I am sure that like many, you would also love the idea of buying one product and getting the other one completely free. So I am certain that you will like the afterburn effect theory.
What is afterburn effect exactly? In theory, your metabolism is accelerated for a certain amount of time after the workout. This sounds perfect, but is it true?
Human metabolism burns out most of the calories you use during the workout while performing your exercises but some of the studies prove that working out can cause the effect of burning calories even after the workout.
We will give you some advice on how to burn out the most calories during and after the workout.
Slow Vs Fast
Over the years fitness instructors have been advising that the best way to lose extra weight is to do each exercise the longest and with the slowest possible pace.
It is true that you will use a larger percentage of calories, in other words, fat, if your pace is slow and balanced rather than during the faster workout where your pulse is faster( during a harder workout your body uses more carbs as fuel ).
But mathematically speaking the number of calories that you burn, the number that is important for weight loss- will be larger if you “sweat” a little more.
Imagine a situation in which you are walking on a treadmill for about 20 minutes and in that time you burn 120 calories. This can not be compared to a situation where you are running fast for 20 minutes and lose 240 calories.
Some studies show that compared to heavy training the training of low intensity does not provide increased calorie burn after the training itself. After a low-intensity training, your metabolism goes back to normal in a matter of a few minutes.
This doesn’t mean that longer low-intensity training should not be a part of your workout program. Burning any amount of calories helps with controlling your weight.
Start Heavy Training
Once you start practicing heavier training which is 60-75% of your maximum you will notice the significant increase in the number of calories you burn in one minute of the actual workout.
Studies show that this kind of training helps you lose bonus calories.
Also, heavy training can give you increased calorie burn even in the few hours after the workout.
The actual number of calories you will burn in this manner will depend on your body weight and physical fitness but it can be up to 50 calories and even more. And all this will be happening after you finish the workout. Perfect isn’t it? For a little bit of extra effort, you get so much.
Push Yourself Even Further
Studies show that you burn the largest number of calories during the workout that is more than 75% of your maximum. If you start doing very heavy training your metabolism can stay accelerated even in a few days after the workout.
According to the results of several studies, this can lead up to the burning of an additional 200 calories. However, very heavy training is not good for the body. Don’t do it too often because it can lead to chronic fatigue or injury.
For those reasons, it would be ideal performing very heavy training once or twice a week. In order to affect the ability of your body to burn calories, you will have to add more muscle mass.
What is the best way of accelerating your metabolism remains the subject of many studies. Some studies show that every additional kilogram of muscles can burn up to 50 calories a day while other studies show that that number can’t go higher than 15 calories a day.
However, the experts agree that even tho the number of additionally burned calories is small it is of huge relevance in case you are trying to lose weight.
The most efficient way of adding some of that extra healthy muscle mass is by working out in a gym. You will achieve the best results if you implement two of those training sessions a week which will include all the most important groups of muscles.
Make sure you do repetitions from 8-12 times in each series. To build your muscle mass quickly you can add one very heavy training once a week when you will work out with big weights and repetitions from 3-5 in a series.
Beginners can gain 1 to 2 kilos of muscle mass in the 3 month period if they are training this way. With more experienced athleets this process is somewhat slower.
The more muscle mass you gain the process of burning calories is easier and you will get to your desired weight quicker. So stick to it give that little bit extra and before you know it you will see amazing results.