What is EPOC and why is it relevant? EPOC sounds like a character from the Matrix, however in the exercise world it is an acronym for Excess Post-exercise Oxygen Consumption. Everyone knows that one of the valuable components of exercise is that it aids in weight loss (fat loss) by burning calories. The longer or harder you exercise the more calories you burn. The weight loss equation is simple; burn more calories than you consume. So, the best ways to lose weight are to reduce your calories consumed, and expend more calories through daily activity or exercise. There are many other minor factors that you can imploy in this endeavor, but only one other major factor. That factor is your metabolism. Your metabolism controls how many calories you burn throughout the entire day (not just while you are exercising). One way to increase your metabolism is to add lean body mass (muscle) which requires additional calories to maintain, another trick to increasing your metabolism is to consume many small meals throughout the day, rather than 3 large meals. Another way to increase your metabolism is to maximize your EPOC. When you exercise, you burn calories during the workout, but you also have a slightly higher metabolism after the workout which can assist your quest for fat loss. How many calories you burn after your workout depends on the intensity of the workout. At one extreme, a grueling weight workout where you work large muscle groups to failure can have an impact on your metabolism for up to 38 hours after the workout, potentially resulting an additional 700 calories burned. At the other extreme, a moderate walk on the treadmill for 30 minutes might only result in an elevated metabolism for 30 minutes with an additional 15 calories burned. The key to maximizing EPOC is intensity. The harder your workout, the more your metabolism will be elevated after the workout. This means if you are doing a cardio workout, you should strive to incorporate some sprint intervals into the routine and don’t worry about the length of the workout, only that you are pushing your limits. To maximize EPOC during weight workouts, you need to use large muscle groups in demanding exercises, and take each to, or close to failure (squats, dead lifts, rows, dips, presses). In summary, if your goal is to lose fat, then you should make your workouts intense as possible, not only to burn more calories during the workout, but just as importantly raise your metabolism even after your workout.
10:38pm 4-8-2010
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