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!

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About the Author

Alex Shoebridge is a veteran personal trainer with over a decade of experience. Qualifications - Premier Level 3 Trainer - PICP 1 & 2 - OLF Olympic Lifting Coach - National Level Strength & Conditioning Coach Alex has a hunger for helping to improve and enrich the quality of life individuals experience. This drive has lead him to expand his offering and certification into coaching, nutrition, instruction and postural analysis.

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