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The "Afterburner" Effect (Burn 500 More Calories AFTER Your Workout?) | Quick Wits · Wits & Weights | Strength & Fat Loss Over 40

• 0:00
  Philip Pape: Have you ever heard the concept that certain types of workouts might keep burning a ton more calories long after you've left the gym for many hours afterward?
• 0:08
  Philip Pape: Well, today we're tackling this topic, sometimes a hot topic called the afterburner effect, or the idea that you can keep burning calories long after your workout is over.
• 0:17
  Philip Pape: And in scientific terms, we are talking about EPOC excess post-exercise oxygen consumption.
• 0:24
  Philip Pape: And the question is is this effect real?
• 0:26
  Philip Pape: Can it significantly impact your fat loss and, if so, how can you maximize it in your training?
• 0:32
  Philip Pape: Let's break it down and separate fact from fiction in today's Quick Wits.
• 0:36
  Philip Pape: Welcome to the Wits and Weights podcast.
• 0:40
  Philip Pape: I'm your host, philip Pape, and this twice a week podcast is dedicated to helping you achieve physical self-mastery by getting stronger, optimizing your nutrition and upgrading your body composition.
• 0:51
  Philip Pape: We'll uncover science-backed strategies for movement, metabolism, muscle and mindset, with a skeptical eye on the fitness industry, so you can look and feel your absolute best.
• 1:01
  Philip Pape: Let's dive right in.
• 1:03
  Philip Pape: Today we're talking about the afterburner effect, the idea that burning more calories after your workout is possible, and it can be ramped up depending on the type of workout.
• 1:15
  Philip Pape: Oftentimes, high intensity interval training is what is proposed.
• 1:19
  Philip Pape: This is EPOC E-P-O-C excess post-exercise oxygen consumption.
• 1:24
  Philip Pape: It came up in my lifting circles and I did some research into it to see is it real or not and to what extent.
• 1:32
  Philip Pape: And it turns out that it is a real physiological phenomenon.
• 1:35
  Philip Pape: It's not just hype but, as with many of these things, the reality is somewhere in the middle of probably extremes, as you heard, which is no, it doesn't happen at all versus oh yeah, it's the best secret out there for losing fat.
• 1:47
  Philip Pape: So what is it?
• 1:49
  Philip Pape: What is EPOC?
• 1:49
  Philip Pape: In simple terms, it's the increased rate of oxygen intake that occurs after some form of activity, usually strenuous activity.
• 1:57
  Philip Pape: Your body is using extra oxygen to restore itself to homeostasis, to a resting state, and also to adapt to what you just did.
• 2:07
  Philip Pape: This, of course, requires energy, and that requires burning additional calories, even after you're done with your workout.
• 2:13
  Philip Pape: So it happens.
• 2:15
  Philip Pape: But here's where it's interesting the amount of that phenomenon, which some people call the afterburner effect.
• 2:21
  Philip Pape: It isn't the same for all type of exercises, but it is proportional to the total amount of work done, which some people call the afterburner effect.
• 2:28
  Philip Pape: It isn't the same for all type of exercises, but it is proportional to the total amount of work done.
• 2:30
  Philip Pape: So if you normalized it for the total amount of work.
• 2:33
  Philip Pape: It actually would be the same for all types of exercises.
• 2:36
  Philip Pape: So that's the myth I wanna bust for people in case they had a different notion.
• 2:40
  Philip Pape: So the more intense, the more voluminous, you know, the more volume you have, the greater the effect.
• 2:44
  Philip Pape: But it really doesn't matter the mode, the modality, cause somebody was asking well, what about if you do a really heavy, uh one RM deadlift?
• 2:54
  Philip Pape: What if you high intensity interval training?
• 2:55
  Philip Pape: What if you just do normal cardio?
• 2:56
  Philip Pape: Right, you often hear that hit high intensity interval training is great for burning calories, and studies have found that it can elevate oxygen consumption for up to 21 hours post-exercise, which sounds impressive.
• 3:08
  Philip Pape: But then, when you look at resistance training and match for the calorie expenditure during the workout, resistance training actually has a slightly higher epoch than both steady state cardio and HIIT.
• 3:19
  Philip Pape: Right, and that's potentially because the extra damage in the muscle is requiring even more energy for repair and adaptation.
• 3:25
  Philip Pape: However, other studies have shown that they're pretty much on par.
• 3:28
  Philip Pape: So I'm not trying to give resistance training an edge here either.
• 3:32
  Philip Pape: We have to take this all with a grain of salt and be skeptical.
• 3:36
  Philip Pape: So heavy, low rep strength workouts, hiit training in general, which one should you do Guess what.
• 3:43
  Philip Pape: Don't worry about these things, don't worry about epoch, just train, train.
• 3:48
  Philip Pape: Don't even worry about calories burned.
• 3:50
  Philip Pape: Train to build muscle, to get strong, you know.
• 3:53
  Philip Pape: Throw in the cardio for some health or because you enjoy it.
• 3:56
  Philip Pape: Have the right mix of things, do it strategically, plan it out and progress.
• 4:00
  Philip Pape: Have a structured program that progresses you over time and that you can do consistently, because that is the number one criteria of all, not how many calories it burns, it's something that you can enjoy and sustain and gives you results and some mix of those.
• 4:13
  Philip Pape: And guess what?
• 4:13
  Philip Pape: You don't have to spend hours in the gym to do that.
• 4:15
  Philip Pape: You really don't.
• 4:16
  Philip Pape: You want to balance all of that.
• 4:18
  Philip Pape: Have the proper nutrition, proper recovery.
• 4:22
  Philip Pape: No amount of EPOC or afterburner effect is going to outweigh any of this.
• 4:25
  Philip Pape: Definitely not a poor diet, definitely not inadequate rest.
• 4:28
  Philip Pape: Those are the big rocks, those are the foundations.
• 4:31
  Philip Pape: So there you have it.
• 4:32
  Philip Pape: I hope I settled the debate once and for all.
• 4:34
  Philip Pape: The afterburner effect is real, but it's just one small piece of the bigger puzzle and doesn't matter, and it's all the same.
• 4:42
  Philip Pape: Matched calorie for calorie.
• 4:45
  Philip Pape: All right, thanks for tuning in to another episode of Quick Wits and if you enjoy these shorter episodes, go ahead and share it with a friend, give it a follow and we'll see you in the next Quick Wits.
• 4:55
  Philip Pape: Thank you for tuning in to another episode of Wits and Weights.
• 5:01
  Philip Pape: If you found value in today's episode and know someone else who's looking to level up their wits or weights, please take a moment to share this episode with them and make sure to hit the follow button in your podcast platform right now to catch the next episode.
• 5:15
  Philip Pape: Until then, stay strong.