How To Burn More Fat for 72 Hours After your Exercise

What is the after-Burn effect and can you really burn calories for up to 72-hours after your workout?

Have you ever wondered how to get your body fat super low? Or do you want to reveal some muscle definition that has never been visible before? Then creating the after-burn effect is going to be something you need to get from your training.

Imagine being able to increase your calorie expenditure without having to do anything else after you finish working out giving your metabolism a huge boost. Well studies have shown that based on the type of training we do we can achieve this and this is commonly know in the fitness world as the ‘After-Burn’ effect.

The question is… Are you doing the correct type of training to create this so called ‘afterburn’ effect? In this article you are going to find this out so read on to see if you are training correctly.

First things first lets look at what the after-burn effect actually is and how it works. The technical term given to this process is called ‘excess post-exercise oxygen consumption’ (EPOC). This might give you a little clue as to what it involves!

After we finish exercising Oxygen is required in greater amounts to help with recovery and allow our bodies to return to a normal/resting state.

Some of these processes include:

-       Replenishment of Oxygen stores

-       ATP re-Synthesis

-       Creatine re-synthesis

-       Lactic Acid Removal

The list also goes on.

In order for the body to carry out these processes oxygen is required and it requires energy to increase oxygen consumption and therefore we are burning more calories above what we would at rest.

So in a nutshell this is the ‘After-burn’ effect.

How long does this process last? Research and studies carried out show that this can last anywhere from 10 – 72 hours after you finish your workout!

But here’s the thing… This isn’t going to happen from every workout you do. It is all going to boil down to the intensity and type of training you do. So let’s see how many extra calories you could be burning each week.

Which type of training provides a better ‘after-burn’ effect… Cardio or Weight Lifting?

Looking at cardio first, the route to go down here is of course High Intensity Interval Training (HIIT). The only reason you should perform cardio for long durations at a continuous speed is if you are training for a marathon for example.

HIIT is also so consistent with speeding up fat loss and preserving/building our muscle and strength so this should be your go-to for cardio.

But how effective is HIIT in creating an afterburn effect?

The benefit of HIIT workouts is that we are going to be able to perform several of them a week alongside our weight lifting program and they allow us to improve our bodies ability to use oxygen for energy (VO2 Max).

However to be considered anywhere near worthwhile it is recommended that you perform at least 3 – 5 HIIT sessions a week lasting around 20-25 minutes per session. By doing this you can expect to burn around an extra 400 Kcals alone.

Which type of HIIT training is most effective then?

One of the most effective methods of HIIT training that can be used for creating an afterburn effect is Tabata Training. Here’s why…

Tabata training involves 20 second interval bursts of all out maximum intensity followed by a 10 second rest period, which is then repeated 8 times making each round of Tabata 4 minutes. It will generally involve large compound movements such as sprints, jump squats, plyometric press-ups.

Since the interval period is only 20 seconds this allows us to reach and train at maximum effort and in order to continue to burn calories after our workout studies show our metabolic rate needs to be at an extremely high level making Tabata an excellent option for these reasons.

So how does Weight Lifting compare?

Once again the point to consider here is the intensity and type of weight lifting workout you do.

Do you lift at 85% or above of your 1 rep max for most exercises?

Because if not then you’re unlikely to be making any significant post workout calorie expenditure.

This was found with research that compared people who trained with lighter weights (around 45-65% of their 1 rep max) against those who trained with 85% of their 1 rep max.

The research showed that people who focused more on heavy lifting burned hundreds more calories post work out than people who trained with lighter weights.

So you do the math! What type of weight lifting is going to be better suited to burning fat away?

Of course when you lift heavier you will perform less repetitions usually in the 3 – 5 rep range.

Is lifting at 85% of your 1 rep max suitable for women though? A lot of women get concerned about lifting heavy weights in case they get bulky. Well here’s the truth…

Of course women can train with heavy weights. If you are after that toned look then as long as you place yourself in a calorie deficit and eat the correct foods then you will burn the fat away and reveal a toned look that you are after.

If you need help working out how to place yourself in a calorie deficit then my personalized nutrition plan will get you on track by clicking here.

So is the After-burn effect really such an important part of fat loss or is it just a myth?

Truth be told the majority of calories you are going to burn will come directly from the workout itself and also from building extra muscle that will help increase your calorie expenditure.

However if you get it right as mentioned above the after-burn effect can certainly assist you in your fat loss goals. In order for EPOC to burn something meaningful such as an extra 1000-1500 Kcals a week from this process alone then you will need to be hitting in between 3-5 sessions of both HIIT and Heavy weightlifting.

So the bottom line is. Combine the two and you could watch the weight fall off and get that toned physique you are working hard for.

If you need any help structuring a combined exercise program that will help you achieve this then my online training programs could be perfect for you so just click here.

Until next time…

E

5 Stretches to help with lower back pain

My Top 5 Stretches to Help with your Lower Back Pain.

If you struggle with lower back pain and want some tips on quick and easy pain relief or simply want to reduce the possibility of experiencing this common issue then you need to read this…

Lower Back Pain is becoming such a common problem amongst so many of us having a huge impact on how effectively we are able to walk, run, sit, exercise and even sleep.

But why is it so common? How can we prevent it? How can we make it go away?

Let me start by saying studies show there is an 80% chance that you will experience lower back pain at some point in your life. Scary eh! So follow some of my advice and don’t let it ever bother you.

This doesn’t mean that it is instantly going to disappear but it definitely means you will be on the right path to improving how you feel if you are consistent in what I’m telling you.

So where to start…?

Lets look at and identify the common causes first. A great chance to see if you are at risk.

Modern Day Lifestyles

It’s no secret that a lot of us live a deskbound lifestyle at work and spend so much time sitting down but on average we all spend between 8 – 15 hours of our day sat down!

Why is spending a lot of time sat down associated with lower back pain?

When we spend prolonged time sitting down a lot of our major muscle groups such as our hamstrings, Glutes (Bum) are affected becoming less flexible also making our hip muscles shorter. The result of this is our lower back having to do the dirty work to keep us upright. This added workload on the lower back almost guarantees us lower back pain at some point in the future!

Although this is the main cause just the way of modern living plays such a big factor and even the simplest of things can contribute to a sore back. The list could go on but just to pin point a few;-

-       Bending

-       Twisting

-       Sleeping Positions

-       Standing for Long Durations

-       Heavy Weight Lifting

-       High Intensity Interval Training

Are you guilty of any of the above? More than likely as the list seems almost unavoidable. Especially as fitness and exercise is being pushed to the forefront in society.

Do You experience lower back pain when performing abdominal exercises?

A common issue related to fitness is the inability to perform core/abdominal exercises effectively without complaining of a sore back. 

The core and back muscles are required to work in tandem but if we haven’t developed enough strength in our lower back then the workload is predominantly done through our core making the muscles become tighter and tighter pulling more on the lower back leading to the end result of lower back pain.

How should we correct this muscular imbalance?

Simple… Train and exercise your lower back as well as your core. Strengthening both of these areas will give your spine the muscular support it needs to function properly.

Keep lower back pain at bay with these stretches..

This then leads me on to the main focus point of this topic how can we reduce lower back pain through stretching? Here are my top 5 stretches for lower back pain, include these into your daily routines and ease that pain and keep it away for good.

1.    The Two Knee Twist

 

-Lying on your back with your arms spread out either side of you so that your body is in a T-shape, place your knees together then draw them up to your chest.

-Now, with your shoulders pressing down firmly to the ground, slowly lower your knees to your left.

-Hold for two minutes and bring your knees back to center, and repeat on the other side.

-If you find your knees are making your shoulders rise from the ground, lower your knees further down.

2.    The Cobra

 

- Lying on your stomach, with your forearms propping you up and elbows under your shoulders, press your weight down through your palms and the tops of your feet.

- Squeeze your pelvis bone into the ground. Breathe deeply and hold for two to three minutes.

3.    The Seated Twist

 

- Holding the left hand armrest of your seat, and keeping your back straight, turn the right side of your body towards the armrest, and hold for one minute.

4.    Legs up The Wall

 

- With your backside right up against a wall, raise your legs up and straight against it.

- You’ll feel all the muscles of your lower back and upper thighs relax. Hold for 10 minutes.

5.    Thread the Needle

With your knees together facing the ceiling, cross your left leg over your right so that your left ankle is touching your right knee.

Now, interlocking your hands underneath your right knee, with your hands slowly draw your right knee towards your chest.

Feel the stretch in your left glute then hold for three minutes, before swapping sides.

Now put it into Action!

Now you know put these to practice. Don’t be the guy or girl that thinks they’re invincible. A wrong move could just be around the corner and there goes your exercise routine out the window.

Any questions or suggestions are welcome as always.

E

What To Eat Pre and Post Workout for Strength Gain and Weight Loss

Are you making the simple mistakes of eating the wrong foods before and after your workout?

Or are you not eating anything at all?

If so then you could be breaking down muscle or stopping your muscles and body from repairing properly and efficiently meaning all your hard work is for nothing.

Don’t you want to know exactly what to eat before and after your workout to get better results quicker than ever? Good! Then reading this post can make sure you get the most from your exercise.

Lets Jump in right at the beginning to see how we should structure our nutrition before we workout.

How much protein should you eat? What happens if we don’t eat carbohydrates? How long before we train should we eat? When and why should we train fasted? All of these questions are answered right here:

So its no secret that the amount of protein we eat is related to our body’s ability to build muscle and how quickly we recover. But do we need to consume protein immediately before working out? This is answered simply by when our last meal was.

When we work out it is important for our plasma amino acid levels in the blood to be quite high. Amino acids are the building blocks for protein in the body and hence we want to keep them high.

With this in mind lets say we had eaten a meal 1-2 hours prior to working out that contained upwards of 20g of protein then this would more than likely be deemed a sufficient enough amount to help us build muscle and support us during our workout.

On the other hand if it had been several hours since you had consumed a meal containing protein of 20g and upwards then looking to get a protein fix in at least 30 minutes before training is going to be crucial if you want to reap the rewards.

Rule of thumb: Aim for at least 20-40g of protein 30 minutes – 1 hour before working out if you haven’t eaten for several hours.

But… What are the best sources to get your pre-workout protein from?

If you do find yourself in the situation where you need that protein hit 30 minutes before training then you need to aim for something that is digested as fast as possible for your muscles to utilize it.

Protein that is digested and absorbed fast will then raise your plasma amino acid levels to ensure your body is in an anabolic state, which means it is going to build muscle and not break it down.

For Short-Term muscle building effects then Whey Protein is the “Whey” (Way) to go. Sorry I had to put that in! Simply because your body will digest and absorb it quicker than any other option. If you don’t have this readily available or want another option then look to any of the following: -

1. Protein Bar

2. Grilled Chicken

3. Eggs

Moving on…. How important are carbohydrates?

Very!! One thing’s for sure about the relationship between carbohydrates and exercise. They will 100% improve your performance.

Unlike protein they are not directly linked to increased muscle growth consuming them prior to working out but a good source of carbohydrates will fuel your entire workout and help you reach optimal performance giving you the energy to get that extra repetition and train harder for longer.

Now we have established that pre workout carbohydrates are so important then which ones are best and when should you eat/consume them?

Depending on the type of exercise you are going to do will determine what source of carbohydrate you should choose.

If your training usually lasts for 2 or more hours then a lower Glycemic Index Carbohydrate (Slower Digesting/releasing) is going to be more beneficial as they provide you with a longer lasting supply of energy. These include foods such as:- Wholegrains, Foods high in Fibre, Sweet Potatoes, Quinoa, Beans.

At the other end of the spectrum if your training is a lot shorter and intense like a typical gym session then you will want to aim for carbohydrates that are high on the glycemic index to provide you with that short-term release and instant supply of energy. These would be foods like White Rice, White potatoes, Bananas.

The Big Question… When to take these pre-workout carbohydrates?

Around 90 minutes or more before the workout aim for at least 1 g of Carbs per Kg of body weight to fuel you for optimal performance.

Then about 30 minutes before aim for 25-50g of High Glycemic Index  (Fast Digesting) Carbohydrates.

Using the above principle as a guide will be sure to give you a massive performance edge.

But what about fats?

Fats are not going to do anything special for you before your workout simply because they slow down the digestion of protein, which is the last thing we want!

Finally on Pre-Workout nutrition, fasted training is becoming more and more popular. But does it work? Can you really lower your body fat percentage at a quicker rate if you train fasted?

You can but it comes at a cost.

When we train fasted, which means when our blood plasma insulin levels are considered to be low. This usually occurs once our body has finished absorbing all of the nutrients from our last food intake, typically after at least 6+ hours.

The reason this comes at a cost is because muscle breakdown is going to be accelerated as your protein levels are going to be extremely low and wont be consistent with the information and tips I spoke about above. So if you are looking for strength gain then this is definitely a technique to avoid.

Apart from this is weight loss / body fat reduction is your primary goal then fasted training could be particularly useful as research has shown that when we train in the fasted state fat loss is accelerated.

Therefor if you’re a guy looking to reveal those lower Abs or a Woman looking to tone up your hips, butt and thighs the fasted cardio will more than likely need to be in your routine.

So enough about pre-workout nutrition, Lets look at what we should be consuming after a workout.

What should be the first thing you eat after training? If you don’t get this right you wont make nearly half the results you could and should be getting from your training.

Starting with Protein. Why do you need it and how much do you need?

When we workout muscle protein is broken down and will do so even quicker after we finish our workout. The result of this is going to be muscle loss. Which is going to be detrimental to anyone no matter your goal.

We can of course of reduce this post workout muscle breakdown by getting that quick hit usually in the form of a Whey protein supplement as we already know from above it is absorbed quickest by our body.

Post Workout Protein therefore stimulates muscle growth.

How much do you need?

This could be dependent upon how much muscle you have as you will need more the keep protein synthesis levels high if you have higher muscle mass or are simply more active.

To be clear protein synthesis is where your body can utilize protein levels in the muscles to keep you in an anabolic state preventing muscle breakdown.

Rule of thumb for this is upwards of 20g Protein after your workout. However aiming for a much higher amount of up to 50g has proven to be much more effective in stimulating protein synthesis especially if you are very active or have a large amount of muscle mass as I said above.

Now on to Post Workout Carbohydrates.

What is the benefit of eating carbohydrates post workout?

When we exercise our muscle glycogen stores are completely depleted and if they remain depleted then research has once again shown that muscle breakdown is accelerated.

Thus the importance of including carbs post workout is to replenish these glycogen stores with a high glycemic index (fast digesting carbohydrate) mentioned earlier on such as white potatoes, white rice, bananas etc. Or a post workout supplement called dextrose.

Another reason is that a fast digesting carbohydrate like the ones above provide an insulin ‘spike’ raising our blood sugar levels.

This insulin ‘spike’ has a positive effect on muscle growth as it has been shown to reduce protein breakdown.

That being said we can still get this effect from our post workout whey protein shake but the insulin ‘spike’ we get from carbohydrates will elevate insulin levels at a considerably quicker rate and also sustain this level for much longer hence the importance of carbohydrates post workout.

How much Carbohydrate do we need to eat post workout for this to be effective though?

It has been suggested that around 0.25-0.4g of Carbohydrate post workout per pound (lbs) of body weight is sufficient enough to get the full effects of this insulin ‘spike’ and restock our muscle glycogen stores.

Finally is there a magic window or perfect timing for our post workout nutrition?

Research has shown that consuming your post workout nutrition immediately after exercise promotes better muscle growth and protei synthesis than consuming it at any other time.

However as long as you don’t exceed a 1-2 hour window you will still make sufficient benefits.

To conclude please be aware that these formulas can be applied to both weight loss and strength gain goals. As we know the most important part of either goal is energy balance and working out our daily calorie requirement.

Do you know how many calories you need and how you would fit your pre and post workout nutrition into this intake?

I offer exclusive nutrition plans via my personal website that helps you calculate this and I will coach you to structuring your nutritional intake if required.

If you need help with this and want to get the best results then you need to click HERE to find out more.

Until next time

E