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Afterburn Effect Diet This is the part of getting fit/losing weight that is the hardest part for a lot of people, and I’m completely with you on that. I personally like to drink, just as any self-respecting Brit does, and there is no chance I’m cutting that out of my diet. No thank you sir! Fortunately for me, I have no problem with eating healthy so the alcohol isn’t that big of a deal. Of course it is ideal to cut alcohol out...
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...
What is The Afterburn Effect?... Are you tired of spending countless hours working your butt off to lose weight? It’s very discouraging to spend all that time and effort, only to see minor results. I know this feeling only too well, as I used to spend hours on the treadmill and in the pool, but my belly wouldn’t budge. Luckily I discovered the ‘afterburn effect’, and how by making some very simple changes to my workout routine I could increase the effectiveness of my...
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...

What is Tabata Training?

There are various training methods which are great for triggering the afterburn effect. You may already know that the best possible form of training for afterburn is high intensity interval training. High intensity interval training (HIIT) can be carried out in many different ways, and is very adaptable. But there is a specific type of HIIT that is truly amazing for those of us wanting to trigger a huge afterburn. This type of HIIT is called ‘tabata training’ and believe me, it is extremely intense! So what is tabata training? Tabata training is quite simply a workout method that consists of 4 minutes of high intensity interval training. The clear advantage of this workout method is that not only will it give you one heck of an afterburn, but it also won’t consume much time out of your day. Also, because this workout is only 4 minutes long, you can easily incorporate it into your existing workout routine, perhaps doing a tabata workout after your weight lifting session. The Tabata Workout Method A tabata workout is almost identical to any old high intensity interval training workout, except it follows a very specific interval pattern and timings. The basic layout of a tabata workout is this: 4 minute duration for the entire workout (Includes both exercise and rest intervals) Start with 20 seconds of highly intense exercise Followed by a 10 second rest interval Repeated for 8 cycles The thing I personally like about this workout is how flexible it is. You are free to include any exercise you like (high intensity of course!), and you can mix it up. My own preference is to perform 4 different types of exercise in 2 cycles. I will give you an example of my favourite tabata workout below and list every single step, just to avoid any confusion: 5-10 seconds preparation time (using an interval timer) 20 seconds of high knees 10 seconds rest 20 seconds of jump squats 10 seconds rest 20 seconds of mountain climbers 10 seconds rest 20 seconds of burpees 10 seconds rest Repeat once over (excluding the preparation step of course) This workout in particular is amazing for triggering the afterburn effect, due to it consisting entirely of exercises that require jumping or leg movement. If you have read my previous articles, you will know that performing jumping/leg exercises is one of the best ways for creating an afterburn. Using An Interval Timer Now if you were reading carefully before, you will have noticed that I mentioned using an interval timer in my tabata workout. Using an interval timer will...

Afterburn Effect Diet

This is the part of getting fit/losing weight that is the hardest part for a lot of people, and I’m completely with you on that. I personally like to drink, just as any self-respecting Brit does, and there is no chance I’m cutting that out of my diet. No thank you sir! Fortunately for me, I have no problem with eating healthy so the alcohol isn’t that big of a deal. Of course it is ideal to cut alcohol out of your diet as it contains a serious amount of calories. It is also highly recommended that you don’t eat a lot of fast foods. This means no maccy D’s, no fried chicken and no other food that actually tastes good. But.. that would make life suck right? I propose that you go ahead and eat and drink whatever you want (within reason), but do so in moderation. “If the negatives outweigh the positives, it’s time to stop!” What You SHOULD Eat In An Afterburn Effect Diet! You don’t need to follow any strict eating plans necessarily, but for an afterburn effect diet there is a simple rule to follow: Eat carbohydrate foods 2+ hours before cardio workouts and weight training. Eat protein foods after your workout, especially when weight training to build muscle. Carbohydrates are important for exercise because they make glucose, which is the fuel for your body and you would have no energy without it. Carbs are best found in: Fruits and vegetables Bread Grain based cereals and other grains Milk and dairy products You can also find carbs in foods with added sugars such as cakes, sweets and soda’s. However the nutritional value is a lot worse in these foods. Protein is what your body needs to repair and keep cells healthy. When exercising (weight training in particular), your need for protein rises because your body needs to also repair the muscle tissue. Proteins are best found in: Red meat Poultry Fish Milk and Cheese Eggs You can also get protein from rice, dry beans and sweetcorn, but these foods contain much less protein than the ones listed. Following this simple diet will ensure that your body has all the energy it needs for your high intensity workouts. It will also make sure that your body has enough protein to feed your muscles after your workouts. Diet is not always easy to follow though and I appreciate that. You won’t always have time to cook a meal. Your friends might tempt you into some fast food. And who doesn’t like to drink?! Just follow these rules the best you can, and try to avoid overindulging. That way you can still lose weight but enjoy...

How To Maximize Afterburn Effect

Afterburn effect training is an increasingly popular weight loss method, and for good reason. IT WORKS! However unless you are a fitness expert, it can be somewhat difficult figuring out how to maximize afterburn effect. Simply figuring out which exercises are best is troublesome for some people, causing them give up before they even start. If this is the case for you, I recommend you read: The 3 Best Afterburn Workouts. In this article I will share with you some tips and tricks on how to increase your afterburn to its maximum potential. If you apply all of these to your afterburn training, you will be enabling yourself to lose weight even faster! High Intensity Interval Training The first thing you need to know about the afterburn effect, is that it is best triggered from what is known as High Intensity Interval Training. If you’re a regular with this website, you’re probably sick of hearing about this as I mention it a lot. This is because it is a fundamental and vital part of the entire process, although I will try to sum it up briefly. High Intensity Interval Training (HIIT) is a workout method in which you perform an exercise in intervals of maximum intensity (pushing yourself to your limit), followed by an active rest period. The active rest period would involve far less strenuous exercise, for either the same amount of time or half the time of the high intensity period. A good example of a high intensity workout would be sprinting flat out for 1 minute, then slowing to a jog for 30 seconds – 1 minute, then repeating this for the desired amount of time. (10 – 30 minutes is usual). HIIT is the key to maximize the afterburn effect, and is the main type of exercise that you should focus on in all your workouts. So what type of workouts should you be doing I hear you cry? Well honestly there is nothing really special. All you need to do is weight training and cardio, but they must be performed with the HIIT method in mind. Weight Training and Cardio Workouts It is important that you do a mixture of weight training, as well as cardio workouts. This is fairly common knowledge and most people know this already, however it is crucial that you know that you should do both forms of exercise in order to increase your calorie burn rate. Cardio Workouts Most people are aware that cardio exercise is a key part of weight loss, and this is absolutely true. Just be aware that you should ensure you apply the...

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 a considerable amount. So before you put yourself through such intense workouts that trigger the afterburn effect, you should make yourself aware of these 3 best afterburn workouts: 1. Workouts That Use Leg Muscles I know that a lot of people hate working on their leg muscles, and I won’t argue, leg days SUCK! But in the end we know we have to do them, mainly to avoid having spindly little legs with a large upper body. It looks ridiculous. The fact is that exercises that work your leg muscles are absolutely killer for triggering the afterburn effect, and consequently for weight loss. This is due to the fact that your legs contain the biggest muscles in the body. Working on bigger muscles will give your body more work to do (repairing muscle tissue etc), and if your body has more work to do, you guessed it, you burn off more calories. There are tonnes of exercises that involve the legs so you can take your pick. Some of the better ones are squats, lunges, jump rope and sprinting. I suggest that you exercise all of the leg muscles in one session, as this will maximize the afterburn effect. 2. Compound Workouts (Multiple Muscle Group Exercises) To quickly summarise for those that don’t know, compound workouts are any exercise that work more than one muscle group. Evidently, the more muscles that are worked on in one exercise, the better. Compound workouts are more intense due to the extra strain they put your body under. I shouldn’t need to tell you by now that high intensity workouts are the key for afterburn. You will find compound workouts in both muscle building and cardio exercises, and there are lots of them too. Two popular muscle building compound exercises are push-ups and chin-ups. There’s a reason why complete beginners find these two difficult, and that’s because they are super intense. Try it for yourself! Go do 50 push ups and tell me that doesn’t burn! If you are working out from home, you should check out my previous article on Afterburn Exercises At Home. 3....

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 and fitness experts. The exercises listed here are not going to magically make you lose weight on their own however. Whilst these exercises are best suited for afterburn training, YOU will have to put the effort in to truly make them effective. Remember; high intensity interval training is key! Let’s get on with it shall we? Introducing the first of our top afterburn exercises.. 1. Jump Rope This may be a surprise to some of you, but jump rope is one of the best forms of exercise for weight loss. That’s right, this isn’t just an activity for the school playground. Nearly all boxers use the jump rope as part of their exercise routine. Rocky montage anyone? Even the awesome Arnold Schwarzenegger agrees. My main gripe with the jump rope is that it can be quite difficult to perform, particularly if you are as uncoordinated as me. For this reason I don’t personally do jump rope exercise, but if you can get the hang of it I highly recommend it. Jump Rope Tips: Jump away in intervals of 1-2 minutes. You can increase this time as your fitness level increases. Exercise/rest intervals should be in a 1:2 ratio for beginners (1 minute of exercise = 2 minute rest). Then move onto a 1:1 ratio (1 min exercise = 1 min rest) and 2:1 ratio (2 min exercise = 1 min rest) as you get fitter. Perform 6 – 15 sets. This depends on your fitness level. You may even want to do more/less than the recommended amount, which is not a problem! High intensity is key, so jump quickly! Jump rope is so darn good because of it’s sheer intensity. It puts almost every inch of your body to work, strengthening leg muscles and raising your heart rate. It is said that 10 minutes of jump rope is the equivalent of running a mile in 8 minutes! Our next contender for the afterburn exercise hotspot is.. 2. Burpees Burpee is no doubt a funny name for an exercise, and it’s hilarious to watch someone do them. You will quickly lose your sense of humour when you actually try these...

Afterburn Exercises At Home

It isn’t always possible to go to the gym everyday for your workout, especially if you have a busy schedule, and for most people it would be very impractical. This is why a lot of people decide to workout from home. The good news is that you don’t need to spend your cash on expensive gym equipment to do this. To do afterburn exercises at home, all you will need is a good set of dumbbells or barbells (either is fine), and optionally a cheap workout bench. Personally, I much prefer to do my workouts at home as it gives me more freedom, and I can fit it into my schedule. A Quick Recap Remember that to take full advantage of the afterburn effect to lose weight faster, you want to perform your workouts at high intensity with short rest periods as this kicks your metabolism up and beyond the norm. This can be applied to both weight training and cardio workouts, and combining the two into your routine will greatly boost the afterburn effect. WEIGHT LIFTING AFTERBURN EXERCISES AT HOME High intensity weight lifting is very important as it will provide an overall boost to your metabolism during rest periods. When combined with intense cardio, you can dramatically increase your afterburn. The key to weight lifting is to use heavy weights, by which I mean 80-90% of your maximum for one rep. The amount of reps you should will be between 6-12. Just remember that the last couple of reps should be a struggle and push you to muscle failure, if they are not, increase the weight. If you are unable to increase the weight, just do more reps until you hit muscle failure. Compound Exercises Compound exercises work on more than one muscle group and require the movement of more than one joint. This type of exercise causes your body to work harder and is great for building big muscles and a high post-exercise calorie burn. Below you will find compound exercises for the entire body: CHEST EXERCISES: Bench Press My personal favourite and a great compound exercise. The bench press will mainly work the chest muscles, but will also work the shoulders and triceps. You can do a bench press with either a set of dumbbells or a barbell, and preferably a bench. However, if you don’t have access to a bench at home you can do it on the floor. If you have an adjustable bench you can mix it up by setting it to decline/recline. Push Up Nothing beats a good old push up. The only thing...

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 afterburn effect comes into play. (To put it simply, this is when your body continues to burn off calories at a higher rate after an exercise is finished) If you know how to get the afterburn effect correctly, you can get your body to burn off huge amounts of calories long AFTER you have finished your workout. This effect can last anywhere from 15 minutes, to a full 48 hours. If you you are new to this exercise technique, please read What is the Afterburn Effect? first. Exercise Without Oxygen – The Anaerobic Way   You should know that nearly all types of exercise will generate some form of afterburn effect, even if it lasts only a few minutes. However, in order to get the most out of this post-exercise calorie burn effect, a certain kind of exercise is required. This type of exercise is known as high intensity interval training (HIIT), which is basically very intense exercise carried out in sets of short bursts, with small rest intervals. This high intensity interval exercise is generally anaerobic exercise (exercise without air) if done properly. Boxers and sprinters in particular train heavily in this kind of exercise, as they need to pump out a huge amount of movement in a very small amount of time, and without breathing. Have you ever seen a boxer or sprinter with a belly? I can’t say that I have.. Whenever you perform anaerobic exercise, your body builds up what is known as an ‘oxygen debt‘.  This basically means that your body needs to make up for the oxygen it didn’t get during the exercise. Think of any time you have sprinted your hardest and been forced to catch your breath afterwards.  Your body does this to: Balance out hormone levels back to normal Replenish your energy Oxidise the lactic acid in your bloodstream, which builds up during the exercise Overall, your body is taking in more oxygen than usual so that it can go back to it’s normal resting state. While you are repaying this ‘oxygen debt’ , your body is working in overdrive, which effectively increases your rate of calorie...

What is The Afterburn Effect?

Are you tired of spending countless hours working your butt off to lose weight? It’s very discouraging to spend all that time and effort, only to see minor results. I know this feeling only too well, as I used to spend hours on the treadmill and in the pool, but my belly wouldn’t budge. Luckily I discovered the ‘afterburn effect’, and how by making some very simple changes to my workout routine I could increase the effectiveness of my workouts by 10%. So What is The Afterburn Effect? Before I get into it, you should first be aware that this technique is not a magic weight loss button. You will have to work hard and push yourself to get your body ready, especially if you’re new to this form of exercise. So let’s begin.  Also known as ‘excess post-exercise oxygen consumption’ (EPOC), the afterburn effect occurs when you experience a distinguishable increase in oxygen intake, usually as a response to intense physical exertion. Whenever you perform exercise that triggers EPOC, your body essentially builds up an ‘oxygen debt’ that you must pay back in order to go back to a state of rest. To use an example; think of what happens when you get out of breath after sprinting. At the end of the sprint you usually end up bent foward, hands on legs, trying to catch your breath. This is EPOC in action. During this time, your body is still burning off calories because it thinks you are still running. When your body is going through this effect, your metabolic rate (calorie burn rate) is forced to work harder than usual. It is this increase in metabolism that makes the afterburn effect so effective for weight loss. Any form of physical exertion will generate an afterburn of some kind, however not all forms of exercise make full use of it. In order to make the most out of the afterburn effect and to burn off even more calories whilst resting, you should focus on high intensity interval training. High Intensity Interval Training When it comes to burning off calories, most people believe that they must do long periods of steady cardio exercise (jogging for example). Say you jog for 30 minutes. You would be burning off fat for as long as you are jogging, but almost as soon as you stop, your body goes back to normal and so too does your metabolism. This is what’s known as a low intensity workout. High intensity interval training (HIIT) is exercise that is performed at very high intensity in a short amount of time,...