EPOC

No it’s not a new sci-fi TV show. And it’s not the newest innovation in high performance engines.

So what exactly is EPOC? It stands for excess post-exercise oxygen consumption. Something that sounds so scientific is actually a simple metabolic function, which can be of great benefit for those looking to lose fat or prevent further fat storage.

When you partake in an intense workout your body needs energy to do work. This energy will usually come from stored carbohydrates. Muscle glycogen that was stored from ingesting carbohydrates is broken down into glucose and used as fuel.

When you utilize all of this stored fuel your body has to revert to a secondary fuel source, so it starts to burn fat for energy.

This is where EPOC comes into effect. If you told the average person they can burn fat after their workout, they would call you crazy. However it is possible.

When you partake in intense workouts your body requires more oxygen. The harder you breathe the more oxygen the body takes in.  The extra oxygen will work to raise your metabolism. Since you’ve spent your carb storage the body now will turn to fat. So what about this magical after workout fat burn?

After you finish your workout and leave the gym your body will start to enter the recovery process. Due to the greater increase in oxygen and the resulting rise in metabolism, your body will continue the energy expenditure for 24-48 more hours. Keep in mind that this is not 24 hours of full force metabolism. Your metabolic rate will steadily decline.

A study in the European Journal of Applied Physiology found, that subjects tested after an intense bout of exercise still had an increased metabolic rate up to 38 hours after concluding. This is due to EPOC.

So as you see greater intensity will lead to a longer fat burning effect after you conclude your workout. This has also been referred to as oxygen debt.

How can you take full advantage of EPOC?

Well to start with there are numerous ways of training. I’m sure you’ve been to the gym and seen the diesel crew. The guys with huge muscles and bigger egos who stand around a bar holding enough weight on it to drown a battleship. They’ll knock out a few reps with a hearty grunt, give a chalked up high five to their spotter then stand around for several minutes before doing it again. Then you have the girls who will walk a nice steady pace on a treadmill while chatting it up with their friend on the next machine. Or even worse using a cellular phone.

Neither of them will benefit from EPOC because they’re barely expanding enough energy.

For EPOC to come into play you need to use up your carb storage. The only way to do this is to raise your resting metabolic rate. This will not happen in either of the two previous scenarios.

The best way for you to do this is intensity. Nobody says you should bench press a Chevy but at the same time you should lift heavy. Use a weight that will allow you to do 10-12 reps. Be sure to keep rest periods to a minimum. If you’re a beginner 60 seconds, if you’re intermediate 45 seconds, and if you’ve been lifting for a while and can handle it 30 second rests.

Now immediately after your last set its HIIT time. A good 25-35 minute HIIT session after the weights will have you pretty breathless, but in return you’ll be taking in more oxygen and reaping more EPOC benefits.

You can also use this on your off days when you don’t lift. HIIT cardio is an aerobic endeavor meaning it requires oxygen. However you need to get your respiratory system working to get the EPOC advantage. So a steady walk or jog isn’t going to cut it. Try this instead:

Using the treadmill as an example, do a five minute warm up. At minute 6 up to a running pace, 6-8 MPH for 60 seconds. At the start of minute seven lower the speed to 3-4 MPH for two minutes. Repeat this alternating pace and finish off with a 5 minute cool down for a total of 35 minutes.

On a final note EPOC is not the end all for fat burning. It can only be beneficial if combined with a healthy diet of lean protein, complex carbohydrates and mono/poly unsaturated fats.

©2011 BEST FITNESS NOW