AFTERBURN EFFECT
You have heard a lot about the “Afterburner Effect” lately. What exactly is it and how do you use it? Do you have to buy anything? Of course not! Its simple and easy to activate your “fat afterburner”!
to lose fat, eat less or increase burning calories
To lose fat you either have to eat less, … or …, you can increase how much calories your body burns! I don’t know about you but I like eating so I’d much rather increase how much my body burns! Turns out that its really quite easy to get your body to turn on its metabolic afterburners and burn more calories.
We’ve all see the activity calculators, the ones that say if you jog for 30 minutes you burn off 325 calories – these are very misleading and pessimistic. Back in 1918, Harris and Benedict discovered that doing cardio caused the body to burn up way more calories than these charts predicted. Doing cardio puts the bodies metabolism into overdrive so that it continues to burn more calories for around 24 hours after the exercise stops. Harris and Benedict came up with some formulas which predict the how much these fat afterburners will burn up. which is what my calorie calculator is based on.
Lets look at a great example, ME! If I did no cardio, my daily energy need would be 2600 calories. The below chart shows how much afterburner effect I get for a given daily amount of cardio:
Minutes Cardio Cardio Burns Afterburn effect burns Total calories burnt Pounds fas lost
0min/day 0 cals/day 0 cals/day 2600 cals/day 0.0 lbs/week
20min/day 230 cals/day 70 cals/day 2800 cals/day 0,6
35min/day 400 cal/day 360 cals/day 3360 cals/day 1,7 lbs/week
50min/day 570 cal/day 580 cals/day 3750 cals/day 2,3 lbs/week
Minutes Cardio Cardio Burns Afterburn effect burns Total calories burnt Pounds fas lost
0min/day 0 cals/day 0 cals/day 2600 cals/day 0.0 lbs/week
20min/day 230 cals/day 70 cals/day 2800 cals/day 0,6
35min/day 400 cal/day 360 cals/day 3360 cals/day 1,7 lbs/week
50min/day 570 cal/day 580 cals/day 3750 cals/day 2,3 lbs/week
35 MIN.OF CARDIO TO GET NOTICEABLE AFTERBURN EFFECT
You will note that at 20min/day, its negligible but when you up it to 35min a day it really starts to kick in! By 50min a day, the fat afterburner is in overdrive chomping up 580 cals. a day while I sit and do nothing.
NOTHING MYSTERIOUS ABOUT AFTERBURN EFFECT ! !
So what’s happening here? Its nothing complicated, mysterious, or fancy as many would have you believe. Its just that cardio raises your metabolic rate.
Just as hibernation lowers metabolic rate to near zero, high activity sends the metabolic rate thru the roof.
Interesting question, what qualifies as “cardio“. Definitely traditional steady state cardiovascular exercise like walking, jogging, swimming, and biking. Perhaps interval training, its unclear.
One thing that IS clear, you must do the cardio every day! The afterburner effect only seems to last about 24 hours so you need to do cardio daily if you want the effect. Doing a 7 hour run on sunday burns off fewer calories than doing a 30 minute jog each day and the 7 hour run will kill you.
Just as hibernation lowers metabolic rate to near zero, high activity sends the metabolic rate thru the roof.
Interesting question, what qualifies as “cardio“. Definitely traditional steady state cardiovascular exercise like walking, jogging, swimming, and biking. Perhaps interval training, its unclear.
One thing that IS clear, you must do the cardio every day! The afterburner effect only seems to last about 24 hours so you need to do cardio daily if you want the effect. Doing a 7 hour run on sunday burns off fewer calories than doing a 30 minute jog each day and the 7 hour run will kill you.
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