What are the Benefits of EPOC- Excess Post Exercise Oxygen Consumption?

Why would you want to consider EPOC when your goal is to lose weight?

Ever wonder what the fitness pros won’t tell you in their Youtube videos?

I remember when I first learned about EPOC back in college and I immediately wanted to try it out for myself. After years of refining the system, I’ve got the secret formula right here.

Excess Post-Exercise Oxygen Consumption (EPOC), also known as the “afterburn effect,” refers to the increased oxygen consumption that occurs after strenuous exercise. Here are some benefits of EPOC:

1. Increased calorie burning: EPOC causes your body to consume more oxygen and energy, leading to continued calorie burning even after your workout. This can support weight loss or weight maintenance goals.
2. Fat metabolism: EPOC primarily relies on fat as a fuel source, which can enhance fat oxidation and promote weight loss over time.
3. Enhanced cardiovascular fitness: Engaging in intense exercise that triggers EPOC helps improve cardiovascular fitness by challenging and strengthening your heart and lungs.
4. Elevated metabolic rate: The heightened metabolic rate during EPOC can contribute to an overall increase in energy expenditure, potentially boosting your metabolism in the long term.
5. Muscle repair and recovery: EPOC stimulates processes that aid in muscle repair, glycogen replenishment, and restoration of oxygen levels, helping your body recover from intense exercise more efficiently.

Remember that the magnitude and duration of EPOC can vary depending on factors such as exercise intensity, duration, and individual fitness levels. Regularly incorporating high-intensity workouts into your fitness routine can maximize the benefits of EPOC.

What does EPOC look like in your exercises selection? I’m going to give you the recipe I’ve used for over a decade of coaching 1,000s of busy adults to reach their weight loss goals.

Here it is:

1. Warm up 5-10 minutes to develop intramuscular temperature and prevent injury
2. Perform a dynamic warmup for 5-10 minutes to improve mobility and prevent injury
3. Select 6-10 resistance training exercises in your gym or at home that match your sport or performance goals
4. Perform 15-20 minutes of cardiovascular exercise AFTER resistance training and incorporating interval training is even better
5. Cool down by stretching and foam rolling to begin the repair and healing process for your muscles
6. Refuel with a well balanced meal that includes protein within 45 minutes of your workout and carbohydrates within 3 hours post workout

If you’re looking for more support in your own weight loss journey, reach out to me via email and I will get you a free 7 day trial of the only weight loss program you can do in your gym or home that will keep you safe and supported along the way. Email me at riseup@fitlifechampions.com to sign up today, absolutely free.

Dave Glaser Owner and Head of Client Success