If you’re wondering how lose body fat quickly for either sport or health, a Phenomena known as Excess Post-Exercise Oxygen Consumption (EPOC) is very important. How to get maximum EPOC is a question you need to ask yourself if you want to get lean.

Today I’m going to let you know about a method of exercise that will save you time and get you more effective fat loss.

You don’t need to be a member of an expensive gym, you don’t need to have lots of gimmicky equipment either. In fact this method allows you to train with little or no equipment and will save you time! Interested? Read on for more…

How To Get Maximum EPOC, And What it Is

How to get maximum EPOC

Excess Post-Exercise Oxygen Consumption (EPOC) is an increased rate of oxygen intake following intense exercise. Post exercise the body goes into a state of recovery where, oxygen (EPOC) is used to restore the body to a resting state and adapt it to the exercise just performed.

Why is this useful for effective weight loss?

EPOC results in an elevated calorie consumption. In response to exercise, fat stores are broken down and free fatty acids are released into the blood. The oxidation of free fatty acids as fuel and the energy consuming re-conversion of FFA’s back into fat stores (a futile cycle) both take place. If you are trying to create a calorie deficit then this will help.

How long will EPOC last?

The effect is greatest on the first few hours post exercise and reduces over time. It may last up to 48 hours depending on the intensity of the exercise performed, so if you exercise 3-5 times per week then you will benefit from EPOC calories daily!

Do all types of exercise create EPOC?

Studies show that the EPOC effect exists after both strenuous anaerobic exercise and more gentle aerobic exercise, however if comparing the two, anaerobic exercise has the greatest EPOC effect. In practical terms for greatest fat loss anaerobic exercise in the form of high-intensity interval training is significantly more effective despite sessions being shorter and consuming less calories at the time!

So How Do I Benefit From Maximising EPOC?

Whether you use a gym or exercise from home on a regular basis, it’s going to keep your EPOC high through the week if you train correctly.

For most effective fat loss it is advised to perform high intensity interval training workouts such as sprint intervals on a rowing machine or running alongside weight training and bodyweight workouts like compound resistance exercises and burpees.

Protocols such as 20-40second sprints for shorter periods of time rather than long slow exercise sessions like jogging are most beneficial.

Training this way is how to get maximum EPOC, plus the added benefit is that it saves you time and gives effective fat loss and fitness results too!

If you want to know more about how to get maximum EPOC then please get in touch or ask a question below on the blog.

Have a great workout! Nico.

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