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Popular Articles
The 3 Best Afterburn Workouts... In the world of fitness and exercise, not every technique and method is created equal. People often commit to a workout routine without being aware that there are much more efficient ways. Unfortunately they either just don’t look hard enough, or the information is difficult to find. This is also the case when it comes to afterburn workouts. You should know that not every type of exercise is suited for afterburn effect training, and some outshine the others by...
How To Get The Afterburn Effect... When most people think of losing weight and toning up, they tend to think of doing endless cardio and going on frustratingly strict diets. Where diet is indeed an important factor, these people usually focus on quantity of exercise, rather than the quality. If I told you that you could spend half the amount of time on the treadmill yet lose weight even faster, what would you say? Good news is, it can be done! This is where the...
The 3 Best Afterburn Exercises... You probably know by now that the afterburn effect can noticeably increase the amount of calories you burn off, post-exercise. You also may know that this effect is achieved through high intensity, anaerobic exercise. But what are the exercises you should be doing? There is indeed a huge selection of exercises to choose from, but some are of course more effective than others. This article will go over the 3 best afterburn exercises that have been identified by many different health...
The Truth Behind The Top Dietary Supplements... There are various types of weight loss remedies and fat burners. Although the end result is the process of burning excessive body fat, they act through different mechanisms, and therefore several categories can be discussed in terms of how they work to support your weight loss efforts. Before engaging in gym workouts and taking weight loss supplements, it is important to make sure that you do not have a hormone-related problem. If you suspect that your excessive body fat...

Tweak Your Metabolism to Safely and Quickly Lose Your Weight...

You must have often heard people blaming their slow metabolism for their weight. Metabolism influences your body’s basic energy needs. But instead of blaming metabolism, your physical activities and your food and beverage intake is to be blamed for excess weight gain, since they are the ones that greatly influence your metabolism. Metabolism is the process by which your body breaks down the food you consume into energy. It involves complex biochemical process in which calories in food and beverage are combined with oxygen to enable release of energy your body needs to function optimally. Believe it or not, your body needs energy even while you are at rest. Your body needs energy to support vital body functions such as breathing, blood circulation, adjusting hormone levels and for proper growth and repairing cells. The amount of calories your body needs to carry out these basic functions are called basal metabolic rate. There are several factors that largely determine an individual’s basal metabolic rate. Three of the main factors are: Age Sex Body size and composition Based on the above three factors, the energy needs for your body remains fairly consistently. Your basal metabolic rate accounts for about 70 percent of the calories your body burns each day. Apart from basal metabolic rate, there are also other factors that play a key role in determining the amount of calories your body needs in a day, which are: Food processing (thermogenesis) Physical activities Food processing activities involve digestion, absorption, storing and transportation of food, which accounts for 100 to 800 of calories each day. Physical activities accounts for the rest of the calories your body burns each day. It is by far the most variable factor that determines how much calories your body burns each day. Now that we have a fair idea about the metabolism (which indeed is a natural process), it is futile to blame metabolism for excess weight gain. Instead there are many factors that are within your control which regulates metabolism. These factors should be blamed instead. These factors include your diet composition, physical activities, sleep, and stress besides many others. Typically you gain weight when you eat more calories than your body is able to burn. Therefore to effectively lose weight, you will need to create an energy deficit by taking diet composition that gives less energy to the body and by increasing physical activity (workouts) that burn calories. Diet composition Choose food that is rich in protein, carbohydrate and good fat source. This is extremely important to boost metabolism. Add herbs and spices in your food known...

Are Cheat Days Truly Beneficial?

The purpose of a diet isn’t to look like a ‘supermodel’, but to be at optimal health. That means mentally, emotionally and physically. If people stick to their diets and work out religiously, they will have the healthiest of bodies. Their minds and emotions, however, can be crunched just like their abs. The remedy for optimal mental and emotional health is to cheat. Some will ask if that defeats the purpose. It doesn’t if they eat only a small amount of chocolate, potato chips or ice cream. It doesn’t mean to consume two large pizzas and a 12-pack of beer. “All things in moderation” is a good maxim to follow, even when cheating on a diet. Here are physical, mental and emotional benefits of cheating on a diet. Physical Benefits of Cheating The thyroid monitors the hormones and metabolism. Following a diet causes fatigue and a slowing of the metabolism. Folks work harder to burn calories to little effect. Muscles also lose glycogen, an energy source stored in the muscles. Add this loss of energy to the slowing of the metabolism, and people will find themselves in need of a pick-me-up. Sliding a few M&Ms into their trail mix or having a Coke won’t hurt the diet long-term. It will, however, infuse carbs into the body. That will energize the body so it will metabolize faster. Notice the recommendation is for a few M&Ms or one 20 ounce Coke, not a whole bag of candy or a two litre bottle. You don’t want to shock the body, just tickle it a little. Mental Benefits of Cheating People know they need to be their healthiest. They know eating right, exercise, proper sleep habits and fresh air are integral to a healthy body. They’re okay with that, except when it becomes a drag. That’s the deadliest time in a diet. If a person reaches a plateau, they wonder if they’re dieting enough and exercising enough. If they don’t lose enough skin before losing pounds, they wonder if it’s all for nothing. These times are when people fall off the wagon. A little cheat during these times can keep you on the wagon. The infusion of sugars and carbs will kick-start the body back into losing weight. You can then get back to the down and dirty portion of your weight loss goals. As above, so below; when the mind is reassured, the body will reap the benefits. Emotional Benefits of Cheating Here folks see the phenomenon of triumphal dieting. They made it through the tough times. They didn’t have a cheat day...

What Diet & Exercise Plan Is Best For You?

There may come a time in your life when you make the decision to diet and exercise, but if you’re new to the diet and exercise scene, you may not know exactly where to start. There are different diet and exercise options you can choose from, so in order to get the best results, it’s a good idea to know exactly which diet and exercise plan is right for you. Try Baby Steps If you are very brand new to the diet and exercise scene, it may be a good idea for you to take baby steps. Instead of jumping head first into a diet, start gradually. You can either opt to cut your calorie intake down to a healthier level. This will allow you to cut your calories but still eat the foods you love. You could also opt to start cutting certain foods out gradually. For example, start by cutting pop out of your diet. Once you’ve done that successfully for two weeks, try to cut out another unhealthy food from your diet, such as potato chips. Continue to gradually cut out these bad foods and replace them with healthier options. Eventually, you will cut out all the bad foods and be on your way to a healthier diet. You should also take baby steps with exercise. If you are new to exercise, you should start slow. Start by walking around your neighborhood, and aim to walk a mile. Continue to walk this mile for a week or two to let your body get used to the constant exercise. After two weeks, up your walk to two miles. You should also gradually add some running to your exercise routine and even add some muscle building exercises. Look to resources like Couch to 5K to help you learn how to gradually increase your exercise. Jump Right In Sometimes the best way to get on a diet and exercise routine is to jump right in. Instead of gradually changing your diet or gradually starting to exercise, you need to just dive in headfirst. In these instances, you will want to do your research to learn about the best diet and exercise plan for you. There are plenty of fad diets out there that can help you generate results. You could cut out processed foods, try the Paleo diet, try Atkins, or even try Weight Watchers or Jenny Craig. If you don’t want to use a fad diet, you could always do your research and make smarter food decisions. Try to keep your food intake down to a specific number of calories and opt to eat...

10 Foods Thin Women Eat

Ever wonder how some women manage to keep their weight under control, and always look thin? Well, more than likely, a healthy diet plays a major role in their physique. There are many foods that aid in weight loss, and help maintain a healthy weight. Here is a list of the most common foods that these healthy women eat. Whole Grains Whole grains like steel cut oat, bulgur, and quinoa are a great source of dietary fibre which provides a sense of fullness and helps control hunger and overeating. Whole grains can also help lower high cholesterol and promote good heart health. Salmon Salmon is high in Omega-3 fatty acids that promote good heart health and provide satiety. Salmon is also high in protein which will help increase energy throughout the day. Low-Fat Dairy Dairy products like yoghurt, cheese, and milk are high in calcium. Studies have found that diets high in calcium have been linked to weight loss because calcium blocks the urge to overeat. Other studies have shown that weight is better maintained when consuming at least 1000 mg of calcium per day. Most dairy is also high in protein which will keep the body energized as well. When choosing dairy opt for part skim or low fat to avoid some of the saturated fat that is present in their full fat versions. Walnuts Yes, walnuts are high in fat, but it is of the heart healthy variety. Walnuts are a powerful snack that will provide a feeling of fullness between meals, and help curb unhealthy cravings. Not only do walnuts contain protein for energy, but they also contain co-enzyme Q10 which help increase mental alertness and cognitive function. Enjoy walnuts in salads, sauces, cereals, and yoghurt, or as a snack all on their own. Beans It doesn’t matter whether eating black, red, kidney, navy, or white, beans can lend a helping hand in weight loss and maintaining a healthy weight. Beans are high in dietary fibre, protein, and carbohydrates which will keep energy levels up and hunger under control. Green Leafy Vegetables Green leafy vegetables like kale, spinach, and arugula are not only loaded with vitamin C and A, and have healthy amounts of dietary fibre in each serving, but they are also low in calories. These veggies can be easily used to make salads or added to entries to bulk up meals. Bulky low calorie food provides more satisfied feeling which will deter overeating. Apples High in soluble fibre, apples are hearth healthy and filling. This portable snack is perfect to grab on the go....

Setting The Stage For A Successful Workout

2014 is here along with millions of people and their New Year’s resolutions for a happier, healthier lifestyle. In this day and age, there are countless exercise programs and dieting supplements advertised to perform unlikely miracles. Selecting the right workout and committing to a healthy daily routine is vital to any progress you hope to see. But how to even begin making that selection? A good place to start is with your goals, current health, and physical ability, all of which have a profound impact on how you select the best routine for you. Determining Your Personal Goals Before you even think about doing a single push up, the first step in choosing the proper workout is to define a goal. This is where you need to be completely honest with yourself and decide if you are trying to lose weight, bulk up, or maybe even just work on flexibility. It is also important to also be realistic in your expectations. While being motivated and competitive are great qualities, expecting to lose/gain 50 lbs. in one week can lead to injury and set you up for failure. Decide specifically what it is you want to accomplish and then select the appropriate workout routine to achieve this. If your goal is losing weight for example: high intensity, high repetition, and low weight workouts are ideal for burning fat. While gaining weight and lean muscle is just the opposite: high weight low repetition workouts. Recognizing Your Physical Abilities and Overall Health Before diving into the next Boot Camp or Cross Fit training, assess your health constraints and be sure to consider any past injuries that may hinder your abilities. Many of these high intensity, snap into shape type classes will make you sign a waiver or have a doctor’s permission before participating. Asthma, cardiovascular diseases, and past injuries are some examples of things to address before you consider a specific type of training. It is best to consult with your doctor or seek the help of a professional personal trainer if this is an area of concern. Tailoring Your Workout to Your Body Type Determining your body type will help to establish the types of exercises to perform and the number of repetitions for each. There are three main body types: Ectomorph Mesomorph Endomorph These three body types differentiate in size and weight and all require very different workout routines. Many individuals are a combination of two type, although one is usually more dominant. Knowing your body type and your body mass index (BMI) can help narrow down the types of...

The Truth Behind The Top Dietary Supplements

There are various types of weight loss remedies and fat burners. Although the end result is the process of burning excessive body fat, they act through different mechanisms, and therefore several categories can be discussed in terms of how they work to support your weight loss efforts. Before engaging in gym workouts and taking weight loss supplements, it is important to make sure that you do not have a hormone-related problem. If you suspect that your excessive body fat may be the result of a hormone imbalance, you should consult with an endocrinologist who will determine whether you are fit enough to continue your fitness endeavors through physical exercise. Stimulant-Free Weight Loss Supplements Are Highly Effective in Reducing the Amount of Stored Fat Conjugated linoleic acid (CLA) is a weight loss supplement and fat burner that contains various forms of the essential fatty acid called linoleic acid, which acts as a natural stimulant and facilitates the incorporation of free fatty acids into mitochondria, which are specialized cellular structures for energy processing. The result is an enhanced degradation of fat that ultimately leads to the depletion and consumption of fat deposits. L-Carnitine is a natural biological compound that serves as a transporter molecule that takes free fatty acids and incorporates them into mitochondria, where they are transformed into ATP. This weight loss supplement is frequently used in medical settings in cases where enhanced recovery after surgery or trauma is needed. L-Carnitine is also used as a supplement by people who suffer from obesity due to its metabolism stimulant properties, which means that it will accelerate the speed of biochemical processes in your body. Green Tea Extracts for Weight Loss and Mental Toning Effects Green tea is a tasty and healthy drink, but it also has special properties when it comes to burning fat and weight loss. Green tea extracts contain caffeine and theanine. Caffeine is a stimulant that increases the metabolic rate and, therefore, stimulates the depletion of fat deposits. Theanine is a different type of stimulant. Theanine stimulates the brain to increase the metabolism without inducing a state of agitation and restlessness, as it may happen with caffeine consumption and other stimulants. The combined effects of green tea extract consist in an enhanced burning of fat deposits and increased mental concentration. Green tea also contains various antioxidants, which are biological compounds that protect the tissues against the toxic effects of chemicals and metabolism by-products. Other stimulant fat burners, such as Cayenne, Grapefruit juice and Ginger extracts, also work by speeding up the chemical reactions in your body and accelerate...

7 Signs You’re Working Out Way Too Much

A lot of people think that logging more hours in the gym or working out more is the best way to build muscle, lose weight, and get in shape. More is better may be a good plan for your bank account, but it’s not the right approach to exercise. Exercise is essential to lose weight and build a better body, but over exercising can hinder your ability to make the gains you’re working so hard to achieve: Here are seven signs you’re working out way too much: 1. Incrementally Reduced Performance If you’re killing it on the bench press every workout, you’re over training those muscle groups that help you perform this classic lift. At some point, you’ll reach a plateau and may likely fail at maintaining your one-rep max for the exercise. If you notice your performance slipping in the weight room, or you’re not able to run as far or fast as you used to, you may be over training. Take a break, scale back your workouts, and then get back on track. 2. Increasingly Slow Recovery Time You might chalk it up to getting older, but if your recovery time after a workout seems to be getting longer, you’re probably working out too much or too intensely. If your muscles are sore for days after a workout, you’re lifting too heavy, too frequently, or both. Muscle soreness should be gone within a day or two after a workout. If you prefer daily workouts in the weight room or body weight exercises, make sure you’re not training the same muscle groups every day. A proper workout for resistance training doesn’t train the same muscle groups every day. Instead go for a split routine workout where you alternate the days you train the same muscles, or switch to a three-day-a-week routine where you exercise all the major muscle groups every day. 3. Chronic Fatigue You may be working out way too much if you begin to notice that you’re feeling fatigued all the time. You need to build in recovery time after every workout. Neglecting this can limit your body’s ability to repair muscles and leave you feeling sluggish. If you’ve been logging hardcore workouts, try going to a three or four-day plan instead of daily, and see if you get your energy back. 4. Unhealthy Lack of Appetite Working out demands a lot of calories to replace energy stores used to engage your muscles. If you’re working out consistently, you’ll generally have a healthy appetite. But if you’re over exercising, your body may respond by slowing metabolism as...

Using Afterburn Effect Exercises For Abs

Some people consider getting abs the most important thing out of all their fitness goals. This seems to be especially true for guys, most likely to impress the ladies. Building strong, visible abs is not just for showing off though. It has been proven that strong ab muscles can help reduce back pain, and also act as a barrier to hold your stomach in. This of course gives the flat stomach effect. When it comes to actually getting visible abs, there are a few things you need to consider. Fat Loss Comes First Before I get into the advantages of afterburn effect exercises for abs, you need to identify which of the following applies to you: Do you have a lot of belly fat? If you have stomach fat in the way of your abs, your main focus should be to lose weight with intense cardio and weight training. It’s recommended that you don’t spend too much of your time on ab exercises until you have reduced your belly fat. Try to do about 3-5 days a week of ab workouts, spending 5 or so minutes on them each day. Is your stomach relatively fat free? If your stomach is relatively free of belly fat but you don’t have visible abs, your focus should then be to work harder on strengthening and building your ab muscles. You still don’t need to go crazy on them though. Work on them 4-5 days a week, spending 10 minutes on the workouts this time, and do more over time. The main point being made here is that if you have belly fat covering your abs, you should be putting most of your efforts into losing weight before building your abs. No matter how strong or defined your abs are, they will not be visible if covered in layers of fat! Afterburn Effect Exercises Can Help First of all, you should be using afterburn training in general for all your workouts if your goal is to burn off fat. Even though most afterburn exercises don’t directly target abs, they will still speed up your overall metabolism so that you actually lose weight faster, and for longer. You should perform a mixture of cardio exercises and weight lifting, which you can find exercises for here. When it comes to actually focusing on your abdominal muscles to build them up, it has been shown that good old interval training is most effective. I found a great workout video on youtube that incorporates some amazing afterburn exercises for abs, and even lets you follow along. Check it out: This ab...