EPOC: Secret to Burn Fat Continuously

We know that when we are exercising at an elevated heart rate, our metabolism rate increases for some time to burn more calories for fulfilling the energy demand of our body.

While you are training, the muscles in your body are filled with lactic acid and the oxygen supplies are utilized.

But, when we rest after an intense workout, our body needs the energy to recover. And, to fulfill this demand for energy our body keeps on burning calories.

This means that once you stop working out after a high-intensity workout, your body keeps on burning calories for up to 24 hours to restore that natural balance.

However, it’s to be noted that this does not mean that you can consume the same nutrition and lose weight strictly based on exercises like HIIT.

Inevitably and ultimately, the most influential factor in weight loss is and always will be, diet.

Your diet will ensure that you consume a lesser number of calories and lose fats, carbs, etc. in the process.

EPOC Is Caused Due to Production of ATP

During a workout, your body needs energy that is fulfilled by a chemical compound in our body known as adenosine triphosphate (ATP).

Some amount of ATP is stored in your muscles but it’s utilized quickly once you start exercising. But as you start exercising ATP production is also initiated.

Higher is the intensity of your exercise, the higher will be the ATP production.

Once you finish your workout then your body needs to recover that lost ATP for which it burns calories.

So, we can conclude that after high-intensity training, your body burns calories when you are resting to recover ATP.

Recruiting Fast-Twitch Muscles = Greater EPOC

The fast-twitch muscle fibers are the ones that are used when your body makes sudden and extreme movements. They are used very quickly and as a result, they are fatigued earlier.

The larger your muscles are the more ATP will be required for engaging them. This means more calories will burn for recovery once you finish your workout.

Effects of EPOC On Your Body

• Increase in respiration
• Increase in heart rate
• Elevated levels of neurotransmitters and catecholamines
• Elevated hormonal levels such as cortisol, insulin, and growth hormone
• Increase in core temperature

What Is the Best Way of Incorporating EPOC Through Your Workout?

To experience increased levels of EPOC after a workout, you need to intensify your exercises. High-intensity and anaerobic exercises are known to give a greater EPOC effect.

One reason for the greater EPOC effect is that these exercises primarily rely on fast-twitch muscles.  So, to experience the benefits of EPOC, you need to make sure that you push your body as hard as possible.

HIIT: Most-Effective For EPOC

High-Intensity Interval Training is one of the most effective methods to achieve EPOC. Let’s have a look at what makes HIIT the best:

• Time-Efficient: Through 15-20 mins of HIIT, we effectively achieve EPOC and keep burning calories for the rest of our day.

• Engages Fast Twitch Muscles: In HIIT workout, you push your body with the maximum force during different intervals, it’s helpful in engaging fast-twitch muscle fibers.

• Increased Oxygen Consumption: HIIT workouts are efficient for stimulating EPOC because you consume more oxygen during them.

This results in increased usage of ATP, when you are in a rest state then your body burns calories at an increased rate to restore those ATP’s.