The Truth About 'EPOC” The Afterburn Effect of Cardio

In this QUAH Sal, Adam, & Justin answer the question “What are your thoughts on the after-burn effects of exercise, aka EPOC?"

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“The Truth About "EPOC” The Afterburn Effect of Cardio"
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[socialnerdia]

You guys often talk about the “Adaptation.” Can you please explain what that is and what one needs to do exactly?

[wofmanpt]

I have heard that you don't adapt to exercise. You become better at it which means that in an hour you can burn a lot more calories. And I don't believe that burning 400 calories daily through cardio should be dismissed like you said. It definitely helps maintaining a lean physique. Regarding the Afterburn, the studies do seem to show that it's negligible and that HIT cardio doesn't have a higher one than LISS

[anthonymarconi]

Definitely, losing body fat is mainly a matter of nutrition. Body recomposition is enhanced with resistance training, naturally, but the old adage that you can outrun/out-train a bad diet is indeed true. You can recover the calories you burned with a solid 5-mile run in one single Starbucks if you choose the decadent ones. Now you will still get health benefits (parts of the adaptation, which comprises more than athletic performance) from the run, but the energy side of things is mainly a matter of nutrition. I found H. Pontzer's arguments on the constrained energy model very compelling. His book "Burn" is very interesting, and I loved how he tied it all up with human history and our current state with his idea of "Homo energeticus". Quite a good read!

[חנןכוכוהןנןנןהןהו]

EPOC is not about burnimg calories but about burnimg fat

[Moniquejmb]

This was so helpful! I do love OT but I’ve been hyper focused on Calories, good to know I can stop

[amyparenti]

ok this is the info i was just searching the web for!!! Thank you

[mentalmatt]

OK I started cycling an hr a day..I got my abs back..too much negativity these days on cardio. I didnt do the diet thing, I felt too hungry!

[kaszapnagypeter]

Yes, our bodies adapt, so we must make the HIIT workout harder, just like resisting training. We can not squat with the same amount of weight for years, except the result of muscle building. The same thing with HIIT training; we have to overload the workout once our bodies adapt to that.

[datreppa]

I want these dudes & that dude that comes on all my videos in an talking about Hiit training & the afterburn effect in the same room to see what that conversation is like

[Raynebow.]

Just a question not a rebuttal: isnt epoc a good gauge for other physiology happening in the body? For instance it determines how intense your hiit workout is hence whether your body is is stimulating the secretion of hgh and testosterone?

[LotsOfSoap]

Currently a sales associate at Orangetheory. They still ask “what does EPOC stand for” as a question while we’re in training. It’s even more of a shame because the heart rate monitors over exaggerate calories burned anyways. So people are believing they’re “supercharging their metabolism”

[zeroqp]

strong, douchy "trust me bro"-energy from this bunch 😂 where are your references? Your sources? You made some bold claims!

[santyv]

Insightful ! Thanks. I have a question, If EPOC isn’t that great, what actually increases the resting metabolism, is it just the weight training or only due to muscle built by weight training?

[comptegoogle]

If you do a circuits with three muscle groups 20 reps X 8 to 12 sets in 45 min to 90 minutes you will deplate the glycogen in your muscle AND bread by your mouth.

[luigimeli]

Guys can a refereed work when BMR starts lowering ?