Afterburn Training – Melt Belly Fat Fast

By Jared DiCarmine On September 17, 2011 Under Exercise For Fat Loss

Afterburn training is awesome especially when you do it right and you need to drop a lot of body fat fast. I like to also call it frictional fat loss or the afterburn effect. Essentially afterburn training is any form of exercise that throws your body so far out of homeostasis that forces you to have an increase in metabolism for hours after you completed your workout because it needs to make up that oxygen debt to repair itself and adapt to the training. This is awesome because when your metabolism is increased through afterburn training, your body utilizes calories from your stubborn fat cells.


It’s a great way to drop pounds of body fat fast without having to slave away on a treadmill or worry about exercising for an hour or two a day. That’s pointless. It’s all about quality, not quantity. Now what if I told you that you could get crazy results from just working out 30-45 minutes for 3 days a week? And you’ll get much better results than the guy hopping on the treadmill for an hour a day and doing basic machine circuits. Would you be interested in this? I think so.

So what I’m going to do is give you an outline of how to implement afterburn training into your program so you can starting losing belly fat and watch your love handles disappear before your eyes. I have to warn you though, this is stuff is not for the faint of heart. In fact if you have no heart then don’t even try these workouts. If you can’t push yourself then don’t attempt these workouts. They are not for everyone. If you are a beginning and you try these workouts, you’ll know doubt probably pass out, throw up and hate life and probably hate me. Sorry J but I’m warning you right now.

Okay so the first type of afterburn training you can utilize in your program is any form of interval training using a piece of cardio equipment. My favorite for this is the treadmill. In my opinion the bikes suck, the elliptical sucks and everything else sucks except maybe the rower since that’s a total body exercise. But not many places have rower so for now we’ll just talk about using the treadmill. A great way to just start is hit the button that says interval program on the treadmill.

Put in your stats and off you go. But personally I hate those things and I prefer to just do it manually. My favorite is jacking the treadmill all the way up to 15 degrees then increasing the speed to 7 mph. From there I’ll run for dear life and see how long I can go for. It’s usually for about a minute. I have no idea if that’s good or not, but it is for me. But then again I’m not doing that much cardio right now in my current training program so who knows what I’ll get now.

Once I hit failure I’ll hop off and then walk at 2.5 with the treadmill at 15 degree. I’ll repeat this sequence for 25-30 minutes then hop off and do some abdominal work then call it a day. And I guarantee I burn twice the amount of calories over the long haul then the person who is next to me just casually running on the treadmill.

Another way you can utilize afterburn training with regards to cardiovascular exercise is any form of sprints outside or sled work. Sprints are awesome because they tax the Type IIB muscle fibers. These are the largest muscle fibers in your body, they can grow the largest, and they burn the most calories while at rest and just give your body that super lean and toned look. Something that a lot of bodybuilders never have because they are mostly made up from sarcoplasmic hypertrophy. However that’s another article for another day.

Now sprinting is pretty simple. Find a piece of long grass or concrete and run as fast as you can for a pre determined distance. Once you reach the end, turn around and walk back. That is your recovery. There has been a lot of anecdotal evidence with trainers and regular Joe’s demonstrating the effectiveness of sprinting and how it really helps them take inches off around their belly without changing a thing.

One thing they do however is perform their sprints first thing in the morning on an empty stomach so their body really utilizes as much fat for fuel as possible. Take note of this if you decide to adopt sprinting into your program.

Now with regards to weights and utilizing afterburn training, the best way to do this is with any form of circuits or complexes. To keep things not that complex ;) we’ll just go over circuits. And when I’m talking about circuits, I’m not talking about those pre determined machine circuits that your gym sets up for beginners and the elderly. Those have their place, but not for you and not right now.

A great afterburn training workout that you can do right away with light weights or dumbbells that you have lying around your house are Burpees then pushups, squats  and then pull-ups.

These 4 exercises target your entire body and will leave you gasping for air if done right. Remember you have to push yourself to the brink each circuit. If you don’t do this then you’re just short changing yourself and your results.

So for Burpees I want you to do as many as you can for 1 minute. Time yourself or use a beeper on your watch or something.

Don’t Know What’s Up With The Flag

For pushups, do them till absolute failure. By that I mean do a set and bang out as many reps as possible until you can barely get one more rep and just fall to the ground.

For squats, grab whatever weights you have around the house and for one minute squat up and down as many times as possible. One cool trick to make the burn even worse ;) is to never lock out your knees at the top. Keep a slight bend. Come three quarters of the way up then all the way back down, ass to grass.

Once your done with squats run over to the pull-ups bar and bang out a set of pull-ups till failure.

Do these 4 exercises in a row one after the other. After that, take a break, drink some water and repeat the circuit again. Try to do this circuit 6 times within a 30 minute time frame. If it’s too easy for you then drop the rest periods or drop the total time. Also be sure to add more weight if they are too easy for you as well.

As you can see, afterburn training needs to be intense enough for you to really throw your body out of balance and get that “afterburn effect”. That is the whole point. The more out of balance your body is after your workout, the more afterburn effect you will get, the more calories you will burn, and the faster your body will drop fat and transform. It’s that simple.



3 Comments Add yours

  1. Kat
    September 20, 2011
    2:07 am #comment-1

    Argh! I’ve been working out for a few months, not extreme workouts but not casual slow either. My husband and I tried this for the 1st time and we couldn’t even do 3 sets. It kicked butt!! We’ll definitely be doing this again. Our goal, 6 sets. yeah!! muahahaa

  2. eljun
    October 19, 2011
    4:37 pm #comment-3

    Let me try the sprint.. I will start by tomorrow. This afterburn effect might just work for me.

    Thank you for sharing dude!

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