Afterburn Described (Yes, You Burn Extra Calories After Certain Workouts)


Will The “Afterburn Effect” Help Me Lose Fat?

Video taken from the channel: Simple Strong Science


High Intensity Training: ‘Afterburn’ Calories?

Video taken from the channel: Shredded Sports Science


15 Minute Afterburn Effect Workout With An Agility Ladder (LOSE FAT FASTER) | LiveLeanTV

Video taken from the channel: Live Lean TV


burn fat with the AFTERBURN EFFECT (here’s how)

Video taken from the channel:


The Afterburn: How to Burn Calories After Your Workout is Over

Video taken from the channel: maxworkouts


How Much Fat Can I Burn From The Afterburn Effect?

Video taken from the channel: Simple Strong Science


Post-Workout Fat Burning | How Long do you Burn Fat AFTER Exercise? (EPOC Explained)

Video taken from the channel: Thomas DeLauer

In a nutshell, afterburn, or EPOC, refers to the amount of oxygen your body needs post-workout to get you back to your normal, pre-workout state. It also helps account for the fact your body continues burning calories long after your workout is over. Or at least, more calories. In fact, a 2011 study shows that after HIIT training, some people burned almost 200 extra calories in the 14 hours after their workout ended.

Track Calories Burned to Monitor Your Progress. As you change up your workouts and increase the intensity, you’ll want to keep a close eye on how much energy you burn so you’ll know whether to adjust your calorie intake. Use a calories-burned calculator to keep track of your.

But afterburn accounted for only about 6 percent of the total calories burned during and after the hardest workout. “You’ll hear claims that you burn 40 to 50 percent more calories than you would at rest due to afterburn, but the effect is much more subtle,” says Gillen. Although your body continues to burn calories after a workout, it’s usually only 6 to 15 percent of the total calories you burned while exercising. So if you burned 300 calories during your workout, your afterburn would only be about 18 to 45 calories. (Exercise isn’t the only way to maintain a high metabolism, btw. 1. Afterburn effect or excess post-exercise oxygen consumption (EPOC) stands for your body’s ability to burn calories long after finishing your workout. 2. Ingestion of protein in combination with carbohydrates during the two first hours after endurance exercise enhances the afterburn effect.

The so-called “afterburn effect” is more officially known as excess post-exercise oxygen consumption or simply, EPOC. And it isn’t new in the world of fitness. Several studies suggest there’s a.

In simplest terms, the “afterburn effect” is essentially the calories you continue to burn after exercising. While many people primarily pay attention to the amount of calories they burn while running, cycling, swimming or lifting weights, there’s a whole other important component to calorie-burning that you might be overlooking. The afterburn effect is simply additional energy expenditure that occurs after exercise. Meaning that if you train strategically, you can burn even more calories after you have already completed your workout.

How it works: The impact for runners. Burning calories after a workout is known as the afterburn effect. It doesn’t occur with moderate exercise, which has led some researchers to believe the afterburn effect is a myth.

However, new evidence indicates that there is a direct correlation between the intensity of your workout and the amount of calories you burn during an exercise session — and long after. “Afterburn” Explained (Yes, You Burn Extra Calories After Certain Workouts) via MyFitnessPal Blog: at November 22, 2019. Email This BlogThis! Share to Twitter Share to Facebook Share to Pinterest. No comments: Post a Comment.

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List of related literature:

Generally, HIIT results in a caloric ”afterburn,” meaning that your body continues to burn a lot of calories in the 24 hours after exercise.

“Power Eating-4th Edition” by Susan Kleiner, Maggie Greenwood-Robinson
from Power Eating-4th Edition
by Susan Kleiner, Maggie Greenwood-Robinson
Human Kinetics, 2013

Exercise burns calories both during the workout and for 20 minutes to several hours after exercise ceases (afterburn) by keeping your metabolic rate above the normal resting baseline.

“Physical Fitness and Wellness: Changing the Way You Look, Feel, and Perform” by Jerrold S. Greenberg, George B. Dintiman, Barbee Myers Oakes
from Physical Fitness and Wellness: Changing the Way You Look, Feel, and Perform
by Jerrold S. Greenberg, George B. Dintiman, Barbee Myers Oakes
Human Kinetics, 2004

This phenomenon is known as the afterburn—the additional calories your body burns off in the hours and days after a workout.

“The New Abs Diet: The 6-week Plan to Flatten Your Stomach and Keep You Lean for Life” by David Zinczenko, Ted Spiker
from The New Abs Diet: The 6-week Plan to Flatten Your Stomach and Keep You Lean for Life
by David Zinczenko, Ted Spiker
Rodale Press, 2010

After a hard, interval-based workout, your oxygen consumption (and thus the total amount of calories you burn after the workout) remains elevated as physiological and metabolic factors in your cells are restored to their pre-exercise levels.

“Beyond Training: Mastering Endurance, Health & Life” by Ben Greenfield
from Beyond Training: Mastering Endurance, Health & Life
by Ben Greenfield
Victory Belt Publishing, 2017

The continued calorie-burn is called the afterburn effect.

“Keto: The Complete Guide to Success on The Ketogenic Diet, including Simplified Science and No-cook Meal Plans” by Maria Emmerich, Craig Emmerich
from Keto: The Complete Guide to Success on The Ketogenic Diet, including Simplified Science and No-cook Meal Plans
by Maria Emmerich, Craig Emmerich
Victory Belt Publishing, 2018

Exercise promotes an afterburn effect, raising metabolic rate from 1.00 to 1.05-1.15 per minute up to 24 hours afterwards.

“Linda Page's Healthy Healing: A Guide To Self-Healing For Everyone” by Linda Page
from Linda Page’s Healthy Healing: A Guide To Self-Healing For Everyone
by Linda Page
Healthy Healing Publications, 2004

This type of resistance training tends to burn more calories, deplete glycogen (carbohydrate stored in the muscle; this is beneficial as it increases fat burning), generates a nice hormonal response in terms of fat mobilization and may create a larger caloric burn after the exercise is done.

“The Rapid Fat Loss Handbook: A Scientific Approach to Crash Dieting” by Lyle McDonald
from The Rapid Fat Loss Handbook: A Scientific Approach to Crash Dieting
by Lyle McDonald
Lyle McDonald, 2005

Exercise promotes an “afterburn” effect, raising metabolic rates for up to 24 hours afterwards.

“Detoxification: All You Need to Know to Recharge, Renew and Rejuvenate Your Body, Mind and Spirit” by Linda Page
from Detoxification: All You Need to Know to Recharge, Renew and Rejuvenate Your Body, Mind and Spirit
by Linda Page
Healthy Healing Publications, 1998

Like interval training, circuit training burns a ton of calories, not just during the workout but for hours afterward—the afterburn effect.

“The 30-Day Ketogenic Cleanse: Reset Your Metabolism with 160 Tasty Whole-Food Recipes & Meal Plans” by Maria Emmerich
from The 30-Day Ketogenic Cleanse: Reset Your Metabolism with 160 Tasty Whole-Food Recipes & Meal Plans
by Maria Emmerich
Victory Belt Publishing, 2017

A scientist sees that you do burn a higher percentage of calories from fat during a lower-intensity aerobic workout, but that’s not the wholestory.

“Visualizing Nutrition: Everyday Choices” by Mary B. Grosvenor, Lori A. Smolin
from Visualizing Nutrition: Everyday Choices
by Mary B. Grosvenor, Lori A. Smolin
Wiley, 2017

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • Can you please do a video on elite athletes with multiple trainings per day or even competitions, e.g tennis matches, boxing fights, etc and the best way to recover inbetween those sessions. What would be your recommendation on nutrient intake especially on a keto diet. I feel like I have good results training in a fasted state even doing high intensity workouts, just that my recovery time for a following session the same day takes quite long which means I am getting super tired (because the body is occupied with digestion?) and I am still trying to manage what are the best ways for a fast recovery i.e. preparation for the next practice/ match the same day. Any ideas? Currently I am experimenting with protein shake (pea) + ribose + creatine, then a small meal a bit later and maybe some coffee + MCTs prior to the following session (I haven’t tried this combination yet). Will see how that goes. Would be cool to hear your approach to this:)

  • Not trying to loose weight I’m actually tryna put on muscle but this was cool this explains why I can eat so much doing crossfit and not be fat lol

  • Hi James, I really enjoy your videos! Keen to learn more about post-workout cold sessions and would love for you to outline the science around this as I’ve had wide and varied information…

  • My coworkers laughed when I told them I would bulk up with Morsch Muscle Madness, but then they saw the results. Do a search on google for Morsch Muscle Madness to see their reaction. (It was epic!)

  • This has been known for about 20 years or so. We are not built to do continuous cardio workouts. We are hunters, meant to do explosive short movements in short periods. HIIT training is the closest. And we are meant to eat high animal fats and proteins once every day or even longer.

  • Hello there, have you considered “BellyFatTack”? Simply do a Google search and you will find On there you will see a helpful free video presentation by a well established medical doctor teaching about the best way to eliminate body fat. It helped Andrew to get rid of his abdominal fat. Why not give it a shot. Hopefully it will work for you also.

  • But you do burn fat from longer workouts…. so I don’t get it. According to your drawing a person would not lose ANY fat from longer workouts? That is obviously not true.

  • i don’t get how to do the after burn affect, do you have to eat a certain way then do the exercises or just do certain exercises can someone help me?

  • Question? So I’m already in a caloric deficiency trying to lose weight. But I am having surgery in a couple weeks and I will not be able to workout for at least a month after. So how should I adapt my food so I don’t put on any weight and is it possible to still lose weight during this period?

  • How long should we wait to eat after the workout then? I do IF so I do my workout close to the end of my fast, maybe 1-2 hours before my fast finish, is that enough?

  • brad if i do this 3 times a weak it will help and it will triger afterburn effect who burns calories when i will watch tv or do other stuff

  • You mean..EPOC has been oversold???? It’s funny, as humans, I think we just want things (well, most people) to be as simple as possible, and a cool acronym and a blanket statement always fit that…but it’s also like saying, adding extra muscle burns a ton of extra calories..because well, no, it doesn’t. Sure it burns roughly 10-12 calories but adding 10 pounds of muscle is negated by a bowl of oatmeal. The king of the pure calorie burn is still going to be LISS, for an hour a day, for a true, pure, raw calorie burn, coupled with sleep, proper macros, hydration, blah blah blah..but you also get that lovely extra bit of cortisol, and if you’re a hard gainer, or stress easily, that might not help your goals.
    I personally like to vary my approach, LISS one day, heavy sled pulls and pushes, heavy kettle bell swings, sand bag sessions, etc. I don’t know if any one modality burns more calories over the other, per se, but it keeps my exercise selection varied and interesting, and placebo is half the battle, am I right? I know each approach has different benefits, but you know what I mean! Great content as always!

  • If i have caffeine like zipfizz before a workout and fasted, will my fat stores from my muscles still get used? Or do i need to be officially fasting meaning no zipfizz? Ive hit a stall and trying to break it. Really wanna start losing again.

  • Not sure what they want to say on myoglobin vs hemoglobin, but here’s a few deets..myoglobin is in muscles, has a particular shape that allows the binding of one Oxygen molecule, which is necessary to allow for respiration that occurs during muscle contractions, which decreases blood flow as vessels are squeezed. So, it has a stronger affinity for Oxygen than hemoglobin. Hemo.has a 4 oxygen shape and exists in best conditions.

  • Does this mean we should alsp delay pur post workout protein shake? I normally jave my protein shake straight after my workout but eat about 30 to 45 after.

  • Thomas, with my work schedule it is impractical to workout in the mornings. So what I typically do is do interval train on the bike or during a run immediately when I get home from work. Then I wait a couple of hours to weight train immediately before a meal (plus 30 mins± for meal prep time). Is this a good strategy to maximize my EPOC and also try to get the additional benefits of interval training during a fast, or would it be more beneficial to stack my wight training right behind my interval training? Thanks for all you do!

  • Didn’t MASS (Monthly Applications in Strength Sport) recently post studies stating the complete opposite thing? They found out resistance training doesn’t burn anywhere near as many calories as we originally believed and the “after burn effect” is so tiny it’s not even worth noting. I’m pretty trusting of those guys, being the top of the top in the research field in fitness. Thoughts?

  • Another excellent video Thomas! ��
    I think I have a killer idea for a new video topic…..
    How are some teens able to stay lean with horrible diets and sporadic eating?

  • Last year I lost 26 pounds on the keto diet at age 46! So cool. It only took a couple of months and I worked out 3 days a week. I love keto ❤️

  • I’m glad I’ve only found your channel over the past couple of days, I’ve been able to binge-watch a whole catalogue of awesome content. You’ve crept into my top 3 overnight!

  • Holla!

    Have you tried the Avon Fat Furnace?
    Maybe it could help you burn off your stubborn body fat in a ingenious, healthy way and most important forever, as it already did for tens of thousands of people.

    As a favor to you, I analysed this to other sorts of programs, and you know what? Avon Fat Furnace always works much better. You can see on your own why, (just Google “Avon Fat Furnace”).

  • QOTD: What form of cardio do you mostly do? Have you ever tried afterburn workouts? If so, how have you found the results?
    ✔ Interval Timer:
    ✔ Live Lean Body Program Selector Quiz:
    ✔ Free Live Lean Starter Guide:
    ✔ Live Lean Meltdown:
    ✔ Awaken The Abs Within:
    ✔ Agility Ladder:

  • I posted the following comment/question in one of your other videos a while ago you must have not seen it,so i copied it and pasted it here..hopefully this time you will see it and hopefully respond…so here goes…

    “What up Shredded Sports Science…I am huge fan of your content because it’s based on actual science and you back it up with the relevant research and you actually help us make informed decisions so I think you can help me out here…I am 24 and i weigh about 56 kg and i want to put on some muscle and I’ve done all the research and i have a list of healthy foods i will use to bulk up BUT my question is Do I first eat and pick up a little weight before i hit the gym or do i eat and immediately start working out (before i put on any weight at all)? I know it’s a weird question but i just need to know….PLEASE HELP ME OUT,it would be greatly appreciated:)

  • Thomas, does A1 butter trigger inflammatory responses? The A1 cows in India have only 25% A1 in them and remaining is A2. What about curd?

  • Post workout response is relative. Every individual has a different response based on their physiologies, organ health etc. A person with cortisol resistance won’t have the same epoc as the one who is normal.

  • All these tricks and high opinions about fat burning are somewhat pointless. Even if all of them do have some impact, it still takes roughly the same amount of time to burn 10 pounds of fat using traditional, more practical methods, only.

  • How are you getting more O3’s than O6’s? Do you only eat Salmon and Chia Seeds? Will you please share your exact diet so I can see how this is possible.

  • Mike Chang’s nonsense between:38-:51 is refutted by something called metabolism. As long as one’s involuntary systems such as circulation, neurotransmission, and respiration are functioning, one is burning calories.

  • Thanks James for busting some myth. EPOC is highly overrated. Low to medium intensity cardio is much more sustainable if one is obese and/ or 50+ years old. A little dosage of resistance training and clean eating along with it does the wonder.

  • You should make a video about the physiological implications of SARMs. Many people are using them based in the supposition that “it doesn’t have colateral effects”. And i actually doubt that the ones talking about it read or can understand apropriately the research behind it.

  • thanks for the awesome video, I got a good one for you. I am a professional sommelier, therefor I taste 10-15 wine a taste. As a professional I really taste them not drink them so probably by the end of the day giving an average of 10ml per taste I do end up drinking a glass of wine a day. this glass of wine a day will ruin my muscle gain? re training I do train 5/6 day a week with a PT and all the compound exercise, squat dead lift bench press etc etc. thanks in advance for your help you are great

  • How much more workout stuff do I have to do if I can start to see my sixpack a little, and j can definitely see my six pack when I crunch over

  • so which exercises are the best for creating EPOC or ‘afterburn’? the compound muscle group ones like the bench press, squat, deadlift, etc.

  • can you make a video about how to improve things like Vo2 max, Lactate Threshold and Recovery or in general cardiovascular performance

  • Hey there, have you seen Trim Fat Maximizer? (Google it) You will discover the crimes we commit against ourselves. With Trim Fat Maximizer, you will discover how to get rid of fat quickly.

  • It would be a shame if you did not bulk up when normal people are able to burn up fat so easily using Lean Body Blaster (go google it).

  • “Waiting a tiny bit” how many hours to be specific?
    Also, is drinking cold water in case your adrenal is hyper active, will slow down the fat burning?

  • So could you boost this by doing your intense workouts as you discussed then having a rest then go do some slow steady state cardio to try encourage the body to burn the fat in the blood that was released during intense exercise instead of being shuttled back to the fat cell?

  • Please fix the customer service department. I was told to send the product back to get a refund. That’s impossible without the address. I guess that makes the 60 Day moneyback guarantee worthless if they give you criteria and then no way to accomplish the return.

  • I am not allowed to tell my age on here but I am 4 foot 9 and about 100 pounds. May not sound like I need this much but almost none of that weight is muscle. I was wondering if this also increased muscle as well as help burn fat.

  • This is not related to this video.. But.. What do you think about 40-50 reps total with 70% to 80% of my max squat for a workout?

    I do this twice a week thinking it can help me for strength and hypertrophy. For example 5 sets of 8 with 275lb.

  • Hmm. I’ve been going to the gym and doing 3 sets of 12 reps for each exercise, usually multi-muscle exercises for chest, back, legs etc. he said to start doing more weight and less reps and more sets 2 weeks in in this new after burn workout stuff, I thought that as a beginner I was supposed to keep it 3 sets of 12 reps? I’ve been going for about a month and a half, but I’m not sure if this is for beginners or intermediate and up. Any advice? thanks.

  • What’s a “tiny windows” after the workout?! 10min, 30min, 1hour?!?! Can I drink my whey shake or is it considered a meal? Please I need more info!?!?!?!?

  • EPOC stands for excess post oxygen consumption. You can benefit from excess post oxygen consumption. If you workout with HIIT and burn 300 calorie, EPOC should be between 21 to 42 calorie.

    Excess post oxygen consumption should be useful to use fat within short time. However, you shouldn’t burn too much calorie with EPOC.

  • He acts as though he has come up with his own special type of training to burn energy after exercise. As a personal trainer myself, this pisses me off big time. Every trainer with half a brain could tell you to do multi-joint (compound) weight training to increase metabolism and burn fat.  DO NOT PAY THIS GUY A CENT. Squats, chest press and chin ups/dumbell row, 15 reps x 3 5 sets. Lift heavy with minimal rest and good form. DONE. 

  • If a person wanted to get in your shape, i.e. both lean and muscular. Would you then recommend:
    1) focussing on loosing weight (fat) first, and then gain muscles. Loosing the belly fat would probably be beneficial to hormone balance and give you a better testosterone production for muscle building
    2) Gain weight first (muscles), the additional muscle mass would increase overall calorie burning, and would help in the process of loosing belly fat
    3) do both in parallel.
    This is interesting because you can’t be in a caloric surplus and deficit at the same point in time.

  • I was shocked after my first week of trying this method of training. In six days I lost 3kg but suspected it might just be fluid, despite having had up to 1800 calories per day, without sacrificing my love of brown rice in terms of carbs. But then I took my waist measurement, and I had lost 10cm off waist, 6cm off my hips after training interval strength followed by interval cardio the next day and so on for six days. In short, I achieved, in terms of fat loss in one week with maxworkouts what I normally achieve training for many more hours in one month.

  • They laughed when I told them I was going to lose weight with Skinnimaker System, but then they saw the results. Google Skinnimaker System to see their reaction. (It was epic!)


  • When I started taking this, I was 220 pounds, but after taking this for one and a half months, I have lost over thirty pounds! Taking this Weight loss green store tea was a big part of my weight loss, but part of it was also watching the carbs and that I ate when I was taking this. It wasn’t hard, too, because Weight loss green store tea always made me feel full even before I started eating! I take a capsule before I eat and suddenly, not so hungry anymore! This is an A+ product and I hope that this helped other people lose weight.

  • Your opinion on working out @5pm then breaking a fast til next day @8am. Do you really need a meal after the workout? Any negative effects on doing this?

  • Yo I love this video I do this all the time now and it works my six pack came back nd im slimmer. FYI ive been doing this for about a 2 weeks and have results

  • guys just dont do iso workouts, do alot of workouts the have the use of different muscle groups burpees is a great example do a few reps of 30 sec or more burpees thats a good way to activate it. to increase it try mountain climbers and more 

  • It would be a shame for you not to build muscle when these other normal people accomplish it easily with Zippy Fat Loss (Google it).

  • Hi, have you experienced Zippy Fat Loss? (look it up on google) You will learn about the serious crimes we commit against our bodies. With “Zippy Fat Loss”, you will discover how to get rid of fat fast.

  • hey guys
    ive been trying to start a channle aND GET MORE SUBS!
    pls sub to my channle and if we hit 100 subs im going to play pranks on people walking by my house!!!!!!!!!!!!!!

  • Crazy clip. Outstanding vid. My brother was once a fat. He transformed his body from 283lbs of pure fat into 207lbs of real muscle mass. We thought it was remarkable! I just joined myself coz I want to enhance my body. He used the Muscle Building Bible (Look in Google)…

  • Excellent!!Thanks for the vid. If we consume a post-workout meal, will we be still burning fat or will it be just the food we ate??? 

  • Yah I’ve been struggling with being overweight. I am 13 years old and I use to weigh 200 at a height of 5’9″ I did this workout a few times and i would always run a mile after everyday. After 1 week I noticed I lost 3.5 pounds. It really works. Thanks so much!

  • If you have been trying to get rid of fat quickly, you should do a google search Cosmos Fat Loss. You are bound to get the body you deserve.

  • Hey Thomas! Big fan of your page, and all of your fasting tips. Not keto yet, but I love fasting.

    I have a question on a product I came across and wanted to ask you your thoughts about it. Braggs Apple cider company has a vinegar with cayenne pepper, lemon juice, and honey. I understand this would break a fast because it contains calories, but would these extra ingredients add some additional benefit? Thanks for the content, it’s awesome.

  • Hi, have you come across Bellyfattack yet? Just google it. There you will find a practical free video presentation by a longtime licensed nutritionist revealing the right way to reduce body fat. It made it easier for Cheryl to burn her belly fat. Just give it a try. It may help you out also.

  • you tosser make me watch your stupid link will you, here it is guys FREE and no dribble!

  • If you seriously want to lose weight quickly, you should do a google search “Zippy Fat Loss”. They can help you get the body you deserve.

  • Thomas!! Anyone Please help! doing keto roughly a month now I’ve been IM 16/8, taking ACV shot every morning, rarely go over macros and regularly exercise. I went from 220 to currently 209. Problem is I’m losing weight great, but not fat? Fat went from 33.4 first day of month to 29.3% this morning. What am I doing wrong? I’m using scale and BF caliper for %

  • I have a question. I’m currently doing 2 20 minute intense workouts a day, trying to push up to three. Are you saying I’m still burning fat after the workout? I thought I should be going longer but it sounds like I may be doing alright after all.

  • Might want to double check your definition of HIIT and how one can quantify the intensity. Lose definition is >=150% of the power at VO2 Max (PCr is primary energy pathway). Try measuring that when doing battle rope, pushups, etc. There’s a reason why cycling and running are used in the studies, the work can be measured.

  • Man, it doesn’t matter WHAT excercise you do, that’s not the point. The point is if you do any excercise, do it intens, kick your butt, all out. I do interval sprinting. Very basic, but very effective: 3 minutes warm up, then sprinting for 20 seconds, 20 seconds moderate to recover (a bit), repeat this 6 to 7 times. After that some cooling dow (3 to 4 minutes jogging) just make sure that you go full force and feel like you’re not going to survive:) no pain no gain…

  • Hi, have you seen Ultra Slimming Formula? (Go Google it) You will find out about the serious crimes we commit against our bodies. With Ultra Slimming Formula, you will discover how to burn off fat quickly.

  • Thanks James, as far as I know too many people get their dreams destroyed in front of real science and facts. Smart people use facts to reach their goals.

  • yes i mean it. i know the bad fat is the reason that stopping 6 pack coming outside even we work out well. Listen to this One of my friend working in fitness field suggested me this 7 secret food items to kill our jelly belly. worth watch here now =>

  • Why not just sprint for 30 seconds, walk for a minute than keep doing this for 15 minutes. I’m gonna do this when I can or during recess at school. If this works for some people pls like this comment I want to know

  • It would be a shame for you not to burn fat when other normal people are able to lose weight so easily with “Fat Blast Formula” (check it out on Google).

  • Wait I just did 1 circuit and I am quite tired and I am very hunger for some reason even thought I just ate lunch 30 minutes ago. Is that good or bad? Oh and it takes at least 3 hours for me to get hungry.

  • Hi there, have you considered “Musclegend” (look on Google)? There you will find a good free video demonstrating the best way to gain noticeable lean muscle really fast while dropping body fat as well. Brian is among the many guys which had amazing success using this method. Hopefully it helps you as well.

  • Everybody is saying that starting to young is bad for growth, that’s wrong because if you start earlier in your life it will be 5 times as easy to get a six pack when your older, note I’m not saying for kids under 8 or 9 to work out like this but I’m aiming this at 10 to 13 year olds.

  • Ok Thomas, not sure if this pertains to this video, but, I have a question… I recently just got back to working out regularly and today is the beginning of my 3rd consecutive week; I am also keeping with IF and vegan keto as well but on sundays I cut lose. Well, yesterday I really cut lose and today I expected the worse from the scale but, in actuality, I actually LOST 6lbs and I consumed carbs the two previous days before…. what does this mean?? I’m getting g back on track today and I’m looking to ride this wave, but I would appreciate your insight as to what is happening to me metabolically speaking. Thank you for all the great content!!

    Ps I should also mention that this time around I am implementing more weight training to my work outs with my cardio. Thanks again!!!

  • This information is awesome to finally know. I was did insanity max for three weeks then discontinued, due to misplacing it, and I only lost 2 lbs in that time. Granted I didn’t follow the meal plan put I hate as healthy as I could. I’m a high school student and our meals stink.

  • hey I have been doing this work out everyday this week since money and my arms literally can’t hold my weight anymore cause of pain. I’m 6ft4 and weigh about 240 pounds. did i over do it? what should i do next?

  • Hi there, have you seen Epic Lean Body? (look for it on google) You will find out about the crimes we commit against our bodies. With “Epic Lean Body”, you will discover how to get rid of fat fast.

  • If you really want to get some muscle and be stronger, you should take a look on Google for “Aston Muscle Ripper”. You are sure to end up getting the muscles you merit.

  • common misconception is that long paced workouts burn a lot of calories (which is true) however the source of where the calories used are from food previously digested and not from fat. What HIIT does is that it uses ur fat AFTER the workout as its main calorie and energy source to repair and return your bodies physiological states back to normal

  • Yep I agree. i know the bad fat is the reason that stopping 6 pack coming outside even we work out well.

    Listen I saw an interview with body building champion where he talks about 7 odd foods he eats to keep his abs hard.

    if you are serious go for it now

  • Thank you for the info. Based on this and other videos I’ve seen, I now use plain black coffee over ice as my pre/jntra drink instead of my pre-workout powder. I go first thing in the morning so I am in a fasted state. Am I on the right track here?

  • hey live lean, I’ve been doing this for a while now, I’m wondering how many calories I’m burning, I did all 3 circuits a day, and weight 141 pounds, can you or someone please let me know how many calories I’m burning at least just an estimation thanks!

  • If you seriously want to build muscle, you should search google for Mega Muscle Method. They will help you get the body you deserve.

  • Great visual I am starting an “after burn” program that includes full body workouts with super sets and limited break times. I like how you explained the factors of the workout triggering the after burn effect. I will use this in my program.

  • great video can you please tell me what exercise to do to burn fat, i been working out but I cant seem to lose weight it really sucks please help me!!!

  • Great video! Good job quantifying the actual calories burned due to the EPOC. As a percentage, this seems impressive but in absolute terms, it’s not that significant.
    HIIT is simply a time-saving tool for most people.

  • Awesome explanation! I couldn’t have said it better myself. The afterburn effect (EPOC) is one of the secrets behind my workouts! Thanks for posting this!

  • from what i know,, u need to do cardio work out:) after the excercise u still burn >,< and if u have muscle, it also help burn fat. oh i also know that some excercises like fast running, weight training also have after burn effect.

  • me and a friend used intense workout to see quick results. 3 sets of 10 reps at 185 pounds. with 3 sets of 10 curls at 125 pounds. rotating. bench, curl, bench, curl, bench, curl. no rest. within a week of doing this each day, we added an inch to our arms. and started to look ripped. you choose your workouts and do them quick with no rest. simple and easy.

  • so basically a good example of afterburn would be working out as fast and hard as you can and stopping for a short amount of time and then repeat the pattern again until you’re finally worn down?

  • The body burns calories 24/7….The amount of money this quack must have made from people’s lack of correct information is disgusting!!

  • Hi, have you considered Bellyfattack yet? Simply look on Google. On there you will see a valuable free video presentation by an established qualified dietitian revealing how to burn body fat. It made it possible for Lisa to burn her belly fat. Perhaps it will work for you as well.

  • I cannot fucking blieve people fall for this guy’s fucking bullshit. What in the fuck is he talking about, he’s not even providing any legit scientific evidence whatsoever.

  • This Almost-Magical Exercise Strategy builds muscle faster than steroids. Copy and paste into Google  Ready Set Ripped to find out more.

  • Good quick video, I think you should do more of these short videos in between your longer ones. ����

    I am always amazed at people’s reactions when I tell them. I don’t do cardio because it is incorporated into my full body workouts. I cut down my rest times and add sets to my routine.

  • Guys the afterburner effect is literally when you raise your metabolism. If you do dead lifts, squat press, sprinting, intense cardio, anything to boost your cardio, that’s the afterburner effect, that’s all. We all burn calories 24/7, the “afterburner effect” just makes you burn it faster. It’s not rocket science, don’t buy a dad about it lol

  • Thank you for your videos I find them very helpful in general. I am new in intermitted and keto diet. I do moderate cycling exercise and attend for some long rides as well. I am wondering how best I can utilise my diet to cycling in particular?

  • Hello, have you seen Ultra Slimming Formula? (Google it) You will discover the serious crimes we commit against our bodies. With Ultra Slimming Formula, you will discover how to burn calories fast.

  • Not exactly true when he shows longer duration exercise to just depelting glycogen stores. It depends on duration and intensity, he is not illustrating fat metabolism when doing aerobic exercise where you use 02, Glycogen and Fat. What he describe well is the anaerobic mechanism which impacts the resting metabolic rate (after burn) that will then consume energy from a variety of stores and overall inmprove the glucose metabolism and efficiency of using fat stores post exercise.

  • Also, from a pure calory burning perspective, I think steady state can be superior if you have an adequate level of fitness that allows you to mantain a pretty high pace during a long period of time. People always assume that steady state must be slow, but you can do a steady state session at a medium to high intensity and burn more calories than in a HIIT session, even if time is equated (try running for 15 minuts straight at your vo2 max pace). With cardio, the combinations are endless. People get trapped inside this made up labels.

  • 200 pounds and im 13 ;_; he lied, i was so happy to click on this video, now im sad, now i know commenters wont lie cuz there not going to get money from me (dont try my mom dosnt have a credit card) i was like “fuck yeah im gonna be not over weight now, and i watch an hour of worthless shit on this ;_; why

  • Mike is talking BS. ‘Afterburn’ does exist, but his description of it is hyperbole, to say the least. Your metabolism will increase MARGINALLY only.

  • My family laughed when I told them I would lose weight with “Blistering Fat Loss”, but then I showed them the results. Google “Blistering Fat Loss” to see their reaction. (You should see their faces!)

  • I just opened up your official website 99% irrelevant repeated stuff for example we dont loose fat through gym or dieting, ok bro i get it but what next, you dont have to repeat it 400 times 1% information was the after burn effect, rather than showing how to imply after burn effect you wasted like 20-30 mins. Now i seriously understand why you dont have seek bar on your video. No offense to you i still admire your ideas  

  • This guy would be good at selling time shares. If your interested in this stuff just google “after effect burn workout pdf ” you will be able to download the workouts for free and not sit through a redundant 35 minute lecture. Buy the way if you act now this tool is going to include a set of knifes to chop broccoli….what a joke

  • He says that he got that body without ever stepping into the gym before, wich I highly doubt, also he claims that he doesn’t like to go to the gym, but he does only to show off and look at chicks…

  • Mike’s workouts and techniques are not free. Do not click the links on his youtube videos. They just take you to a page where he talks shit for 25 minutes and then asks you to buy DVDs. Why the f**k would you say its free if you want us to buy DVDs.

    Better Option:
    Go to
    Check out Kris Gethin’s transformation videos which are actually f**kin’ free.
    It has everything. Training, Nutrition, supplementation and Recovery. It is awesome. I got great results from it.

    No I’m not advertising or anything. Just wanted to help people who are looking for it in the wrong place.

  • The 48 hours is really not as true as he makes it out to be. Your afterburn is really only good for 5-7 hours before its effect drops off dramatically unless it’s as intense as a football practice session which is unlikely for most people. If you do a quick 5-10 cardio session of high intensity 85% HR and above right after waking up followed by an evening workout, that should have a dramatic effect. One example is doing a set of 30 burpees, followed by 50 jumping jacks, plus a 200 meter sprint as fast as you can. This surprisingly activates a lot of muscle groups, and also helps if you are trying to build muscle too. If you keep the flood flow good, and metabolism high, more of your calories will go towards muscle building as opposed to being stored as fat. Just don’t get carried away with too much cardio. For example a 1 hour jogging session may burn some fat, but doesn’t activate growth hormones, or much of any afterburn effect, perhaps causing more atrophy. That’s why marathon runners generally have almost no muscle.

  • Thomas! I started keto at 319lbs, and I am down to 235lbs now…but I am barely losing anything now even when I stay around 1300-1500 calories and do 16hr fasting (plus 10-13k steps a day at work and at least 1x a week workouts). I was told I was insulin resistant and prediabetic when I started. No longer in a1c range for diabetes. I do have PCOS. What can I do to get that number going down again? I want to be under 200lbs by the end of the year. Please give me some advice. ��

  • LIKED the vid: I must admit TD i’m not much of a “keto” guy, however i do subscribe to IF and have known about the effects of EPEOC (aka afterburn) for a while now….So it’s nice to confirm what I already knew. Which is EXACTLY why whenever I do RT I consume a small pre workout meal about 45 mins-1hr before exercise and I do AT on an empty stomach…The whole point of having a pre workout meal is so I don’t run out of “fuel” during my RT workout and “hit the wall”….Having said that, because I consume calories pre workout I usually don’t rush to eat post workout because I know that I’m not that much in a “catabolic state” to ruin my gainzzzzz. Conversely, whenever I do AT in a “fasted state” I usually eat something within an hr of completing my run….Because when I run, I RUN, not necessarily “sprinting” but I sure as hell ain’t going for a jog. But that’s just me. DEUCES!

  • if you do crunches for half the amount of time this guy talks about how much he wants to help you by taking your money and selling you yet another bullshit scam, youll be ripped before you know it.  good luck everyone ^.^

  • I just drank my afterburn fuel out of my 5% jug and then saw my dick instantly hang lower and lower than my balls by the second whatever it takes 5%er for life

  • Well here goes down the drain another myth. People need to learn that it is hard work to be in shape. When people will understand that being in shape requires a lifestyle change than maybe less and less scammers will take advantage of them and the real information and truth will prevail. At least people will have to face the real choice and not spend a lot of time chasing unicorns and find only disappointment.

  • When the afterburn effect is activated say when I want to play soccer because I play soccer everyday for an hour and a half will that effect the afterburn effect when it is activated?

  • Stored glycogen is often enough to fuel the workout however the body has to repair and refuel the used glycogen, expend energy with structural cellular repair and lots more. Ultra-high intensity exercise, short bursts. It works, so long as you’re fueling your body with the correct foods.

  • Does that metabolic effect keep going even when you sleep? If I get a 20 minutes or 2 hour nap after my intense cardio of 30 minutes, will i lose that afterburn effect? Thanks a lot!!

  • That chart makes no sense. If the vertical axis is calorie expenditure, how does spending under the horizontal line burn more fat??

  • If your clever enough to work this out, he actually probably makes more money from youtube than selling the program, in order to keep his content fresh he uses the ideas in his sixpackshortcut program and makes newer youtube videos. your basically seeing everything in the program right here on his channel. i know this because me being a sneaky lad, i know how to get certain things free of cost and they’re pretty much the same as the vids on this channel

  • Hi there, have you heard of “MuscLeader” (have a look on Google)? On their website you will find a smart free video featuring how you can build visible lean muscle easily while burning unwanted fat simultaneously. Kev and plenty other guys experienced good results utilizing this technique. I hope it will work for you as well.

  • The afterburn effect is real, but way over-hyped. If you run on the treadmill for 80 minutes at 70% of your VO2 max (which is very hard to accomplish), you may burn about 150 calories extra after your workout. Big whoop. You can google search the afterburn effect and draw your own conclusion about it for free. Side noteyou cannot outwork your diet. This advice is free of charge.

  • Dude…your videos man. I would have been so lost on this fitness/keto journey. The black coffee pre and post workout was a game changer. Almost at 100 lbs lost since august ’18

  • You just broke my mind dude. I’ve got revise all my preconceived notions about HIIT now and rewrite a blog I wrote about it. Thank you so much for the insight and info.

  • Can anyone help me find a hiit/afterburn program that is 15min in total that you do 3 times a week, but each session consists of different exercises. Thnx!

  • This legit works I did it for one month and I lost lots of fat and with six pack short cuts they like spend live most of the video advertising their products well not most of the videos but some

  • Hello, have you heard of MUSCleader” (just search Google)? On their website you can watch a useful free video showing the best way to develop visible muscles really fast while dropping excess fat at the same time. Ryan or many other guys like him experienced good results applying this strategy. It may help you out also.

  • Serious question for you Thomas. When you talk about drinking Apple Cider Vinegar can I mix it with Mio or Splenda to make it easier to drink with water and does this detract from the idea of drinking it to begin with?

  • I already told you. You are smart if you understand you need to eat right at your age to kill your belly. btw!but ye The surprising part is my friend who is not doing much excercises, maintaining his six pack with this secret food items. worth watch here now

  • I’ve been doing high intensity training recently. Just got a personal trainer. I work out at 6am. I recently woke up in a drenched bed sheet. Is it related to my exercise

  • Hey man, I’m 5’10 currently 206. I was 255 in August and made good progress on my diet but for the last month I haven’t dropped any weight I’ve pleatu’d. Im trying this out to change it up and help loose body fat. How many of these would you reccommend me per day/per week?

  • Calories burned within workouts also tend to be exaggerated. I see people’s Orange Theory workout stats online and they’ll claim that, for example, as a 140# woman, they burned 600+ calorie during the hour class. Or that SoulCycle burns between 500-700 calories in a 45-min class. I doubt it.

  • i dont understand this guy hes always talking and never shows us how to do it. really makes my life complicated. i go on his website only to watch a loooooooong video thinking he will show us how to do it but he doesnt 

  • How the hell does one lift heavy ass weights after a 10hr fasted state and working out only with a cup if black coffee as a pre workout?

    I used to eat 3500 to 4000 cals per day and before the gym, would drink a protien shake mixed with a pre workout. My strength was through the roof. Woof woof. Now on my 6th day of Keto&IF 16/8, I train and have zero energy and I am weak as hell. Had to take off 40lbs from my deadlift and took off about 50lbs from my bench. This is not good. I won’t be doing much Progressive Overload if this keeps up.

  • Im 13 Im 5ft tall, I weight 77.1 lbs and i tried this for the first time and holy shit i felt this burn. i was red on my face biceps triceps arms shoulder and my chest, i was sweating alot, how many times do i need to do this in the week?
     P.S i didnt check my legs or crouch.

  • I am a beginner, I am a 44 yr old female…my questtion is what is considered an intense workout for me? can a beginner have an intense workout?

  • If you’re a skinny person will this help you to get more muscle and to get more meat on your bones and also is it a good idea to drink Gatorade after doing this?

  • I’m 15 I have about I don’t know a pound of stubborn belly fat that dose not wanna leave no matter what how many time should I do this per week

  • Hey James, could you do a video that truly explains some science behind how much sleep is really required for more muscle growth?

    Please, that would be much appreciated

  • Man damn you are getting more handsome than ever before whether it be facially or asthetically. You are getting better every day ����

  • Hi, what do I need to do once I’m already used to this workout? how can I increase the intensity of this workout? please respond. Thanks:)

  • mr sports science, can you make a video telling us a few secret tips to hack our diets and turn our bodies into fat burning furnaces, thanks.

  • OMG, did the exercises right after posting my first comment. My heart rate is 180 from just the first round! I think this is gonna work pretty well for me. Also, I have been having some trouble with my knee so the bear crawls didn’t go to well. Would leaving them out cause much of a problem until I get built back up?

  • Hey Thomas, is there a reason I’m not hungry on days I workout? If I don’t work out I’m starving all day. Everything I’ve read says it should work the other way around, but I’ve dropped weight because I realized this about my body.

  • Love your videos and most of your products. The staff in Austin has serious issues with fraud and customer service. Please get some competent people for your team in coaching, ordering, and definitely customer service. They overcharged me $16 and then double charged me. It took a week to get the theft returned and the excuses that the angry female, and that may be questionable, gave me was that they had to check for fraud in the company before returning the theft of my money. This behavior is unacceptable.

  • Brad Gouthro how long will it take to get ripped abs I’m a junior in high school and my gf wants me to get ripped fast? Thx for replying

  • im really hopin this will work cause at football practice im the only one pretty much who doesn’t take off the shirt cause no abs  

  • hi I wanted ask would this really work I tried a lot of workouts but they don’t do after burn effect would this do after burn effect. how much do you do this in a week. And one more thing if I’m sleeping or playing a video game would after burn effect work please reply asap Thank you.

  • so as i understand what you explained, the epoc calculation is based on the the calorie expenditure of the workout alone, and not based on the total calories burned post workout until homeostasis is achieved? in other words, 10%(approx) of a 500 calorie burn workout will only accomplish an extra 50 calories while in epoc no matter how long epoc lasts for? my previous understanding was that the extra caloric burn was 10% of the total calorie expenditure of the duration that your body is in epoc which could be up to 24 hours.

  • Big biceps and big brain! Love your videos Thomas! You have taught me so much! I’m 65 been working out for 49 years just started Keto on week 3, lost 4 lbs didn’t do it for weight loss more for the health part of burning fat for fuel. I do HIIT and strength plus some yoga mixed in for balance. Would love for you to do a video on a balanced workout week! You rock!

  • Well damn. I had been overly relying on an exaggerated notion of afterburn. My body is warm and sweaty for like two hours after my workouts, and I’d assumed that was how long EPOC lasted and was actively burning additional calories.
    At least we’ll always have good old, reliable, increased BMR. Don’t take that away from me James.

  • due to the high intensity muscle damage occurs so foods high in protein all the energy needed to repair muscle and restore physiological states comes from adipose (fat)

  • High intensity training allows you to burn extra caloric after main workout. For example, if you burned out 200 calories with HIIT, your extra caloric burn would be between 7 to 14 percent of main workout.

  • A bit late, but since we ARE being pedantic, and as this IS a science-based channel (& a good one at that!), I’d like to point out that EPOC is NOT “Excess Post Oxygen Consumption” as you write here (& in a couple of other videos); instead the correct full form is “Excess Post-EXERCISE Oxygen Consumption”. I apologise for being a bit of a dick…
    This should not detract from the fact that I think your channel is rather sound (scientifically).
    P.S.: And yes, EPOC is a bit hyped. That being said, HIIT is a more efficient form of cardio; it may or may not be more effective (depends on a lot of variables)…

  • Great video! I hadn’t realized before how small the effect of EPOC actually is. It really is exaggerated, I had previously assumed it burned at least an extra 150-200 calories.

  • Hey Thomas does also glycogen depletion to fuel your brain or due to temporarily elevated cortisol levels (like with caffeine or cold exposure) burn calories like exercising depletion?

  • Phenomenal channel. Some of your videos really make me laugh (in a good way). Could you do a video on the possibility of increasing testosterone (for us older guys)? I have a feeling most of the info on YouTube is bro-science.

  • Viewer request: Analysis of weightlifting shoes (like Reebok Legacy Lifter) vs low-drop cross trainers (like Reebok Nanos) vs flat soles (like Chucks) vs barefoot lifting.

  • once my body restores from my pushups and squats, I’ll do this. morning, afternoon and night, for two weeks every day. wish me luck!

  • Thank you for contributing numbers to our understanding of how HIIT affects post-workout metabolismI was surprised at how low the percentages were. Do please consider a deep dive on drop sets.

  • Out of curiosity, how would the info from this video integrate with the info you gave in your video on the best types of exercise to do in ketosis…? (E.g. heavy lifting 3-4 rep range, or less than 30 mins LISS-type cardio)

  • Thank you for another informative video. I notice you said about caffeine…is there a difference between caffeine source e.g. green tea vs coffee? Also are there any links to muscle growth, metabolism and HRV?

  • Could you comment on building strength without testosterone? Or how these are related? I’m on cancer meds that eliminate all testosterone in my system. I know that isn’t what you do but I don’t know where else to ask!

  • You should take a look at the video Natacha Ocean did on HIIT vs LISS. I think she conducted two hour sessions and HIIT managed to burn an extra 100 calories after three hours of rest.

  • BRO! The afterburn effect is NOT going to to turn on from regular weight lifting! You dont know what your talking about man. I use the afterburn effect as my main tool. HIIT is what turns it on. Sprints,burpees, and intense stuff that burns ur energy very rapidly. NOT just low rep lifting…

  • Hey Thomas, I live my life almost exactly how you recommend and the results are nothing but amazing. Been doing keto with intermittent fasting for about 8 months now. I’ve never felt this healthy in my life! However, I just moved to Germany and I feel like I can only avoid beer so many times. I don’t want to be a party pooper and say no to every beer. Do you have any advice on how to get ride of the occasional drink I may have? Thank a lot

  • I think the benefits are exaggerated as well, but there are other factors at play which cause HIIT to pack a disproportionate punch. First, many people underestimate what they would get out of steady state, while HIIT makes it easier to hit maximal effort. Second, for those not used to sprinting work, sprinting is a strength training exercise at first. This means muscular development and even more caloric benefit than just epoc.

    It’s not wrong to point out that HIIT isn’t the magic bullet some are claiming, but I think that there are other factors that should be considered by the critics.

  • One thing I’ve heard about hiit training is that it preserves more muscle mass than steady state cardio, and it speeds up your metabolism. I’m not sure if that’s true, but nothing you said in this video refutes that. EPOC is an acute measurement, but is there any research on how hiit affects your metabolism over time? Also, being in a calorie deficit can cause you to lose muscle as well as fat, so is there any scientific evidence that hiit preserves more muscle mass than steady state cardio?

  • PLEASE REPLY i have to warm up before this or no?
    do i start directly?
    2.and what do i do after I finish?
    3.and when do i eat before or after?
    and the timing like an hour before i start or what

    hope you understood me
    thank you

  • You should do a peer review of EDDF. I know you two are on the same page (as I am as well and I follow both of you) but you could make a fun clickbait video about him.

  • What does he say in the last senctence between 3:47 3:50
    “Fitness is intensity dependent and not…?” This little word I can’t understand. 

    I can’t speak english very well:/ 

    Thank you!

  • Ill be trying out this workout tomorrow. So ill let you know how it goes. Also how often do you think we should do this workout? Once a day?

  • Hey Thomas. The FDA just recently approved a sugar called “Allulose”. It’ll probably be in a lot of keto products soon. I’d like to know what it’ll do to my body before it starts flooding the market! Hope to see you go over it soon:)

  • The gym I use has the bike with cross country setting(varies difficulty) I ride for an hour average 11 to 12 mph for 1 hour and says I burned a whole 350 Cal. This pissed me OFF till I thought about the after burn and I know it can’t be right on Cal SO I do it knowing I’m giving 100% and I’ll get my results ive earned Thomas dude your always on point

  • I’m new here and honestly you should just start a course starting from the basics and working through all the details. You are very good at explaining things

  • This most likely just confuses all the new lifters that are out there because it has them thinking “Oh no I’ve been doing it all wrong now I have to switch to this way of burning fat”.. Just do compound exercises, build a good routine for yourself eat clean and healthy (Way less sugars and fats in your foods) Drinking lots of water, focus on getting in the gym and hitting legs if you really want to lose fat. Squats, lunges, Bulgarian squats, Leg presses, and make sure you are pushing yourself. You will not go anywhere if you’re not pushing yourself! Then follow it up with a good routine for your abdominals right after or maybe just about 15-20 minutes of steady cardio. Remember! You may feel like you just did one of the hardest things ever and expect results instantly because of it…..we all wish it was that easy. Stay determined

  • High intensity = exercises that require MAXIMAL effort.

    The best HIIT is Sprinting, Weight Lifting does not provide a big amount of EPOC.

    During Cardio, our bodies cannot burn much fat/glycogen because there isn’t enough time to break it down for our muscles to burn so instead uses Glucose (food we just digested)

    Hardly any fat or glucose is burned DURING HIIT

    AFTER HIIT is when we burn fat for energy to remove byproducts produced from ANAEROBIC respiration and to repair muscle damage.

  • Brad does this workout loose fat and makes a sixpack? Beacause i do a sixpack workout that SHOULD make u get good abs but i trained alot and i dont have a big belly at all but i still dont have the abs getting bigger its going so sloow can u recommend some workouts of yours that will make me get sixpack fast and some good things to eat? Im doing this one and another one where u do 40 sec training 15 sec break and then keep on that with some other excersise 8 minutes long but help whay should i do every second day to get a fast sixpack?!

  • Im a 15 year old 226 pound male im looking to burn calories and get a flat stomach before prom would this really help and looking for help

  • Hey I don’t know if you already made a video about lactic acid. If you do could you please point me the video or could you address it? Hypertrophy, metabolic, eccentric portion of exercises are great for muscle development but I can’t seem to find anything positive but negative about lactic acid, which is a burning sensation during a workout(If you do high volume in a bicep workout, you feel that your bicep are on fire and needs “breathing”). Does this enhance or suggest a positive muscle development instead of a byproduct which only causes fatigue? If it only fatigues, it means in the long run you’ll be able to lift less and do less volume and that prevention of lactic acid is suggested. Thank you for your time and understanding!

  • There is only two excercises which burns and after burns longafter its done i.e watching videos of you and Alanroberts for the fake peddlers

  • Funny,,, after my workouts I’m usually NOT Hungry at all and can go until whatever next meal time is. But, full disclaimer,,, I’ve had some Coffee at various times during my training.

  • I’m 5 foot 9 male, lost 40 pounds (210 pounds to 170 pounds) from good nutrition, consistent weight training and HIIT. I hate cardio. If your goal is fat loss, skip the cardio.

  • You haven’t mentioned any specific intensities in terms of HRmax%. You’ve only used 1 reference. Steady state cardio EPOC does not last only 15 minutes, it is dependent on the intensity of the steady state cardio. And you haven’t talked about the potential for the total net energy expenditure to be higher for SS if the intensity is high enough, as you’re burning way more calories during the exercise.

    Enjoyed the way you do your videos though, but please don’t use just one reference.

  • I been waiting for a video. It’s been dead on all sites. I need something. I’m to sick to sleep. So as I watched this I found out I have no clue what your saying. Either my mind is foggy because I’m sick. Or I got stupid. Seeing that I’m a negative. I got stupid. However good video.

  • I was at a salon the other day, conversing with other clients. The one girl was in a hurry, she was heading to the gym with friends. She was drinking a coke, minutes before heading to the gym, I was just shaking my head. Few people actually talk about the issue about raising your insulin right before you exercise and what the consequences of it will be