Health & Fit How to Use the Afterburn Effect to Torch Calories
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This is, a chance to learn how to work smarter in just a few moments so you can get right to your workout.
Few training principles evoke as much awe and mystery as the “afterburn effect” — that magical post-workout period where the body continues to burn calories at a higher rate thanks to all of the hard work you did.
Many trainers point to the phenomenon as the key to losing weight. Many exercisers chase it like their lives — or at least six-packs — depend on it. And many researchers couldn’t be more… lukewarm about it. Indeed, a growing body of evidence suggests that the afterburn effect might not be as effective as once thought for burning fat.
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The scientific term for the afterburn effect is “excess post-exercise oxygen consumption” (or simply EPOC), because it’s characterized by an increase in oxygen uptake following intense activity. That oxygen is used to replenish your body’s fuel stores, balance hormones, restore blood oxygen levels, repair muscle and connective tissue, and otherwise help your body recover and adapt to training.
All of that recovery requires energy, and the harder you exercise, the greater your EPOC will be, and the more total calories you’ll burn. That’s why high-intensity interval training (HIIT) and strength training tend toas moderate-intensity cardio (steady-state running, cycling, etc.) — they result in greater EPOC. Unfortunately, the that EPOC accounts for just a handful of extra calories burned instead of the hundreds previously theorized.
You Shouldn't Eat Just Anything After a Workout If You Want to Lose Weight - 2 Experts Explain
There's a misconception that you can eat pretty much anything after a workout and it won't affect you in terms of weight loss. That's not quite true, but you can see where it comes from: It actually is recommended you eat some carbs and protein after a workout to replenish your energy stores and encourage muscle growth, and you do have a specific window where that fuel will be most helpful. You should eat after a workout regardless of your fitness goals, but it's not because of this anything-goes, calories-don't-count-because-I-worked-out idea of an "afterburn" effect.
But here’s the thing: Even if those calories don’t amount to much for an individual session, they can result in significant weight loss if you play the long game. In other words, that work adds up, so it makes sense to optimize your EPOC no matter what type of training or workout you’re doing.
Your move: If you want to shed pounds a bit faster, focus on increasing the intensity of your workouts. If you strength train, that might mean adding more supersets,, , or even circuits to your training plan; reducing the amount of rest you take between sets and exercises; and focusing more on compound (multi-joint) exercises than isolation (single-joint) moves.
If you typically do steady-state cardio, consider adding HIIT workouts a couple of times a week instead, or as a supplement to your training plan. In short, make sure you “feel the burn” during your workouts to maximize your afterburn once they end.
Slideshow: These are the best exercises to burn belly fat as fast as possible (Courtesy: Prevention)
30 minutes of zumba to do in his living room to burn 300 calories1/1 SLIDES © Getty Images 30 minutes of zumba to do in his living room to burn 300 calories Video: 30 minutes of zumba to eliminate 300 calories
With the arrival of the, body pump or cycling, the zumba has gradually gone out of fashion. However, this sporting activity is ideal when you want to build and slim down, while having fun. Mixing fitness movements and Latin dances (salsa, chachacha, flamenco or merengue), zumba is a discipline that suits both the general public and dancers who want to have fun.
Playful and motivating, Zumba can burn between 500 and 700 calories per hour, so you can get rid of excess fat and deepen your whole body. Legs, abs, arms ... nothing escapes this dance, which also allows to work its rhythm and coordination. What's more, by alternating fast intense movements and short recovery phases, the zumba is similar to the, a workout that burns calories several hours after our workout . This is called the "afterburn effect".
Finally, as in all good physical activity that respects itself, Zumba can evacuate stress and tensions, and even build social ties. The reasons to be tempted are therefore extremely numerous.30 minutes of zumba to do good
You want to test zumba without paying a trial? Good news, the American site PopSugar has posted a video course of 30 minutes accessible to beginners. Take out your sneakers,colored bra, you're off to burn 300 calories!
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burn fat with the AFTERBURN EFFECT (here's how)
The Afterburn Effect....EXPOSED: http://sixpackshortcuts.com/rd21 In this video, I talk about the Afterburn Effect. This is a key concept in our program that we talk ...