So why is EPOC important? Any time the body is using additional oxygen it burns extra energy and fat in the process. The bigger EPOC is, the more energy and fat the body spends. So the key to maximising fat loss with weight training is to get EPOC high and keep it high.
Below is a run down of the top 5 ways to boost EPOC when lifting weights. All are mainstays in my personalised fat loss programs, which are designed to strip fat off at the fastest rate possible.
1. Lift Heavy
As a general rule of thumb the more fatigue you create during a session the higher EPOC is. To fatigue muscle fibres you first have to use or "recruit" them. The more you recruit, the greater your potential to create fatigue and burn more fat through EPOC. And the single best way to increase muscle recruitment? Simple, increase the load.
2. Lift explosively
A close runner up to lifting heavy for muscle recruitment is lifting explosively. In the majority of conventional exercises you are forced to naturally slow down at the end. By slowing down you "switch off" the muscles and reduce your potential for fatigue. Ballistic and explosive lifts get round this by forcing you to accelerate the load throughout the exercise, allowing you to create more fatigue and burn more fat. Think jump squats instead of squats, or clap push ups instead of push ups.
3. Use compound lifts
Compound lifts are another great way to increase fatigue. These are lifts that use more than one joint and so utilise fatigue more muscles at the same time. Exercises like squats, deadlifts and pull ups are all examples. They are also a great time saver. What sounds better to you, 5 sets of heavy deadlifts or 5 sets each of leg extensions, leg curls, calf raises and shrugs?
4. Shorter rest periods
Imagine I get you to run 5 miles in one hour. Now suppose I get you to run the same 5 miles, but in only 30 minutes. Which run is going to leave you most fatigued? Yep, the 30 minute one. So by doing more in less time, we increase fatigue and push EPOC through the roof.
Next time you are in the gym, cut your rest periods to the bare minimum for maximum fat loss. Get in, get it done, get out. Not only will you save yourself time, but short rest periods also jack up concentrations of fat loss chemicals like testosterone and growth hormone.
5. Supersets
A superset is simply two or more exercises performed back to back with little or no rest in between. They increase the rate of work performed, cutting rest periods and increasing fatigue. Be sure to superset exercises from non competing muscle groups, for example squats and military presses. This allows you keep the weight high, whilst still reaping the benefits of increasing work rate and cutting rest periods.
