To increase intensity, decrease rest between sets by 15 seconds for every two weeks you repeat the workout. Alternate Workouts One and Two for three sessions per week, resting a day between each session. More lactate corresponds to greater release of growth hormone, which tells your body to grow muscle and burn flab.

The land that brought us jet planes, the Mercedes, and Heidi Klum also introduced perhaps the best method of body recomposition known to the fitness industry—that is, a timeless strategy to gain muscle and lose body fat simultaneously. More lactate corresponds to greater release of growth hormone, which tells your body to grow muscle and burn flab. The best way to raise lactate quickly is to pair upper and lower-body exercises, or opposing movements, for rep sin the 8–15 range.

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