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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,...