How To Burn More Calories In Your Workouts: EPOC

I had one of those interesting and frustrating talks with a girlfriend this weekend.  Memorial Day is coming up which means BIKINI for the whole weekend……HOLY MOLY!

So of course, people are trying to lose 20lbs in the next 2 weeks with a quick weight loss plan to look fab for the long weekend.  So my dear friend was so excited to tell me that her new weight loss plan consisted of spinning 5 times per week. 

How wonderful!  Of course I was proud of her, but when I asked if weight-training was part of her weight loss plan, she said NO!   She said that cardio would help her more…………………

UGHHHHHHHHHHH, THE FRUSTRATION!  


I know you are thinking the same, but you are short handing yourself by cutting back on the weight training.  

Here is why…..

Why a Weight Loss Plan should include Weight Training

After any kind of exercise the body continues to need oxygen at a higher rate than before the exercise began, this is known as EXCESS POSTEXERCISE OXYGEN CONSUMPTION or EPOC.  It is the post exercise AFTER BURN!!!  

Isn’t that great…..that after the workout ends, you continue to burn calories.  Here is the thing…..research suggests that high-intensity, intermittent-type of training has greater effect on the AFTER BURN.  It also suggests that WEIGHT-TRAINING has a greater AFTER BURN effect than AEROBIC TRAINING.   

It suggests that high intensity weight-training disturbs the body’s homeostasis to a greater degree than aerobic creating a larger energy requirement after exercise to restore the body to normal.  

So if you want a high caloric burn in your weight loss plan, you must include weight training.

Why INTENSITY is a crucial part of your Weight Loss Plan?

INTENSITY matters!  

Ok girlfriend, you can’t just prance around the gym in a cute outfit moving around with a few 5 pound weights.  You must workout with intensity.  As weight-training intensity increases, the EPOC duration also increases.  That means that the “AFTER BURN” is longer, in turn, burning more calories.  So make your time at the gym worth it so that you can MAXIMIZE FAT LOSS!

Here is a great workout to try, you can do it from home and its great for toning the LEGS & BUTT.

Here are some tips for your weight loss plan:

• Be focused,
• Don’t rest for too long during each set,
• Focus on your form,
• Use enough weight that you reach momentary muscle failure at the desired repetition range.

So, if you are short on time, opt for a quick and intense weight-training workout versus a long and boring cardio session.  You will end up burning more calories, and building lean and toned muscle, a true effective weight loss plan.

Also, super important is to know how and when to modify your workouts.  Both cardio and weights.  Did you know that how much you sleep, the quality of your sleep, your stress levels have a huge impact on the results of your workouts?  I wrote a great post showing you how to change and modify your workouts when you are either not sleeping well or enough or are going through stress, because they make a huge huge impact on your results and you can actually hurt your results and cancel all the hard work, so click here to see how to do this.

Now, I can’t leave it at that, because this is all true, but if you are eating right.  Because if you don’t eat properly, chances are you can exercise everyday and not lose any weight.

So I am going to give you some NUTRITION TIPS that will make a huge impact.

I have to make sure you are not eating one or more of foods on this list.  Because if you are, it can be completely SABOTAGING your results.  Yes, it can totally be true that you can be working your butt off at the gym 6 days a week, eating super healthy, but if you are eating one or more of these foods, you will NOT BE ABLE TO LOSE WEIGHT.

This is so important and makes such a huge impact on your results that I decided to compile these foods into a PDF for you.  So go to the following link where you can download all this information, print it out and keep it in your kitchen.  I also added a list of 5 Foods that are NECESSARY for you to include in your diet if you want to LOSE WEIGHT and GET TONED.

Taking these 5 foods out of my DIET has made the biggest results in my body than anything else I have done in over 15 years.  It’s crazy that after having 2 kids, now I am in better shape than ever.  Crazy!  Well, not too crazy because all of my clients say the same thing, both online clients and the ones I train LIVE.  They are all in way better shape now after following my program then ever before.  I want to also  share with you a short video of my favorite 5 ABS EXERCISES.  The ones that have gotten me ABS after having 2 kids (daughter is 15 months) and I never had them before.  Here is the link so you can download the PDF and get the VIDEO.  Start applying it right now, I promise, you will see some changes in your body.  Take those 5 foods out of your KITCHEN immediately 🙂 Here is the  LINK TO PDF & VIDEO

If you do not know where to start with your workouts, and you are frustrated with your results, don’t worry,  I got your back. I can send you workouts that will shock your body and totally change it…… for the better.  These are the workouts I use to get my clients amazing results.  I can send you your first one today, get it here:  MMF Monthly Workouts.   If you need help with the form and technique of the exercises, don’t worry either.  You can basically have me at home with my  Virtual Exercise Library” , its a  CD ROM where you will find detailed descriptions of all the exercises along with pictured demonstrations.  It rocks.  I just want to make sure you have some options to help you.

Before I became a trainer, I was always looking for solutions, workouts, diets and I never founds something that really worked.  So I am excited to be able to have some solutions for you.