Whenever you get your heart rate up to approx. 80% of its maximum (for your age category) it kickstarts a chemical process whereby your body starts consuming more fat in your body. [Note: A similar effect is caused when you take cold showers, which starts burning brown fat.] This bio-chemical process will burn roughly 500 calories (exact results vary on the person and the exercise you did to kickstart it) over the next 24 hours.
Once started the Afterburn Effect burns through lots of calories and for the next 24 hours you feel really energetic and alive - and you are burning calories without realizing it. Over the next day you will feel less hungry and more energetic. The loss of hunger will be due to burning fat stores in massive amounts.
#1. Sprinting really hard for several minutes. Lets say you sprint / run as fast as you can for 6 minutes and then stop. You will be out of breath, but the Afterburn Effect will be triggered.
#2. Cycling really hard.
#3. Fast Jogging - Not exactly running, but not jogging either. It may take longer than sprinting, but it will eventually get your heart rate way up there. Jogging by itself is not a guarantee that you will get your heart rate high enough so you have to push yourself to go faster than normal.
#4. Swimming, the faster the better.
Basically any kind of cardio exercise which gets your heart pumping really fast will cause you to kickstart the Afterburn Effect. Any kind of high intensity training, including interval training or adrenaline sport, can kickstart the extra fat burn.
If you do a cardio exercise, like boxing for example, and then reach a point whee you are out of breath and have to stop then you probably hit the point where you kickstarted the Afterburn Effect.
HOW TO GET MORE RESULTS USING THE AFTERBURN EFFECT
#1. Exercise FASTER at the beginning of your exercise routine.
#2. Use Interval Training to give yourself breathers in between intense exercises.
#3. Use a heart monitor so you can get a measurement of how well you are raising your heart rate.
#4. Exercise once in the morning, once in the afternoon and once in the evening around 7 PM. 5 to 10 minutes each time will do it, as long as the exercises you are doing are intense and getting your heart rate up.
Number 4 above is super important, because it can cause a Double or Triple Afterburn Effect, causing you to burn intense amounts of fat in an hurry. It won't burn 1000 or 1500 calories, but it can raise it above 500 to around 700 to 900 calories. Do that 4 or 5 days in a row and you've already lost a pound of fat. Every day for a month and that is about 6 or 7 pounds, all for doing 10 minutes in the morning, 10 minutes in the afternoon, and 10 minutes in the evening.
SO WHY ISN'T EVERYONE DOING THIS?
Honestly. It is the same excuses people usually give for not exercising. "Don't have the time." "My knees hurt." "I always forget to exercise." Things like that.
The solution therefore is to make a schedule, find the time in your schedule, and if your knees hurt or something like that then find a cardio exercise which doesn't hurt your knees (eg. boxing).
If you find the time you can burn the calories so fast you will be amazed by the results.
And what is better is that these high intensity exercises also work very well for people with thyroid conditions. So you've got no excuses people. Add some intensity to your daily workout and see better results!
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