#Afterburn fitness hero rate how to#

We can use this to our advantage by modeling the method in our own training programs. Researchers have found that EPOC can last for several hours after the conclusion of training, one study concluding that EPOC lasted for 38 hours following a strenuous session. In other words, you keep burning fat AFTER you’re done exercising. EPOC stands for excess post-exercise oxygen consumption (aka the “afterburn”), and essentially means that your body goes into oxygen debt after strenuous exercise, and that causes the release of fat stores for energy post-workout. This is an example of an intermittent, anaerobic, high intensity workout, which can be used to increase your conditioning level, and also help you burn fat via the EPOC effect, among other things. You just combined a simple bodyweight exercise with a powerful training method called the 20/10×8 protocol, which is based on the Tabata high intensity interval training method (HIIT). Step 5) Once you’re finished: catch your breath, drink some water, and shake it out. Round 8 should be your highest scoring round. Think of the 8 successive rounds as a formula for peaking at the very end. You don’t want to go over-kill in the beginning and burn out before the end. It’s not a 4 minute “set.” Instead, pace yourself and only push hard for the last 2 rounds. This should not be four minutes of all-out effort. The last two rounds should be an all-out effort (80-100% of your max exertion), and you should be striving to maximize the amount of good repetitions you can score during those short, 20 second windows. At this stage, the challenge should be moderate, but not extreme (rating of perceived exertion should be between 60-80% of your max). For rounds 4-6, gradually start to build intensity, but maintain good technique as your highest priority. Focus on your technique and try to make each repetition perfect – even if you must go very slowly to dial in the correct movement pattern. Use the first 3 rounds as gradually escalating warmup rounds. Only attempt with clearance from your doctor and if you want to enjoy exponential fat burning benefits from a ridiculously short time investment. Warning: do not attempt if you are injured, unfit, or otherwise wimpy. The total duration should equal four minutes.

Here is what I want you to do…Īfter a brief warmup, repeat the following 8 times in a row: 20 seconds of bodyweight squats, followed by 10 seconds of rest (then immediately into the next 20 second round of bodyweight squats). Step 3) So, let’s say you picked the bodyweight squat exercise. We’re going to do a mini-workout that lasts for only four minutes – just enough to get your heart rate going and break a sweat without utterly exhausting you. Step 2) Now, I also want you to get either a timer, or a clock/watch with a second hand and place it somewhere you can easily see it while practicing that exercise. another comparable exercise of your choice.Step 1) Select one exercise from the list below, preferably one you’re familiar with and comfortable doing for several repetitions: You can do a lot of pushups in 4 minutes. So, prepare yourself to get out of your chair and move around for a few minutes. This is going to be educational through personal experience. You see, today, you are going to learn something by doing it. You are going to have to give me 4 minutes of your time. You’d have a hard time finding a higher return on any investment. With only a single, four minute mini-workout, you will get a metabolic boost offering you several hours worth of fat burning.

Strengthen and protect your heart, joints, and muscles.Yes, you read that right. Keep your metabolism active for hours after a workout. Lose weight (and keep it off) in just a few short workouts per week. With The Great Cardio Myth you will learn to:

#Afterburn fitness hero rate how to#

The Great Cardio Myth will show you how to get the same or better fitness results in one-fifth the time of a typical cardio session and debunk unproductive exercise habits. In fact, they may do the opposite by putting excessive strain on our heart, joints, and muscles and slow our metabolism. They do not promote longevity or protect against heart disease.

New research is showing that long cardio and endurance workouts do not get us slimmer or stronger. Today, we are heavier and more out of shape than ever-and likely suffering from overuse injuries incurred from years of prolonged cardio exercise. The Great Cardio Myth uncovers the science behind cardio and why, despite popular belief, it is an ineffective workout for weight loss and overall health.