This is the classic example of why people give up on exercise.
Inevitably they spend 60+ mins on the treadmill, bored to death, then don’t see any major changes to their physiques after 6 weeks (if they even make it that long). They get so frustrated with the level of time and “work” put in compared to the results, that they give up and head to the nearest KFC.
Another gym failure. They’ve just become another statistic. Unfortunately no one told them that the most effective way to burn fat and get lean IS NOT long, slow (boring) cardio.
Long, slow (boring) cardio DOES NOT effectively ignite the afterburn effect. Yes you may burn more calories DURING the workout but you’re not burning as many TOTAL calories when you add in the calorie burning potential of the afterburn effect (up to 48 hours later).
Maximizing the Afterburn Effect is all about intensity. Doing brief, intense bursts of strength, speed, and power related work will burn even more fat! The more intense the workout, the greater the afterburn effect.
These Types of Exercises WILL Maximize The Afterburn Effect
The majority of the exercises that maximize the Afterburn Effect are compound movements that engage multiple muscle groups. These moves include: Squats, Presses, Lunges, Deadlifts, Pulls, Sprints, Box Jumps, Boxing Drills (Heavy Bag, Speed Bag), Intense Jump Rope Work, etc.
The more muscles you incorporate, the more work you’re doing, thus, the more calories you’re burning. Also be sure to challenge your body with heavier weight (yes I’m looking at you ladies). Always remember, building muscle is the key to staying young and lean.
Here’s an example of an Afterburn Effect style workout that is designed to help you burn MORE calories up to 48 hours after your session, even while you sleep:
Sources:
- https://www.unm.edu/~lkravitz/Article%20folder/epocarticle.html
- https://www.unm.edu/~lkravitz/Article%20folder/epoc.html
About The Author
Brad Gouthro
Brad hosts the weekly YouTube network show, Live Lean TV, and is the creator of several workout and nutrition programs. His show reaches thousands of followers every week, teaching his philosophies on how to live lean 365 days/year. Brad was also named one of Shape Magazine’s “Top 50 Hottest Trainers in America.” Not bad, for a Canadian!