Negative Reps and Fat Burning

Posted on September 15th, 2010 by Mic in Fitness Model Workout Ideas

US Marine recruits performing push-ups: in pro...
Image via Wikipedia

Hi,

I made a comment recently in the holiday eating post about using those extra carbs and calories to burn more body fat.

How do you do that?  Let me introduce the concept of negative reps and fat burning.

Negative reps are the eccentric portion of the lift.  Or when the weight is returned to the starting position.

Most people concentrate only on the lifting part of the exercise and neglect the lowering or returning part.

But, it is the returning part that actually causes the most trauma to your muscles.  And this is very important for fat loss.

For a couple of examples:  On the barbell chest press, when you push up this is the lifting part or concentric part.  Lowering the bar back to your starting position is the eccentric part.

For pushups the lowering of your body is the negative part.  The pushing up is the positive part.

Most people try to get back to the starting position as quickly as possible.  But, the negative part is actually where you are strongest.

If you haven’t tried this, find a partner to help you.  Go ahead and put more weight (try 5-10%) on the barbell for a chest press than you have ever pressed before. 

Have your partner help you lift the weight up.  Then go ahead and lower the weight by yourself.  You will find that you can lower the weight under control.  Unless you try to much weight at first.

As such you should spend more time – i.e. like 5-6 seconds – on the negative part of the exercise. 

By doing this you actually cause more muscle trauma. 

In order to repair all these micro tears in the muscle, your body needs more energy for the repairs.

This means you will be burning more calories and they will be coming from your fat stores for this repair process. 

The key is to not do negatives every workout.  This will cause you to burn out and not make any progress at all. 

So use negative reps about every 3rd workout for a particular exercise.  That way those negative reps will help with your fat burning.

Thanks

Enhanced by Zemanta

8 Comments on “Negative Reps and Fat Burning”

  1. Reynaldo Bellisle

    This is my fourth time reading your website, and I always have a good time your views on this theme!! 🙂

  2. Son Mascarena

    Do you know who designed the theme of this site?

  3. pre order diablo 3 online buy

    This is a really good read for me, Must admit that you are one of the best bloggers I ever saw.Thanks for posting this informative article.

  4. pre order wow cataclysm online buy

    I can see that you are an expert at your field! I am launching a website soon, and your information will be very useful for me.. Thanks for all your help and wishing you all the success.

  5. pre order diablo 3 online buy

    Can I just say what a relief to find someone who actually knows what theyre talking about on the internet. You definitely know how to bring an issue to light and make it important. More people need to read this and understand this side of the story. I cant believe youre not more popular because you definitely have the gift.

  6. Mic

    Syndram Designs designed the site. I think you can find them on Google – if not let me know and I will try and find a link.

  7. Resistance Bands

    When I go through a definitely great post I try and do one of three things:1.Forward it to all the appropriate pals.2.Bookmark it in all of the favorite sharing web pages.3.Make sure to come back to the same website where I read the post. After studying this post I am really thinking of going ahead and doing all of them…

  8. Fitness Bands

    Well, I think that clears up a few questions for me personally. Anyone else agree?

Leave a Reply

More News

  • Are You Mentally Ready to Exercise?

    [caption id="" align="alignright" width="300" caption="Image via Wikipedia"][/caption] Are you mentally ready ...

  • Lose Weight or Fat? Part 4

    [caption id="" align="alignright" width="300" caption="Image via Wikipedia"][/caption] Lose Weight or Fat? ...

  • Lose Weight or Fat? Part 3

    [caption id="" align="alignright" width="300" caption="Image via Wikipedia"][/caption] Lose Weight or Fat? ...

  • Lose Weight or Fat, Part 2

    [caption id="" align="alignright" width="300" caption="Image via Wikipedia"][/caption]   Lose Weight or Fat, ...

  • Lose Weight or Fat? Part 1

    [caption id="" align="alignright" width="300" caption="Image via Wikipedia"][/caption] Lose Weight or Fat? Hi, Okay, ...

  • A New Year – a little late

    [caption id="" align="alignright" width="300" caption="Image via Wikipedia"][/caption] Hi, Well, here it is, ...