How to Use EPOC for Maximum Fat Loss

If you’re bored with your current fat loss routine, I’m going to show you how EPOC (postexercise oxygen consumption) can kick start a new epoque of fat loss for you.

I can hear you asking, “So Egan, what on earth is EPOC?”

The answer, my nubile friend is that EPOC deals with the energy consumed by your body during the periods after your workout. In case you didn’t know, it takes time for your body to reach homeostasis after a workout.

Just so you don’t have to reach for a dictionary, homeostasis is the place where your body was before your workout. It’s basically your body at rest, and your body expends energy while it tries to reach this rest state after you do an intense workout.

If you want to maximize EPOC, you must incorporate high intensity interval training or HIIT. With HIIT, you perform an exercise at maximum intensity for a short period, and then you rest for a short period. For example, you can sprint for 30 seconds, then rest for one minute.

Repeat this cycle for 5 to 10 reps.

You can also perform your HIIT workout with weights. If you are using weights, you should use compound  movement, such as dumbbell clean and jerks, for 5 sets of 10-15 reps.

The calories will continue to burn for up  to 16 hours or more after your HIIT workout is complete. That can amount to between 51 to 127 extra calories burned after one HIIT session.

For a real body transformation to occur, you have to continue performing HIIT for several weeks to take advantage of the comulitive effect of EPOC.

Related articles:

1. Dumbbell Workout: Better For Fat Loss?
2. The Myth of the “Fat Burning Zone” for Fat Loss
3. Interval Training on an Exercise Bike for Fat Loss
4. Do One Complex, Use One Dumbbell, Work Every Muscle
5. Carbohydrate and Calorie Cycling for Maximum Fat Loss