If your
objective is to gain muscle and lose fat fast then you more than likely know
very well about the new research that has come out about the After-burn effect
or EPOC. It has been extensively studied by all the Sports Science majors at
most universities but someone that took it all a step farther was Dr.
Christopher Scott, PHD, who is a professor of exercise physiology at the
University of Southern Maine.
The
after-burn effect has been well studied and is referred to in the Sports
Sciences as EPOC (Excess post-exercise oxygen consumption). Dr Scott has spent
years doing specific research on the difference between anaerobic activity and
aerobic activity which is any type of cardio training that you do.
Without
going into the rather complex differences between the two and also the three
additional types of anaerobic exercise that have been studied that one can do
and how it is measured. He said that we need to concentrate on the exercise and
what it means.
According to
Dr. Scott there is a big difference between the energy expenditure when doing
cardio compared to weight training. He explains that if one is looking
specifically at the amount of calories that are used when you doing weight
training compared to cardio there is a big difference because of the EPOC or
the after-burn effect.
For example
after doing any high intensity weight training program your metabolism is
elevated for up to 72 hours and averaging around 48 hours. The point is that
when you do weight training for 45min with a high intensity you will burn less
calories during the workout. But you will burn more than double the amount of
calories over the next 48 hours than you would if you just did cardio only for
45 minutes.
This is
important because if your objective is to lose fat and gain muscle at the same
time then you just need to do high intensity weight training three times a week
and you will get results. It takes a lot of energy to repair the microscopic
tears that you have done in your muscles.
The increase
demand for energy that you achieve when protein synthesis starts is also
demanding and an enormous amount of energy compared to just cycling on a
stationary bike for an hour. This applies when you are doing a training split
routine or training your whole body using compound movements.
This
conclusively proves once again that HIIT (High Intensity Interval Training) is
the most efficient way to train if you want to build muscle and lose fat fast.
Dr. Scott says that science has changed from thinking that long bouts of cardio
will burn fat to training with intermittent bursts of high intensity weight
training that will burn a lot more fat a lot quicker.
He explains
that there is a big difference between burning calories and burning fat and
that if you want to burn fat you don’t have to do cardio for 45 minutes you can
burn fat as fast as within seconds of doing HIIT training. It is his personal
objective to conclusively prove it.
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