As lactic builds up in your system, your body begins to make and release large amounts of Growth Hormone and Testoseterone. This effectively lowers insulin levels, raises leptin levels, and cues body fat to be released for energy.
There are several ways to build up your lactic levels, but mainly, it requires very intense work with short rest periods.
Here are a few examples:
•Full Body Circuit Training: 5-10 exercises, 5-12 reps each, 2 minutes between rounds, 5-10 rounds.
•High Intensity Interval Training: between 20 seconds and 2 minutes of “sprints” on some form of full body cardiovascular style work at maximum sustainable intensity for the time. The rest period should be no less than half the work time and no more than equal the work time. Do 6-10 rounds.
•German Volume Training: a large exercise such as the squat or deadlift is best. Do 8-10 sets of 6-10 reps at a “heavy weight” with a 2 minute rest period.
Each of these is an effective method for improving fitness and loosing weight.