How do you tell if you've achieved afterburn, or if your bodys gone into EPOC?
So my primary workouts are hiit training and circuit training. These workouts are a fast alternation of anarobic cardio, bodyweight training, and light resistance with dumbbells. This style of exercise has done wonders for me over the past couple of months. I heard beacause it achieves the afterburn effect, or E.P.O.C. And I believe it does because at the end of my workouts I am exhausted and dripping with sweat after an intense 20 minutes of circuit training, and It burns a lot of fat. So my question is, is there a specific indicator of when you've achived EPOC? This is my routine for reference. I go through as it as fast as I can, as many times as I can 20 second sprint in place 6 core pushups 10 Squat jumps 6 Spiderman Pushups 20 second mountain climber 8 heavy pants 10 Burpees 10 Curls 1 minute plank Repeat as many times as I can. My heart rate stays elevated the whole time throughout. Also I'm on a high protein diet caloric defecit because i'm cutting.
Afterburn effect diet?
I do interval training and know theirs about a 48 hour window of your body burning calories if you worked pretty hard with it. I also weight train as well. I guess my question is, what kind of diet should one eat after doing interval training? Do I want high protein low carbs for the muscle? Or do I need lots of carbs since im not only weight training on some days but doing interval training on others.
What's a good workout to burn a lot of calories at home?
What type of exercises can I do at home to burn calories?Workout #1High Intensity Interval Training (HIIT). This type of training method is considered one of the most efficient methods for fat loss, since it burns a huge amount of calories, yet takes up the least amount of time. A 15 minute HIIT session can burn to an equivalent to 30–45 minutes walk/jog. Hence, if you are looking to burn fat quickly, HIIT is definitely not to be missed.Fat-burning HIIT home workout:Do the following exercises as many as (in consecutively order) you can in 1 minute. Take 15–30s rest in between sets. Repeat the whole cycle at least 3 times.BurpeesPush-upsPlank-JacksSquat JumpsJumping JacksWorkout #2Fat-burning aerobic exercises. Moderate intensity aerobic exercises such as jogging, running, swimming can help you to burn fats, if you are to do it within the “fat-burning zone”. The fat-burning zone is whereby you body is fully depleted of carbohydrates storage, where it is mostly used up as energy source for the aerobic exercise. Thereafter, you will be able to utilize fats as the main energy source (which results in burning fats) instead after a period of time. The only setback on this exercise is that it requires at least 30–45 minutes for it to be effective.Effectivee home aerobic exercises are:Step-UpsJumping RopeJumping JacksWorkout #3Resistance training. This is to allow after-burn effect, where there is an increased amount of calories you burned throughout the day even after your workout. This amount of calories burned can be increased (also known as metabolic rate), usually within the 24–48 hours period through resistance training such as weight lifting.Useful home aerobic exercises are:Dumbbell UppercutsDumbbell LungesDumbbell SquatsEz-Curl Bar RowsEz-Curl Bar Upright rowA general guideline to fat loss would be at least 150 minutes of exercise per week. To increase calories expenditure, you can increase your exercise intensity as well as volume of training (Exercise Frequency). However, if you exercise too much, it can result in over-training and even lead to injuries. Thus, it is important to have sufficient exercise - not too little and not too much.For more sample workouts on how to lose belly fat at home, read more at the articles below:SevenFitness - Effective Exercises to Lose Weight at HomeSevenFitness - No Equipment Home Workout for Busy People: Fat loss EditionSevenFitness - How to lose Belly Fat and Flatten your Stomach
Is running on the treadmill hurting my knees?
I asked a question last night about my workout and how I have been running on the treadmill since January. One of the answers said that running on the treadmill can cause problems with the lower back and knees. Is this a problem with working out on the treadmill? Should I be running on the trail instead? I have had some pain in my knees, and I don't want to have to go to the chiropractor or worse, have surgery. What should I do?
What workout is better for losing weight from the midsection? High intensity cardio, circuit training or cardio?
Personally, I’d choose HIIT and circuit, because I do not like to do a lot of long, slow paced cardio. Of course it would be great if you can do all three.However, these three have their own advantages and disadvantages of their own.HIIT: fast-paced, intense, and will make you puke(sometimes), can incorporate body weight movements as well as weightlifting movements into the workout, it can be fun and challenging at the same time, that is if you enjoy this mode of training. The immediate effect of calories/fat burn during the workout is not going to be significant, but you have to take the after burn effect, or the EPOC(excess post-exercise oxygen consumption, EPOC) into account. in the long run, it is a very good way to maintain your muscle mass, as well as maintaining your metabolism at a higher level.Circuit training: similar to HIIT, you can do a lot of things using circuit training. the intensity will be slightly lower than HIIT, but you will be able to sustain such workout for slightly longer, This method is great for incorporating different training styles or methods.Cardio: Usually means running, swimming or cycling at a “lower” pace, for a longer duration. Normally it takes at least 20 minutes for a cardio to be effective as a way to lose weight/fat. Of course if you are into running or any form of cardio, do it as much as you like as long as you take care of your body. I’m sure if you like running, you wouldn’t want to get injured and keep you from doing the things you like. As you can see, it’s hard to find an overweight runner, and I mean those who run at least 5 times a week. The down side, it takes more time than the other two methods.In the end, it’s up to which one you like and which one you like to do it for a long time. Also, try to switch things up every now and then.