AFL training program

AFL training program | Accelerated fat loss

AFL training program | Accelerated fat loss

AFL (Accelerated Fat Loss) training is an 84 days transformation program formulated with metabolic conditioning principles. The AFL training program consists of 3 phases. Each phase of AFL comprises of 28 days (4 weeks).

The AFL training program unquestionably needs proper supplementation. You cannot continue the AFL training program without supplements due to the extreme delayed onset muscle soreness (DOMS) induced by the aggressive AFL training method.

afl-resultWhat you achieve?

Here is what you can achieve with AFL training program.

  •  Up to 12% fat loss (approx. 4% in 28 days)
  •  Lean & quality muscle gain
  •  Improved strength & stamina
  •  Aesthetic physique
  • Fittest you

AFL training program

The AFL training program consists of 2 days workout cycle with careful choice of 2 to 3 days rest per week. The rest days can be decided by the individual. If serious muscle soreness persist you can skip workout and take rest for recovery. Even continuous rest for 3 days is not an issue as recovery is very important and also to avoid CNS (central nervous system) overload. Aim for 4 – 5 workout days per week.

The supplements suggested along with AFL training program is very important as they synergize well with the workout program and accelerates fat loss and build muscles effectively. A proper diet with high protein and moderate carbohydrate is equally important.

Requirements to start AFL training program:

Conventional deadlift with proper bio-mechanics

AFL IS NOT FOR BEGINNERS. Detailed knowledge in exercise movements (bio-mechanics) is very crucial to prevent injuries and keep up with the AFL training. If you are not good in exercise procedure or biomechanics, it is very important to hire a qualified personal trainer to guide you.

Principal mark of ASL training:

The key drive of ASL training is to increase your oxygen consumption & lung capacity. With proper knowledge or guidance in bio-mechanics you can clearly emphasize your focus on maintaining an elevated heart rate throughout the workout duration.

AFL workout (phase 1)

Day 1    
ExerciseSet 1Set 2Set 3Set 4
Dumbell swings30
Abs (supersets)
Overhead barbell decline sit up8888
Spell casters16161616
Legs & chest (supersets)
Barbell bench press16161616
Lats & shoulders (supersets)
Weighted Pull ups 8888
barbell clean and press16161616
Biceps & triceps (supersets)
Drag curl8888
Parallel bar dips (triceps)16161616
Metabolic finishers
Box jumps1 min
Dumbell swings30
Steady state cardio20 mins
Day 2    
ExerciseSet 1Set 2Set 3Set 4
Dumbell swings30
Abs (supersets)
Overhead barbell decline sit up16161616
Spell casters8888
Legs & chest (supersets)
Barbell bench press8888
Lats & shoulders (supersets)
Pull ups 16161616
barbell clean and press8888
Biceps & triceps (supersets)
Drag curl16161616
Weighted Parallel bar dips (triceps)8888
Metabolic finishers
Box jumps1 min
Dumbell swings30
Steady state cardio20 mins

Essential Supplements:

ZMA (zinc monomethionine /asparate, magnesium aspartate & vitamin B6):

  • Faster muscle recovery
  • Build muscle size and strength
  • Support fat loss
  • Better sleep & supports optimum testosterone levels.

Amino acid tablets (Preferably Universal nutrition’s Amino Tech / Gaspari nutrition’s AminoMax 8000):

  • Pre and post workout
  • Enhance anabolic reaction
  • Prevents muscle breakdown
  • Improved muscle growth & muscle recovery

Science of AFL training program:

Accelerated fat loss workout

Accelerated Metabolism:

All the chemical reactions that takes place in the body are called metabolism. In general, there are two types of metabolic reactions called catabolic and anabolic reactions.

Catabolic reactions:

The AFL training increases the breakdown of stored fat for energy, as the first two sources of energy fuels ATP (adenosine triphosphate) and glycogen are depleted due to the intensity of workload. This effect lasts longer even after workout and burns more fat until the metabolic shift occurs.

Anabolic reactions:

The efficiency to recover, repair and build muscles are supported by the body’s natural anabolic reactions and are optimized by supplements. The construction of smaller energy molecules to larger energy molecules to build and repair the muscle tissues happens throughout the day, as the micro trauma induced during workout will be higher due to major involvement of more muscle groups.

EPOC (Excess Post-exercise Oxygen Consumption):

The EPOC or simply the after-burn effect is the continuous physical activity of the body that occurs post workout. The AFL training program increases the need to consume more oxygen during workout and does not limit with the workout duration. The need for more oxygen lasts for several hours after completing the workout. The body will take more time to compensate the oxygen deficit occurred during workout. Due to the high intensity of the AFL training method the EPOC effect is more elevated and increases the thermic efficiency (efficiency to burn calories).

afl-workout-accelerated-metabolismIncreased thermogenic effect:

The EPOC combined with the catabolic and anabolic reactions spikes up the thermogenic effect during and after workout. The AFL training amplifies the heat produced by the body during workout and lasts several hours post workout. This sustained thermogenic effect also, a component of metabolism directly contributes to the energy expenditure and indirectly pushes you on a calorie deficit leading to weight loss.

Exercise induced hormone secretion:

Serotonin, Endorphins & dopamine:

Serotonin works with endorphins to make the workout a pleasurable activity. It also contributes to happiness, restful sleep and healthy appetite. After a completed AFL workout session, you get a sense of happiness and satisfaction. Even, the pain induced by workout will be pleasurable. This happens because of the release of endorphins and dopamine that’s released naturally to achieve satisfaction. These hormones are responsible for the addiction towards the iron game and contribute to a healthy weight loss.

IGF (Insulin-like growth factor) 1:

This is one of the secret ingredient most of the pro bodybuilders have in their arsenal. IGF-1 may contribute anti-aging. It increases the antioxidants, improves blood sugar balance and supports hyperplasia (formation of muscle fibers).


Accelerated Fat Loss training program can be safely followed by men and women with proper knowledge / guidance. It is a unique workout program fashioned for experienced fitness enthusiasts by Karthik Sethuraman, primary author for Science & Fitness.

Stay connected for AFL 2 & AFL 3 workout program.


Resistance exercise induced a significant (63%) increase in IGF1 expression in skeletal muscle at 1 h after exercise. This increase was maintained until 3 h after exercise. (quick ref. skeletal muscle parameters)

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