Do you like the sound of burning more calories and losing fat while you sit on the couch or while sleeping?
Well, it’s very possible, and I’m going to show you the top secret to losing weight faster. It’s called the EPOC effect.
What is the EPOC effect?
The Exercise Post Oxygen Consumption (EPOC) or the ‘afterburn effect’ is the physiological response of the body wanting to remain in a homeostasis (stay the same) environment. As we exercise, our body takes-up more oxygen to function. While doing high-intensity exercise our body burns more calories than usual. This means we owe our body oxygen.
Have you ever gotten a burning sensation in your muscles? Well, that’s our muscles’ oxygen depletion and lactic acid build-up. For our body to recover, we owe it oxygen. This is where the magic happens.
The EPOC or Afterburn effect that can last from 12 to 72 hours post-exercise. The body works harder to get back to homeostasis.
Which Type of Exercise Is Best?
Research shows that there is a strong link between Interval Training and Resistance (weight) Training to increase the body’s metabolic rate and fat oxidation. Both of these types of activities are more strenuous than cardio like walking or jogging. You may be asking, “If I exercise longer, won’t I burn the same number of calories walking, then doing the interval training?” Yes, but the whole point of the more strenuous training is to increase the EPOC effect. So how can you burn more fat while you sleep?
Resistance or weight training is an excellent way to increase the EPOC effect on your body. Lifting weights not only increases the chances of building lean muscle tissue, but also brings the body to the intensity required to generate the EPOC effect.
Using compound movements is a good strategy. Compound movements are exercises that use multiple muscle groups, one of the best ways to burn fat.
Here are some popular compound movements that you can try today:
- Squat Press
- Chin Ups
High-Intensity Interval Training
High-Intensity Interval Training known as HIIT is now becoming one of the most popular forms of cardio training. HIIT gives you the ability to burn the same amount of calories in a less time. This type of training involves a short time of High-Intensity exercise followed by a period of complete rest, giving you the chance to recover and go again at the same intensity. One of the best forms of HIIT training is sprinting. You can also include some spin bike, rowing, or hill sprints.
Here is a great HIIT workout you can try at the gym:
- Exercise: Spin Bike
- Total Time: 17 minutes
- 30 seconds effort/30 seconds rest
- Complete 5 rounds then have 1 min rest
- Repeat 2 more times
Burn More Fat
With a little dedication, I promise you are going to notice a massive difference in your results. Having a stronger metabolism through the EPOC effect will ensure that you burn more calories than usual, and reach your goals that much faster.
To Your Best Health!
– JJ Coutts
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