​​ EPOC – The calories you burn out of the gym Sometimes ref | Steroidify

​​ EPOC – The calories you burn out of the gym

Sometimes referred to as the afterburn effect, EPOC, or “Excess Post-exercise Oxygen Consumption”, is a body’s tendency to burn calories after certain types of exercise, beyond what it burns in the workout itself. This effect can be especially useful for those trying to lose fat and cut some weight.

This happens because after a workout there are several functions your body has to perform:
Regulating respiration and heart rate back to normal.
Clearing waste metabolites present in your tissues and refilling them with fuel molecules.
Re-oxygenating blood and organs.
Repairing damaged muscle and connective tissues.

All this activity raises resting metabolic rate by a significant amount, meaning your body will spend more calories than it normally would. So, in practical terms this is the definition of EPOC: the extra energy a body will burn as it restores and repairs after a heavy workout.

What types of workouts can trigger the highest EPOC response?
The answer for that is not simple, since oxygen consumption can only be measured with special equipment, such as a lab mask made for that purpose. However, the consensus is that - short, high intensity workouts will provide the highest EPOC per minute when compared to longer, steady-state workouts. Good examples are HIIT sessions or low-rep-heavy-sets weight training.

Please keep in mind that this is not a license to binge, as EPOC only acts a complimentary effect in fat burning, it generally corresponds to anywhere between 6 to 15% of the calorie expenditure of the workout itself. It may not sound like much, but if you consider six 600kcal workouts in a week, we’re talking about 216 to 450 extra calories spent while out of the gym, which is quite significant when put together with a balanced, calorie-restricted diet.

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