EPOC: The Secret to Faster Fat Loss?
Read on to learn how EPOC can earn you more effective workouts —no gimmicks required. A Better Burn When a person works out at an intensity they can't sustain for a long period of time, two things happen: These high-intensity training sessions force the body to work harder to build its oxygen stores back up—for a period of 16 to 24 hours post-workout, research suggests. Think about it like maxing out your credit card: During rest, your body has to work hard to clear away the lactic acid and pay back its oxygen debt.
Studies show strenuous resistance exercise results in greater post-exercise oxygen consumption compared to steady-state endurance exercise that burns the same number of calories.
10 Secrets To Amplify Your Fat Loss Potential!
So while you might burn the same calories during an hour-long jog, shorter, more intense workouts give you more bang for your buck. Afterburn Advantage Over time high-intensity workouts can increase your VO2 max, or your body's ability to use oxygen for energy, Gonzalez says.
That means better endurance, which leads to more energy and the ability to sustain more work for a longer period of time. For endurance athletes, adding one or two EPOC-enhancing workouts to your weekly routine can also provide a boost at the finish line.
Push Your Workouts to the Limit
Working different aerobic systems improves endurance while building stronger fast-twitch muscle fibers, which can help deliver that final kick needed to finish strong. HIIT alternates between short, intense anaerobic exercises, such as sprints, with less-intense recovery periods. But these quick, efficient workouts make it easy to fit in a workout.
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When time is of the essence, Tabata workouts can get the job done in just four minutes flat. The increased frequency of food intake throughout the day will boost your body's metabolism for the following 2 main reasons:. Because of this, the body will increase energy expenditure increased metabolic rate since there's no need for such frequent calorie intake to be stored as energy depots such as fats in the adipose fat tissue ; which happens during starvation states occurring during periods of food deprivation.
From a hormonal point of view the food abundance represented by an increased frequency of food intake triggers an increased thyroid hormone T3 and T4 secretion - this ultimately determines how much the metabolism will increase. Remember high levels of thyroid hormones increase metabolism, low levels of thyroid hormones depress metabolism leading to fat gain! If you pay attention, fat people are usually those who split their daily food intake into no more than meals! The increased daily food intake frequency is one of the easiest and most natural weapons we have in our hands to manipulate and enhance thyroid hormones secretion and thus to increase the body's metabolism!
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So the fat loss deriving from the increased daily frequency of food intake is better schematically represented by the following events:. For every one of your daily meals make sure you include foods that contain high quality proteins poultry , eggs , protein powders , red meat , fish if your goal is to increase your metabolism! Proteins have the highest T. The energy the body burns to digest and absorb the nutrients is named T.
As you can see protein consumption raises the body's energy expenditure more than other nutrients.
This explains why it is important to introduce them in each of the daily meals if the desired goal is to increase the body's metabolism , which ultimately represents the key factor for a guaranteed fat loss. In fact the best and most effective diets for dramatic fat loss are those involving high protein intakes! Glycemic Index GI is the rate at which a carbohydrate contained in a food is converted into glucose simple sugar and enters into the bloodstream.
So, the higher the GI of a carbohydrate the faster it enters the bloodstream, the lower its GI the slower it enters the bloodstream. Carbohydrates trigger insulin secretion. The faster a carbohydrate enters into the bloodstream the higher the insulin secretion. Insulin is an anabolic hormone. As such it's also responsible for the growth of the adipose tissue fat gain through an increased conversion of carbohydrates into fats. So, the lower the glycemic index of a food, the lower the insulin secretion and the less likely the tendency of a carbohydrate to be converted into fats.
Also, low GI foods have been shown to trigger a longer lasting satiety feeling after a meal which blunts the tendency to crave for sugars between the meals!
Furthermore, low GI foods decrease the calorie intake on the following meal! This is a valuable aspect since it will allow you to successfully stick to a calorie restricted diet for longer periods of time without starving! Instead, high glycemic index foods e. These are the main reasons why people consuming high glycemic index foods while on a calorie restricted diet cannot stick to it for longer periods of time and thus fail to lose fat permanently! Switch your carbohydrate food sources toward low GI foods if you want to successfully stay on a fat loss diet for longer periods!
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It's a controversial type of sugar - since being a simple sugar one would think it enters the bloodstream at a faster rate, and therefore should trigger a higher insulin secretion which would ultimately promote fat gain! Instead fructose, although a simple sugar, has a very weak tendency to stimulate insulin secretion because of its low glycemic index GI.
For this reason fructose has been speculated to be a diet-friendly sugar since it doesn't stimulate the secretion of high insulin levels, and as such wouldn't promote fat gain! Well, let's defy the myth: Our body has only 2 main deposits for sugar storage: Fructose cannot be stored in muscle as glycogen, but only in the liver!
Liver glycogen depots account for a total of 90g in the average pounds adult man. So, if liver glycogen depots are already full, an extra intake of fructose will spill over the storage capacity of the liver and thus get converted into fats! The best time to consume fructose, while avoiding it being converted into fats, is in the morning. This is because during the overnight sleep , your liver glycogen depots get depleted consumed in order to feed and meet the energy needs of your brain with simple sugars.
The brain needs sugars to live, and if you don't supply your body with sugars for several hours just like it happens while you sleep , the sugars for your brain are provided from the liver glycogen! So upon rising in the morning the liver glycogen depots are almost empty since your brain ate them and this is the right and only optimal moment of the day for fructose intake since it will be driven to fulfill the depleted liver glycogen depots and not toward the adipose tissue fat mass!
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A number of reps between 6 and 12, the use of a weight meant to reach muscle failure within such range of reps, and the 60 second rest period between sets are the presuppositions for the highest intensity reachable through the weight training. High intensity weight training translates into optimum fat loss for 2 main aspects:.
Aerobics is well known for its fat loss properties so people use treadmill and every other cardio equipment mostly for this reason. Unfortunately, fat loss is more a matter of manipulating hormones favorably rather than merely manipulating calories. In a few words the fat loss is more related to increasing the secretion of fat loss hormones such as: Glucagon, Growth Hormone , Noradrenaline and Epinephrine and inhibiting the secretion of fat gain hormones such as: Insulin than shifting negatively the total daily calorie balance through an increased calorie expenditure with exercise and reduced calorie intake with a calorie restrict diet.
Remember insulin promotes fat gain, boosts glucose utilization and puts a halt to fat use for energy production to sustain physical effort. Blood sugars are needed to feed the brain and to meet the energy needs for physical activity, but since you are coming from a fasting state and there's no food consumption at all, then the body gets sugars from stored energy depots Liver glycogen.
Glucagon is an important hormone involved in carbohydrate metabolism. Produced by the pancreas, it is released when the glucose level in the blood is low, causing the liver to convert stored glycogen into glucose and release it into the bloodstream.