EPOC is an acronym for excess post-exercise oxygen consumption. Some people refer to it as the “afterburn,” or some other similar word referencing the same thing. You see, not all EPOC is the same from the exercise stimulus you’re currently doing, if you’re doing any at all. So ask yourself this question: Do I want my metabolism to quickly return to a resting state after I exercise, or do I want it to remain elevated and continuing to burn a higher amount of calories? How you answer that question should determine the type of exercise you’re choosing.
High-intensity workouts require more energy from the anaerobic pathways and can generate a greater EPOC effect, leading to extended post-exercise energy expenditure. Heavy weight training and HIIT workouts appear to be superior to steady-state running or lower-intensity circuit training in creating EPOC (LaForgia, Withers and Gore, 2006).
1) You want to reduce fat and keep/gain muscle (tone).
I had to throw that “tone” word in there for all the ladies that don’t want “to get bulky.” Inevitably, 90% of most humans want to “lose weight and tone up.” Well, news flash, let’s just call it what it is. You want to drop your body fat and gain muscle. Rare is the person who is out of shape that already possesses adequate amounts of muscle and does not need anymore. So, if you want to gain muscle “tone,” what kind of exercise must you do? Outside of needing to be in a caloric deficit to lose fat, choosing the right form of exercise is top of the list to changing your body. Think kettlebells.
So, if you want to gain muscle “tone,” what kind of exercise must you do?
2) You don’t have 90 minutes to exercise 5 times/week.
Once again, the person who is willing to carve out 90 minutes of exercise 5 days/week is rare, and even those who find this time typically misuse it doing forms of exercise that don’t impact the EPOC much. Immediately, people who see those time requirements quit before they even begin. When you understand how to maximize your time and EPOC by doing the correct forms of exercise, you immediately reduce the amount of time needed to train in half, if not more. That’s called being efficient, or working smarter, not necessarily harder. Although, the training sessions will be higher in the intensity. Think kettlebells.
Immediately, people who see those time requirements quit before they even begin.
3) You want to be strong and able, not soft and frail.
If the form of exercise you’re currently choosing isn’t making you progressively stronger, you’re missing out on a massive piece of the puzzle of a healthy body and metabolism. As we age, we lose our ability to gain muscle and bone density, particularly in women. If you want to continue to be able bodied and continue to do adventurous stuff while reducing the risk of anything bad happening from an accident, like a fall, then getting strong is paramount.
Do some research on mortality as it relates to obesity (carrying too much fat) and sarcopenia (generalized loss of muscle and strength) and it just may scare you straight. Think kettlebells.
If the form of exercise you’re currently choosing isn’t making you progressively stronger, you’re missing out on a massive piece of the puzzle of a healthy body and metabolism.