For the most part, I've tried to keep things simple on this website. I've given you the meat and potatoes, just the best fitness methods to set a solid foundation. I truly feel that a solid understanding of these methods, along with a consistent application of them, can get you a long way. With that being said, it's time to start revealing some of my advanced secrets. Before you get into these advanced fat burning, fitness techniques and methods, make sure you have the basics of my system down. I would suggest getting through my fat burning 12 day Fat X Program at least twice.
Also, don't forget to practice my Fat X Diet philosophy and principles. Then, and only then, will you be able to capitalize on get the most of my advanced techniques and secret methods to help you burn more fat, get more fit, and do it in the most efficient way possible.
For the first advanced tip, I'll be going over enhancing your neural drive (efferent motor outflow), so that you can get more out of you workouts. But first, a quick overview of how body movement is stimulated or started.
Basically, movement is started by the CNS (Central Nervous System) and facilitated by the PNS (peripheral nervous system). The CNS is made up of your brain and spinal cord, while the PNS is made up of cranial and spinal nerves.
If an object needs to be moved, your brain sends a signal to something called a motor unit. A motor unit (MU) is a motor neuron and all of the muscle fibers it innervates. Once a motor neuron is activated, all muscle fibers attached to it will fire and contract maximally.
To move a heavy object, you need to fire up more MU's than if you need to move a lighter object. This is part is pretty simple. Obviously you need more muscle fibers to move a heavy object, so you need to fire up more MU's to get the job done.
Now that we a basic explanation of how body movement is activated, how do we use that information, to improve our workouts?
Let me take a crack at an analogy. Let's say for example, you own a cleaning company. To clean a warehouse, you normally send out 5 workers and they'd get it done in 8 hours. Well, what if by mistake you sent out two crews, but it turned out to be the same location? Now you would have 10 workers only cleaning one warehouse. In theory, because you have more workers, the work time would get cut in half. As the old saying goes "many hands make for light work".
Let's bring this back to health, fitness and your workout. What if you could fire up more MU's so that more muscle fibers would be taking on a load that you would normally do with less MU's and less muscle fiber working? The answer is clear. You'd be able to get more work done, easier. Your workouts could be more efficient and productive!
Here's a real world example. If you're a baseball fan, you've seen this CNS prepping technique in action. If you've played baseball, you've used it! Before batting, players will stand in the on deck circle and swing a weighted bat. Why? Well, when switching over to the regular bat, it feels lighter and it can be swung faster than if not have prepped with the weighted bat.
Different terms have been used to describe this, neural drive, CNS prepping phenomena, what seems to be the most accurate is post-activation potentiation. Strength and conditioning researchers and coaches seem to enjoy attaching their own term to it, but what matters most is that the method works. Call it magic if it you like.
Now here's the way I've used this method for my workouts and fitness goals. Whether you're training to enhance your natural athletic ability, or you're just concerned with the aesthetic benefit of losing fat (fat burning), developing absolute strength, and strength endurance is highly important.
Recently, I had a goal of deadlifting over 300 lbs for 6 reps. So I trained for it. In every workout leading to the attempt in the video, I would prep my CNS and enhance my neural drive for the 6 rep max, by first doing a heavy 1 rep lift.
Here's the heavy 1 rep deadlift at 355 lbs. (Click photo to play video)
Here's the 6 rep attempt at 305 Lbs.
Download my 12 day Fat X Program and set a solid foundation of fitness. The workouts are short. Try to get through the fat burning plan in 12 days, but if you need days of rest, don't feel bad. Just get through it and strive to improve the next time.
In the part 2 of Advanced Fat Burning Tips, I'll go over how to build absolute strength and strength endurance, so that you can do more work, at a higher intensity (in respect to one rep max), so that you can enhance your metabolism and burn more fat, and get more fit, in the most efficient way possible.
Useful resources on strength and fitness training:
SuperTraining by Yuri Verkhoshansky and Mel C. Siff
Science and Practice of Strength Training by Vladimir Zatsiorsky
The Poliquin Principles: Succesful Methods for Strength and Mass Development by Charles Poliquin
Starting Strength, 3rd edition by Mark Rippetoe