Think About EPOC! by Alex Shoebridge

Despite sounding very similar to a character out of Star Wars, EPOC is an often overlooked aspect of resistance training when it comes to fat loss.

and if you aren't including resistance or weight training on a fat loss journey, well, we need a little chat....

EPOC stands for Excess Post-exercise Oxygen Consumption, (often referred to as an 'afterburn' effect) and it is a measurably increased rate of oxygen consumption following hard training.
One of the main uses of EPOC is to fuel the body's increased metabolism from the increase in body temperature high occurs during exercise.

Put simply, the harder you train, the more calories you will burn not only during exercise but AFTER exercise too!
In response to exercise, fat stores are broken down, and free fatty acids are released into the bloodstream, and these are then oxidised (or 'burnt off'.)

One of the best (and quickest) ways of increasing your EPOC, is with sprints, modified strongman training, and 'metabolic finishers'

Sprints can be performed on a treadmill, x-trainer, spin bike, or rowing machine, and a great example for you to introduce into your sessions would be a 20 second ALL OUT sprint followed by 40 seconds of recovery, repeated 6-10 times, depending on your fitness levels, and time commitments.

Modified strongman training could include tyre flips, battle roles, farmers walks, and sledge drags, put into a circuit and repeated with little to no rest between exercises.

A good example of a Metabolic Finisher would be Barbell Complexes. Here, you would pick up a barbell loaded with some weight, and then perform between 4 and 8 exercises of 8-12 reps each, and not put the barbell down until you've completed the last rep.

For example:
A1) Romanian Deadlift x 10 reps
A2) Bent Over Row x 10 reps
A3) Barbell Cleans x 6 reps
A4) Overhead Press x 10 reps
A5) Back Squats x 12 reps

Rest for 2-3minutes, and repeat until you can't move!

Wanting to get the edge on your weight loss journey? Make sure to check out our fat loss products range here!




About the Author

Alex initially qualified as a Personal Trainer over a decade ago, enjoying ten years of professional growth and development. It was with Personal Training that Alex’s hunger for improving and enriching other peoples’ quality of life began. This hunger saw him seek to significantly expand the range of help he could offer, adding coaching, nutrition, instruction and postural analysis to his skill set in the intervening years. Most recently becoming a National Level Strength and Conditioning Coach. Alex loves what he does but he doesn’t take it for granted – he wants to pass on his hard-earned skills and years of experience to you, to help you achieve your goals in the best way possible.

Please wait...