How To Burn Fat In Your Sleep

The Afterburn Effect

You may be surprised – and happy – to learn that climbing on every bit of cardio equipment you can find isn’t the only way you can successfully burn fat and lose weight.

You may also be happy to learn that by using these different types of exercises, you will not only be burning calories during your workout, but you will also burn calories for days afterwards due to your metabolism being raised as a result of these exercises.

The technical term is ‘excess post-exercise oxygen consumption’ (EPOC), but you may have heard it referred to as, the ‘afterburn effect’.

What is the Afterburn Effect?

Without getting too scientific, the afterburn effect is a reaction from your body that takes place after intense exercises and workouts. The reaction is quite simply your metabolic rate ramping up as your body tries to recover, repair and refuel your muscles after a strenuous activity has taken place.

Your metabolic rate rising after intense exercise isn’t exactly a new discovery, though in more recent years it has been revealed as one of the most effective ways to cut those unwanted pounds, which is why you may have heard a lot of talk about HIIT training in recent times.

How to Trigger the Afterburn Effect

As hinted to above, the afterburn effect takes place after intense exercise, more specifically things like weight training, or running and cycling done at a very high intensity.

It is this type of short and intense workout that will trigger the afterburn effect, and the harder you push, the greater the effect.

More often than not people will take to resistance training to make use of this effect. If that’s the route you decide to go then just 2-3 resistance sessions a week at around 20 minutes each will be enough to trigger and make use of the afterburn effect over a whole week.

Here’s a few examples of the different types of exercises you can try to turn up the fat melters.

Afterburn Effect Exercises

Suspension Exercises

Suspension training is a form of resistance training that relies solely on your own body weight to provide the resistance.

Essentially it is an evolution of rope training (which has been around for nearly 200 years), where practitioners would hang a piece of ropes from a solid object and then position themselves in such a way to perform various exercises, like hanging press ups, or horizontal pull ups to name just a fraction of them.

In recent years, more stable and versatile products have become available, such as TRX Suspension Training, that allow for a full body workout with the huge number of potential exercises it offers.

Suspension exercises are designed to develop muscles strength, flexibility and balance, and are a great way of activating the afterburn effect.

Dumbbell Exercises

While they won’t be quite as versatile as suspension exercises in the range of exercises you can perform, because you can change the amount of weight you lift, you can more easily increase the intensity level that your muscles are put under.

By their nature, dumbbell exercises can more specifically target your upper body, but there are still a wide variety of exercises you can perform with dumbbells to target your abs, lower back and legs.

Because you can more easily increase the intensity, you will be able to keep your body right up in the high intensity zone to make best use of the after effect. So while the range of exercises isn’t as versatile, you could argue that from an afterburn standpoint alone, they are better.

Kettlebell Exercises

A kettlebell’s centre of mass is extended away from the hand, because of this a lot of the exercises used will facilitate swinging movements, and while there are exercises that will target specific muscle groups, the core exercises used have been designed to engage all of the major muscles groups all at once.

Kettlebell exercises can be intense, and given the fact they also target the whole body, it makes them an excellent options for activating the afterburn effect.

Medicine Ball Exercises

A medicine ball is essentially a big weighted ball that can be used like a traditional weight in the hand, or alternatively it can be thrown.

In the hand it can be used to perform similar exercises to dumbells, or simply be held during squats or sit ups. Their unique point, however, is that they can be thrown. This enables you to work on your explosive power, which is why they are a favourite among athletes.

Used in the right way, they too can be a perfect form of exercise for the afterburn effect.

Afterburn Effect Diet

Like any exercise regime, what we feed our bodies has a massive effect on how our bodies perform and develop, so eating healthy is the only way to get the maximum possible benefits.

To get the best result, you should eat carbohydrates 1-2hrs before working out to give your body the fuel to go hard, and protein very soon after your workout to help repair your muscles and keep your metabolism up. These can be:


  • Fruits and vegetables
  • Wholemeal Bread
  • Grain based products
  • Dairy products


  • Red meat
  • Poultry
  • Fish
  • Milk and Cheese
  • Eggs

If you’re reading this article having found it looking for afterburn effect information, you’re no doubt trying to lose weight. I hope this has shown you that there are other forces at work in your body, and that running on a treadmill for hours on end isn’t the only way to lose weight.

Adding some more intense training sessions into your normal routine will go a long way to boosting your metabolism and getting those fat burners going for days on end.

Want to burn calories while you sit and watch TV? Make use of the Afterburn Effect.

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