YOUR #1 ONLINE RESOURCE FOR AFTERBURN EFFECT TRAINING
nav-left cat-right

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...

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...