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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.

How To Maximize Afterburn EffectHigh 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 HIIT methodology to your cardio workouts. Sure, steady jogging for an hour or two will burn off a decent amount of fat, but once you stop and rest your metabolism quickly goes back to normal, meaning the rate at which you burn off fat is normalised. High intensity cardio will force your metabolism to work at an accelerated rate even after you finish your workout!

The article; How To Get The Afterburn Effect goes into more detail about this.

Weight Training

The thing that some people are completely unaware of is that building muscle will actually increase how much fat you burn off. Weight training alone will do some of the work, but if you do weight training on top of your cardio, you can dramatically increase how many calories you burn off from your cardio workouts. The simplified science behind this is that if you increase your muscle mass, your metabolism has to work harder in order to supply your extra muscle tissue with the nutrients/chemicals they need. Think about it; if your metabolism is having to work harder, you also burn fat quicker!

Taking all of this into consideration, it only makes sense that you should perform a mixture of weights and cardio in your workout routine. However, as any fitness expert will tell you; exercise alone won’t be enough if your diet is terrible. I know it sucks, but you really do have to watch your diet, at least to some extent.

For afterburn diet tips, read: Afterburn Effect Diet

Don’t Jump Into It!

I would like to end this article on a very important note. Do not jump straight into afterburn training without preparation, it will kill you! Well not literally, but it could really cause injury if you don’t prepare your body, and this will likely put you off exercise entirely.

This does depend on your current fitness level of course. If you are already working out a lot or doing a lot of sport, you can ease yourself into it more quickly. Though if you are just starting out you should do a month of regular exercise beforehand, slowly increasing the intensity of your workouts.

Now that you know how to maximize afterburn effect, you are well on your way to more effective weight loss. I hope these tips have helped and I wish you all good luck in your fitness journey!

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6 Responses to “How To Maximize Afterburn Effect”

  1. stacy says:

    Good information. More results in less time, cant beat that.
    stacy recently posted…Will I Lose Weight On The Paleo Diet?My Profile

  2. James says:

    Though in general, I find your site very decent and informative, I have my doubts about some assertions/recommendations, and I can’t believe I am the only one who notices this.
    An example :

    “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).”

    I am sorry, I would like to know how many people are able to do this as described… This is only for ELITE athletes.

    Having practiced athletics since my childhood, I know what I am talking about…; let me explain :

    “sprinting flat out for 1 minute” : if you are more or less in decent shape, you would cover a distance of AT LEAST 300 or 400 meter, and these kinds of speed you cannot call “sprinting” ( Ex. my approximate times on 300M were around 36 seconds…; and I was by no means exceptional ). Now let’s assume it’s only 300M ( not much of a sprint in my opinion… ). I would like to see somebody of that level repeat this several times with only “a jog for 30 seconds – 1 minute” relative rest in between. “10 – 30 minutes” means you do this AT LEAST for 6 TIMES in a row. Sorry : NOT POSSIBLE for the average person. UNLESS you take the term “sprinting” with a BIG grain of salt, say running at even less than 5M/S ( =18 KM/H, which corresponds with 1 Minute at 300 M ). But if we call this sprinting, than this means that marathon runners are SPRINTING FOR ABOUT 2 HOURS…

    Don’t get me wrong, I am not critiqing the basic idea, which is excellent ;I would only propose to use a bit more accurate terminology ( Or LENGHTENING the rest period between “sprints” would be more realistic in my opinion ).

    Agree ?

    • Karl Peach Karl Peach says:

      Thanks for the constructive criticism James, and I totally agree. I’m incredibly busy right now but I will edit this page soon to reflect the information.

      The sprinting method that I mentioned was meant to be an example but in hindsight, I chose a very poor one. I would actually recommend something more along the lines of a tabata workout.

      Thanks again, and I’m happy you find the rest of the site useful!

  3. Kirin says:

    Hi! Was just wondering if all hiit workouts promoted the afterburn effect?
    Also, for how long? Does the duration of the afterburn depend on how hard the body was worked during a hiit workout?

    • Karl Peach Karl Peach says:

      Hey there Kirin. Yes, all HIIT type workouts will produce an afterburn effect. The duration does depend on the intensity/length of the workout. However there are also many other factors such as your current weight, fat/muscle ratio, your body’s natural metabolism, diet etc. So judging how long the afterburn effect will last is fairly hard to get right, but in studies it was shown to last between 24 – 48 hours.

  4. Even says:

    How can I get 6 pack abs? I need to know how to lose belly fat! please help, thanks!

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