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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, followed by a brief rest period then repeated numerous times. There is still no real consensus on the best exercise/rest ratio, but either a 1:1 or 2:1 split is recommended. A good example of this would be:

  1. Sprinting for 30 seconds as fast as possible.
  2. Resting for 30 seconds for a 1:1 split, or 15 seconds for a 2:1 split.
  3. Repeating for 10 – 20 minutes.

Sprinting is just one form of HIIT (and an incredible boring one if you ask me) so you are free to mix it up. You can turn most forms of cardio into a high intensity workout. Boxing is my personal favourite but there is also swimming, jump rope and rowing to name a few.

How Long Does The Afterburn Effect Last?

Depending on the intensity of your workout and the type of exercise, the afterburn can last anywhere from 15 minutes, to a full 48 hours. Meaning you can literally lose weight in your sleep.

By asking “What is the afterburn effect?” you have already set yourself down the path to more effective exercise. Just remember that if you’re knew to this, start off easy and build yourself up. You can find more information, including workouts and routines on this site. Good luck!

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6 Responses to “What is The Afterburn Effect?”

  1. Mariah says:

    thanks for the tip 🙂

  2. Rhey Anne says:

    Nice I love this.

  3. Chris says:

    Hey i am 14 and weigh 240 pounds would you recommend me trying the after burn effect

  4. Bryan Valerio says:

    I feel like I have found gold. They say the most valuable asset man posses if information, and this just confirmed it. Thank you Mr. Peach. I will be adding your fan page on Social meisa please add me to your newsletter.

  5. SFG says:

    Interesting, but so much high intensity work could easily lead to over training.
    SFG recently posted…Weight 21 Sep 2015 = 268 lbsMy Profile

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