AFTERBURN

afterburn

 

You may have heard of a term called Afterburn.

Following the hours after your workout, your body will operate at an elevated metabolism.

 

This means that you burn more calories and you lose more weight and now knowing this have even more reason to work hard at the gym.

That’s right, even when you go back home, kick back on the couch after your workout your body is still ramped up and burning more calories than it would if you had of skipped that workout altogether.

 

Its best activated when you combine resistance training with cardio and maintain a certain intensity.

 

Personal trainers are here for a reason.  They can’t be with you all day to ensure you don’t falter and eat 6 cheeseburgers at lunch…. Not even we here at LiV can Afterburn you through that caloric onslaught.

 

Trainers make sure your workouts are as effective and safe for you as possible.

 

And in case you are wondering the science-y term for Afterburn is Excess Post-Exercise Oxygen Consumption.

 

SOOTH THOSE SORE MUSCLES

No one EVER believes me.. 🙁

 

If you are like me you believe sore muscles are a beautiful badge of honor.  Don’t get me wrong here, I am not talking about the kind of sore that does not let you move the next day.  I am talking about the sore that you are aware of, that lets you know that you tested your body the day before.

 

#1 Stretch

You already stretched after your workout, you can always stretch again.  Stretching increases blood flow to the affected areas.

 

#2 Light exercise

Yes I said it. More exercise……..

Have you ever returned to the gym or changed your leg routine only to wake the next day immobilized!  Having to close your eyes at the thought of stairs and holding the hand rail on the 10 minute crusade to the second floor….

Now, I do mean light exercise.  I literally mean 3-4 sets of 12 reps of body weight air squats.  Unfortunately these should be done fairly quickly and in a deep range of motion.  I am not going to lie to you here.  The first set or two is not going to be your friend, however by the 4th set your legs will have gotten past that pain point where light seems to hurt them.  They will be fatigued but will be functional.

 

3 MUST DO’S FOR A FLAT BELLY

 

feb 19 build & burn

 

 

First off, we DON’T CARE what you look like now.  Picture how you want to look like in your own head.  What do you see yourself wearing?  How do you feel yourself feeling?

 

How are you going to get there?

 

Keep things simple.  Start with these three things.

 

#1 You NEED to work hard.

There is no easy way.  Sadly you must burn fat and work hard to do it.

How do you burn fat?  You exercise. You attend the classes, you do the workouts and you do not skip under the guise of “it’s cold OR I don’t have time”.  You join a sports team, you take the family for a hike once or twice a week, you take up jogging.  You must keep moving and pushing.

 

You keep fat off by being consistent.  By eating whole foods and keeping your nutrients in proper proportions.  To keep this on track, plan your meals ahead, don’t over eat and avoid artificial junk.

 

#2 Bloating isn’t just body fat

Abdominal bloating also comes from inflammation.  On the bright side reducing this bloat from the body can be taken care of by the same things as step number one.

Try introducing some anti-inflammatory foods into your diet.  Dark leafy greens is a great place to start.

 

#3 Chew like a pro

Chewing fast and swallowing big chunks of food may allow bacteria to sprout more than desired, bacteria that produce gas, gas that cause bloating.

Do you stomach and GI tract a favour.  Chew more thoroughly and you GI tract will be able to absorb more of those precious nutrients.  Your stomach is slow in telling your brain it is full.  Chewing more completely will slow your eating process, give your stomach time to signal your brain that it is full much sooner and aid you in keeping portions under control.