December 3, 2023

How To Maximize Your EPOC – Exercise Post Oxygen Consumption

Afterburn is the secret to weight loss
Wanna Prevent The Holiday “Five”? Afterburn It Off! 

2000 calories is the average amount of a Thanksgiving meal, not to mention the pies parading around the house for days after. Preventing the holiday “five”  doesn’t have to be more time at the gym. The answer is maximizing EPOC, exercise post oxygen consumption, otherwise known as the “after-burn”- calories burned after the workout.

How does EPOC work? Imagine you’re building a bonfire. You gather wood, light it up, and watch the flames dance and crackle. The fire is burning brightly, consuming the wood and producing heat. This is similar to our bodies during high-intensity exercise.

After a while, the wood starts to dwindle, and the flames become less intense. Eventually, the fire dies out. This is our body at rest after a workout. But even after the fire has gone out, the embers remain hot, and they continue to give off a small amount of heat. THIS is the Holy Grail to burning fat and keeping it off – maximizing the number of calories burned (energy used) at rest…Aka, boosting our metabolism.

Mojo = EPOC
When we Mojo, we throw our entire body into a form of chaos. our dance-related movements combined with plyometrics allow us to maneuver many different muscles at the same time driving up the intensity and calorie-burning potential. The idea is to work harder than we normally do for a short period to overload your body (a good thing), recover, and then start over again.

According to Dr. Mark Hyman, author of Ultra-Metablism, interval workouts, intense bouts of exercise interspersed with lower intensities, allow for the best after-burn (metabolism boost). Intervals bring your heart rate up, where it’s slightly hard to talk, then bring it down only to bring it back up again throughout the entire workout. With Mojo, you can burn an average of 700 per 55 min session in addition to a sizable afterburn. Your glutes, arms, and abs get a tune-up as well.  

Tips to help you keep your holiday spirits high and your weight down 
  • Create a calorie deficit by getting active. Increase your fitness regimen days before to stave off weight gain. 
  • CarefulIf you’re cooking, sampling the meal while cooking may add more calories than you realize (Guilty!)
  • Eat regular meals instead of waiting for the big one Have a small salad, hummus with veggies, and yogurt with fruit before you go so you aren’t starving when you arrive and eat everything in sight. 
  • Be mindful of what you are eating. Choose food with whole grains, fruit, and veggies and with lots of water to help add to the feeling of fullness
  • Go easy on the alcohol and the appetizers
  • Schedule exercise into your day. Get that metabolism going so you’re burning more calories all day long
  • Drink water throughout the day to help cut down on bloating from salty foods.
  • Savor every bite…At dinner, eat slowly and put the fork down in between bites.
Stay the course and keep shaking it UP (mentally, physically, and emotionally) You will enjoy the holidays so much more :-)
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