Do This After Every Workout to (BURN 2X THE FAT)
Lose more weight with ‘afterburn’
Train correctly and your metabolism works harder for days afterwards. Its called excess post-exercise oxygen consumption or afterburn.
When your body is pushed during exercise, it can take up to three days for your metabolism to return to normal, says Victor Zammit, professor of metabolic biochemistry at Warwick University. Just 20 minutes of high-intensity exercise is enough to increase calorie burn by up to 10%. So if a 13st man burns 2160kcal a day just by living (his basal metabolic rate), thats 216kcal of afterburn, giving 4lbs of weight loss every month. Or a night out when your calories are paid off in advance.
Here are four ways to make it work for you
Day 1: cycling
If your typical ride is a 50-min lunchtime session, halve it to 25 mins, and repeat it after work. A study in theEuropean Journal of Applied Physiologyrevealed that this doubled the afterburn effect. Your body has to work twice as hard after intense exercise to replenish its oxygen stores, says Tom Crisp, consultant sports physician at the Barbican BUPA Centre, London. Where practical, the study found you should leave six hours between bouts in order to burn an extra 372 calories over 24 hours.
AfterburnTwo and a half pints of real ale
Day 2: resistance
Supersets, when you go from one weights exercise straight into the next, is the way to start your afterburners. That means no rest, sorry. A study at New Yorks Syracuse University found that, over 48 hours, supersets increased afterburn by an extra 450kcals compared with regular training. Use opposite muscle groups so that one rests while the other works. Twin a bench press with bent-over rows, bicep curls with lying tricep extensions or leg extensions with leg curls.
AfterburnThat covert slice of cake eaten at 3pm on a colleagues birthday
Day 3: running
Order a pre-emptive strike on tonight’s takeaway by swapping 30 mins of steady-state running at medium intensity with 20 x 1 min intervals. These should be of such high intensity that you can feel the flames licking at your insides. Rest for 2 mins between sprints. This doubles the subsequent calorie burn compared to a half-hour run at 70% effort, according to research published in theEuropean Journal of Applied Physiology. You’ll burn a total of 900 calories over 24 hours.
AfterburnOne American at Pizza Express. Hell, have a dessert too
Day 4: combo
Cash in on one final calorie freebie by adding 10 mins of cardio before your next weights session. A study from Brigham Young University revealed that men who hit the treadmill before their resistance training increased their level of afterburn compared to men who did it the other way round, or did one without the other. The prize: an extra 550 calories per session detonated.
Video: burn fat with the AFTERBURN EFFECT (here's how)
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