Full article -- http://jasonferruggia.com/performance-based-fat-loss/
Key excerpts, on the "Three Principles of Performance Based Fat Loss":
(1) Here’s what else you need to know about the Type 2b/2x fibers that pertains to fat loss: There are two ways to use them – train heavy (or generate maximal tension) and train explosively. That’s it.
(2) That’s why sprinters and Olympic lifters are so lean. They are performing lots of maximal contractions with their Type 2b/2x fibers and as we already saw, that requires a lot of energy.
(3) Here’s something else most great athletes do: They manage their fatigue levels. They’re not training to race the clock like one of the ever-popular girl-named WOD’s. No, they actually rest between sets. That’s because fatigue is like the plague to your fast-twitch muscle fibers – when they’re tired, they don’t contract.
Key excerpts, on the "Three Principles of Performance Based Fat Loss":
When we look at the three groups we mentioned earlier – weightlifters, sprinters, and gymnasts – they all have something in common besides training for performance:
They train in such a way to access their Type 2b/2x muscle fibers. This is important because these are the largest, strongest, most powerful muscle fibers in your body. Here’s why that’s important for fat loss: They also use the most energy per contraction.
(2) That’s why sprinters and Olympic lifters are so lean. They are performing lots of maximal contractions with their Type 2b/2x fibers and as we already saw, that requires a lot of energy.
The other reason they’re really lean is we now know that explosive training increases glucose sensitivity, which means, your body can tolerate sugar – carbs, better than it can with regular forms of training. And what that means is you can actually eat more carbs than you would on one of those normal “no/low carb high-rep fat loss circuit routines.” And that’s good news because more carbs means you can produce more force, which means you use more energy and you burn more calories…
(3) Here’s something else most great athletes do: They manage their fatigue levels. They’re not training to race the clock like one of the ever-popular girl-named WOD’s. No, they actually rest between sets. That’s because fatigue is like the plague to your fast-twitch muscle fibers – when they’re tired, they don’t contract.
So when you take that set to or past failure, you’re not using the Type 2b/2x’s – they checked out somewhere around rep number 5 or 6 and now you’re using your Type 2a’s and even your slow-twitch Type 1’s. That’s not necessarily a bad thing, but you’re not using maximum amounts of energy and you’re not going to get a lot stronger doing that.
See the full article for recommended programming for putting it all together.
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