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stores long after you’ve finished exercising.
     
    How will this get rid of the fat on your body? Because of the ‘afterburn’ effect. You are going to train so hard your metabolic rate will go through the roof and it will stay high
even after you finish training while your body adapts and recovers. This will cause you to burn more fat for 24–48 hours after exercising, depending on how intense the training was. Of
course, you also get the health and fitness improvements that come as a result of working your heart, lungs and muscles harder.
    You may have been told that exercising at a comfortable pace is best for fat loss because you are working in the ‘fat-burning zone’. This is just plain wrong. People who say this are
confused by the fact that training at low intensities causes the body to use more fat than glycogen for fuel while you are exercising. But what they don’t realise is that high-intensity
exercise causes more fat to be burned in total when you take account of afterburn. Plus, with this type of training, the next time you eat, the calories from your food will be used to replace the
glycogen you used up rather than stored as fat.
    By following the Fat Burn Revolution you will shed more fat, experience fewer injuries, improve your health, get a better body shape, increase your energy levels and with your accelerated
metabolism it will be easier to maintain your leaner physique in the long term. Plus, as bonus, you won’t need to spend as much time exercising.
    If deciding to switch to this type of training now sounds like a no-brainer, that’s because it is.

If you want a great body, you’re going to have to eat a great diet.
    The Fat Burn Revolution workouts will burn off the fat stored on your body due to your past habits of eating the wrong foods and not doing the right kind of exercise. But
if you continue to eat that way now, you will simply keep replacing those fat stores and you won’t get the results you want.
    I know this is going to sound simplistic but, when it comes down to it, it is as clear cut as this: you have to accept that the reason the excess fat is on your body is because
you have been taking in, via food and drinks, more fuel than your body needs so that your body has cleverly stored it as fat to use up later. Don’t worry, starting the Fat Burn Revolution
will give your body the signal that ‘later’ has arrived and it’s time to dip into those fat stores, but it will only work effectively once you stop overfeeding yourself.

     
    If you’re hoping to find a way around that truth, forget it, there isn’t one. If you want a better body, you’re going to have to make changes to what you eat. I’m asking
you now: what would you rather have, fantastic physical fitness, huge reserves of energy and a strong sexy body, or to eat lots of processed foods that make you feel like crap? The choice is yours,
but it sounds like another no-brainer to me!
    The days of guiltily cramming tasteless, cheap foods into your mouth are over. Nourish your body and it will thrive.
     
    The good news is that you don’t have to starve yourself. In fact, you don’t even need to give up eating any type of food entirely.
cancel calorie-counting and ditch the diet

    A s you learned in the previous chapter, the Fat Burn Revolution is going to put your body in a state where you burn fat around the clock, so
it’s not necessary to start trying to calculate how many calories you torched during sessions in order to allow yourself a related amount of food.
    In my experience, people do best when they abandon the calorie-counting mentality. It’s good to know which foods are calorie-dense and which aren’t, but that is not the only aspect
foods should be judged on, and daily calorie allowances are not the best way to manage your diet while following this programme.
    Don’t think of the changes you’re going to make to what you eat as going ‘on a diet’. You are going to be making