How To Burn Body-Fat While Resting
- Apr 02, 2015
- Dr. Asa Andrew
One of the reasons I am a big fan of morning workouts is for a powerful tool that can be used for fat loss called EPOC. This stands for Excess Post-Oxygen Consumption. What does that mean? It means this is the energy the body uses to restore the body back into a balanced state after a hard workout. The harder we typically work in any given workout can yield amazing results throughout the day for body composition. The key to unlock EPOC is increasing the intensity of any given workout. For example, walking the dog will probably not create the EPOC effect. However, a focused brisk walk for 15 minutes will. Our effort equals the results. Here are some basics to understand on how to maximize EPOC.
1. Oxygen is Used Post-Workout
This helps to rebuild energy levels called ATP. Carbohydrate is used to refuel the muscle, and protein is used to repair the broken down tissue.
2. Interval Training and Heavier Weights
This type of training increases the EPOC effect, which will ultimately burn more calories. The harder the workout, the more energy and oxygen are used to repair the body, which burns more calories while you are resting!
3. HIIT (High Intensity Interval Training) or Tabata is the Best Way to Stimulate EPOC
Sprinting on a treadmill for 30 seconds at full intensity followed by a resting period of 30 seconds and repeating for 5 minutes can yield a greater EPOC effect than walking on a treadmill for 30 minutes. Our intensity yields the greatest results. The reason is that it utilizes more oxygen in the process.
4. Resisitance Over Cardio
Research has proven that resistance exercise will yeild greater results during the day and overall than just cardio alone. The goal is to work harder in a shorter period of time. That is one of the reasons why many workout videos (like P90x or others) work so well. They are high intensity, using your bodyweight, and the EPOC effect afterwards is at a very high level.
5. Duration Matters
A shorter, intense workout time is greater than a longer one. Less is more. Make it a goal to push yourself hard during a workout to get the maximum benefits. The higher the intensity, the greater the result.
*Exercise is Medicine is a campaign of the American College of Sports Medicine for health care professionals to encourage exercise for improving overall health.