body. With normal doses effects can be noted within 15 minutes of consumption.
Is not a thermogenic substance in itself, aspirin, or acetylated salicyclic acid, is a critical element in the ECA stack. By its ability to thin the blood within the circulatory system aspirin enhances heat resistance in the body. This allows the working effect of the ephedra and caffeine to last longer, providing a better impact effect.
The stacking of psuedo-ephedrine, caffeine and aspirin provide a synergistic effect for the consumption of stored body fat that is much greater than the effect provided by any of theses ingredients alone.


Circuit Training and Fat Loss

Circuit training is a concept in which a series of different weight training exercises are intervaled with very little rest periods. This style of training is an extremely effective addition to a fat loss program. Traditional fat loss methods such as cardiovascular exercise rely solely on your body’s aerobic system to burn fat. Circuit training utilizes your anaerobic energy systems to elevate your body’s metabolism and burn even more fat.

Mechanism for Fat Loss:
For example, an intense activity like lifting a heavy dumbell relies on your body’s anaerobic metabolism for energy. This energy system uses the carbs your body stores in your muscle tissue for fuel. The fuel supply is quite limited; that’s why you can’t continue lifting a heavy weight for more than a few repetitions. In the August, 2010 issue of the “Journal of Strength and Conditioning Research,” a study conducted by Rodrigo Lavinas Da Silva, et al, determined that a brief rest period will replenish some fuel, but total replenishment can take up to 38 hours.

You don’t burn fat by merely training with weights. However, you will use your body’s fat storage in the 36 hours it takes to replenish your muscles’ carb fuel. This metabolic process is known as (EPOC) which is short for Excess Post-exercise Oxygen Consumption.