How to Harness the “Afterburn Effect” For Lean Abs and Toned Muscles
From the Laptop of: Mitch Wright
Re: Harness The Afterburn Effect
Real quick—What you do think is keeping you from being in the best shape of your life today?
Honestly, for me, I’ve always struggled with sticking to my workouts. It’s usually my fault, and I’ll own up to that. Some day’s I’m just better at prioritizing my schedule.
I have a small family, and I work a full-time job. The two combined are enough to let me run with an excuse like: “I just didn’t have enough time.”
But I don’t let that keep me from getting the body I want.
Even if I do “miss” a training session it doesn’t mean the end of my results. In fact, there’s a simple technique that I use to help me in my quest for a stronger and sexier physique.
And, below I want to show you how to harness the Afterburn Effect.
But first I want to go over what exactly it is…
By now I’m sure the term isn’t new to you. It’s actually kind of everywhere. Just try reading any major fitness magazine and not find at least one article discussing it as a “must know” workout trick.
At it’s core, it’s a simple strategy used to increase your metabolic rate after your workouts. So even though you’ve finished your session you can still expect to burn calories. Intense cardio sessions and weight training are the main techniques used to help you stay committed to your long term goals while being satisfied with your short-term results.
EPOC or Excess Post-Exercise Oxygen Consumption
You’ll get the best results for that afterburn effect from high intensity workouts, whether you choose to rely on cardio-based intervals at the end of your sessions, or on non-lifting days.
If you were to include heavier loads when weight training with short set counts, you will definitely see an improvement with your calorie expenditure from a minimum 30 minutes to as long as 48 hours.
Again, this is all dependent on how you are training.
You can’t get the same type of fat burning results with low intensity training.
There just wouldn’t be enough EPOC generated to show for these results. You’ll need to exercise full blast to generate enough EPOC.
But you should always make sure you are allowing your body enough rest and recovery time to realize this technique for fat loss. Also, you should mix up your routines between high-intensity and low-intensity to keep from over training.
Here’s a Quick Video Explaining The Afterburn Effect
How To Train to Reap These Benefits
With typical resting energy expenditure will increase dramatically. Full body routines will typically respond with around 100 calories to each day after your session. You’ll need to hit the muscles with a sufficient amount of weight, and aim for sets of one to three. One study even showed significant results with only two sets performed until failure.
Points to Remember:
- The intensity you use during the sessions will determine how much energy is expended after your workouts.
- Higher load-volume routines will mainly count towards the caloric energy immediately used during your workouts.
Check out this Video That Details the Metabolic Rate
High-Intensity Interval Training for Better EPOC Response
If you’re looking for a major weapon to use against body fat HIIT is it.
The reason why you can see better results with this type of program is because you engage your VO2 max levels at a much more rapid pace than if you stuck with running steady-state laps on a treadmill.
You can see greater results with the afterburn effect if you choose several 1-minute intervals over continuous aerobic exercise.