Weight Loss and EPOC

The value of vigorous exercise for weight loss is dependent to a great extent on the principle of excess post-exercise oxygen consumption (EPOC), also known as the after burn effect. This is the increase in metabolism that follows strenuous exercise. The more intense the activity, the stronger the EPOC effect.

The after burn effect has been shown to last for a day and a half following an exercise session. This means that you burn more calories even at rest than you would have without EPOC. When combined with a healthful diet, providing all the essential nutrients for muscle recovery and cellular support as well as for stimulating fat loss, the results can be quite dramatic. Body transformations begin to appear in just a week or so.

To take advantage of the after burn effect for accelerated weight loss, you must work at maximum intensity. Workouts are short but very strenuous, with little rest between activities. These activities may include heavy weight lifting and running or cycling at top effort. In some programs, there is no rest at all, but rather the activity is continued at a more moderate pace for a time, before resuming full intensity.

Because many people have trouble pushing themselves this far – or in recognizing when they’re working hard enough – engaging a personal trainer is a good idea. The trainer is there to make sure that all exercises are performed safely, while encouraging you to work at your top level. A trainer has the experience to design a personalized program that will help you to meet all your goals with maximum efficiency.

During exercise, oxygen molecules in the blood are taken up by working muscles. The amount of oxygen that can be used – called the VO2 max – is dependent on the strength of the heart and the capacity of the lungs. Working near the VO2 max (at about 70 percent) with vigorous exercise is what triggers the increased uptake of oxygen following exercise, as it must be replenished.

Long, moderate-effort cardiovascular workouts have also been found to produce the EPOC effect, but high intensity work is most effective for accelerated weight loss. Once the target weight has been reached, a maintenance program which varies workouts should be adopted. High intensity work is recommended only for short periods, to avoid overtraining and burn-out.

A longer duration high intensity training program – as when a great deal of weight needs to be dropped – should be broken up into month-long stretches, interspersed with a week or two of moderate activity. This gives the body and mind a bit of well-deserved rest, as well as reducing the risk of injury. Furthermore, muscles become accustomed to a workout routine if it is performed regularly for a long time, so that they cease to work as hard, leading to a plateau in fat loss and muscular development.

Working with a personal trainer in Clearwater is a great way to make sure that you’re getting the most from your fat loss program. Exercises which incorporate the principle of the after burn effect will generate the best results, burning fat and calories at an accelerated rate for more than 24 hours post-exercise. It’s hard work, but well worth the effort.