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10 Rules of Fat Loss


One thing I’ve learned from years of working out and personal training is that it isn’t necessarily how many calories you burn during a workout that is most important, but rather how many calories your burning between workouts.  If you want to shed fat fast and reach 6 pack status, you must know what the After Burn effect is and how to achieve it.

Your resting metabolic rate is how many calories your burning while at rest.  Working out is a great way to raise this tremendously, but there are ways to raise it even more than others.  For an example, I can’t stress enough how important it is to workout your legs!  Squats, lunges, walking lunges, step ups, are all great exercises to include into your programs.  Also performing more intense cardio is much more beneficial than long slow jogs.  You want to get the heart rate up, but also give your leg muscles and other muscles a nice workout that they have to recover from.

The After Burn effect or “Metabolic Resistance Training” refers to lifting weights in a certain way that your metabolism is raised for an extended period of time after you finish your workout, hence the term After Burn. The way to take advantage of this method is by making your resistance training a cardio workout by keeping your heart rate elevated.   A good idea is to add some jump roping or jumping jacks or exercises like this between sets of weight training! This in turn causes an EPOC (Excess Post-Exercise Oxygen Consumption). This will force your body to burn calories at a much higher rate after your workout, while it repairs and rebuilds the muscles fibers you just tore down. 

High Intensity Interval Training (see this article) is a cardio workout with intense short intervals of maximal efforts combined with recovery intervals.  Anaerobic means “without oxygen” and aerobic means “with oxygen”.  This means that anaerobic intervals can only be sustained for a very short period of time because your body is creating energy from non-oxidative sources.  For an example, Sprinting as hard as possible for 50 meters or running fast on an incline on the treadmill for 2 minutes followed by a rest interval, are both great examples of anaerobic intervals.  The energy systems used by the body during anaerobic efforts are the ATP-PC systems (up to 10 seconds of the activity) and the glycolytic systems (from 10 to 20 seconds after the activity is maintained).

I really hope you found this article helpful and please put it to use ASAP!  You can keep coming back for more tips like this here at

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