TeenBodybuilding.com - Alton Hare - Priming Your Fat Burning Environment!

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To avoid overtraining, limit the total number of sets you perform.

In a study published in last month's Muscle and Fitness, it was found that, in the general population, those with an abundance of slow twitch fibers were leaner than those with more fast twtich.

By: Alton Hare

In this article I'm going to show you a way to alter your body composition consistently, in and out of season, you will be leaner. This is for those who rise above 12 to 14% bodyfat in the offseason, it will help you stay leaner even on the same diet. It calls for a change in the way you train.

First you need to know that there is not just one type of muscle fiber, but many. There are fast twitch fibers, slow twitch fibers, and all of the intermediates. A fast twitch fiber produces an instantaneous, violent burst of power. This burst cannot be maintained more than a few seconds at most, then the fast twitch fibers are completely fatigued. Obviously, fast twitch fibers are built through low rep training with long rest breaks to let the fast twitch fibers recuperate. This is a normal offseason program, lower reps to target these fibers, because a distinct advantage of fast twitch fibers is that they have five times the potential for hypertrophy as slow twitch.

But, there is something you need to know. You probably believe that your offseason workouts are burning quite a few calories, because of the higher weights you use. Its true. The type of calorie is important though. Fast twitch fibers use only glucose, sugars, and carbohydrates to synthesize ATP and contract. Its the fastest source for fast contraction. So your carb depleted, you eat lots of carbs in the offseason... but what does this spare for your body? Fat. Very little fat is burned at all, and actually much might be stored as your body adapts to the low rep scheme and tries to preserve fat while burning carbs. So, what to do?

The answer is simple. In a study published in last month's Muscle and Fitness, it was found that, in the general population, those with an abundance of slow twitch fibers were leaner than those with more fast twtich. Slow twitch fibers use fat for fuel because they need endurance and long lasting energy, not short bursts. It has also been shown that weight training can cause some of your intermediate muscle fibers to "change over" to either fast or slow twitch, so you can alter your own makeup. Now, if your the 14% bf guy I spoke of earlier, you probably have plenty of muscle mass already, but tend to lose some in your struggle to get ripped. This is because your precious fast twitch fibers that were previously intermediates are the first to shrink in a diet, because fast twitch fibers are the most inefficient, producing high lactic acid and sapping the body's energy source (glucose). The answer is all in how you train.

One that has followed a lower rep scheme in the offseason to add size for a while would do very well to switch to a high rep scheme, with super sets and drop sets. Since you will be eating well, your body will not be thrown into shock, and thus will not be so quick to shrink your larger fast twitch fibers. What will happen, though, is some of the intermediates that tend to be slower twitch will change over to completely slow twitch, which will use fat for fuel more often, which will make you leaner in general. Even in your daily activities your body will be "primed" to burn fat. An added benefit of changing to a high rep, superset program in the offseason is added vascularity when you rip down. You'll have more veins and those look great. So what do u do when its competition time again? Train harder, try a split program that Arnold recommends in his encyclopedia, its rough but it'll keep you in top shape. Always guys, remember to train smart above all else, with a strong, logical brain leading a powerful, healthy body you can never lose.

Hi, I hope you like my article, I have included a few more pics of me. I'm looking forward to writing more for you! I've been looking for somewhere to spread my knowledge to everyone I can. I want everyone to know bodybuilding, because it has improved my life beyond words. I feel so much better now, have higher self esteem, am happier and more vital. I want everyone I can to be able to achieve their goals :) This is why I want to write for you. Thanks and write me!

Alton

beautifuldisaster420@yahoo.com