Fat Burning and EPOC


_E0A4198Have you heard of EPOC, also known as exercise post oxygen consumption? This is informally called the “afterburn” or the measurable increase of oxygen intake following strenuous activity intended to erase the body’s “oxygen deficit.”

This oxygen dept quantifies anaerobic energy expenditure, particularly as it regards lactic acid/lactate metabolism. In recovery, oxygen EPOC is used in the processes that restore the body to a resting state and adapt it to the exercise just performed. EPOC also fuels the body’s increased metabolism from the increase in body temperature which occurs during exercise.

High intensity interval and resistance training in particular are important for total body toning, increase of lean muscle and simultaneous loss of subcutaneous fat. The combination of both anaerobic and aerobic exercise is ideal for increased EPOC and can raise your total calorie burn for 12-38 hours post workout. Therefore, you will be burning two or three times as many calories while at rest post workout. In response to exercise, fat stores are broken down and free fatty acids (FFA) are released into the blood. The more lean muscle you have, the more metabolically active your muscles will be.

IMG_1472Fun Fact: Good news! Your body will burn 25-50 calories per 1 pound of lean muscle per day.


It is not always the number on the scale that indicates your health. It is important to learn about your body fat % because muscle weighs more than fat and has much greater health benefits. Below is a reference guide for healthy and unhealthy body fat percentages. I encourage you to get your body fat tested to see where you are, and set S.M.A.R.T (specific, measurable, attainable, realistic, and can be achieved in the designated time frame) goals. Your goal should be to have a lean, toned body, not just a “skinny body.” Individuals with a skinny body and higher body fat percentage are known as “skinny-fat” which is unhealthy, in comparison to someone who weighs more but their added 5 pounds of weight is all lean muscle.

Necessary Body Fat: Women 10-13%, Men 2-5%

Athletes: Women 14-20%, Men 6-13%

Fit: Women 21-24%, Men 14-17%

Acceptable: Women 25-31%, Men 18-25%

Unhealthy: Women 32%+, Men 26%+


IMG_1390I am a long distance runner, and my passion for running did not stop after Varsity cross country in high school. In fact, it grew from there. However, running and all of the pounding puts more strain on your body, hips, shins, periformis muscle, and ankles. I began doing more resistance training and yoga to even out my body, strengthen small and large muscle groups and stay flexible. After only a few weeks of working out at Studio K (kinesis), doing the K training classes, I realized the areas and small muscle groups that I might have missed in other workouts. This 50 minute K Training workout class focuses on functional training, and brings you through all heart rate zones focusing on resistance training, speed, endurance, core strength, and flexibility. It is truly an all-in-one workout. Not only do you feel like it’s a total body burn, but you also get to literally see what your calorie burn is and heart rate zones throughout the entire class using heart rate monitors and Polar Cardio GX training report technology. This results driven approach will get you to where you need to be in no time! Building muscle while simultaneously reducing body fat will ensure long-term fitness success.


Studio K BoothTo learn more about Studio K, personal training, or customized nutrition and sports specific plans, consult Courtney Sullivan, Registered Dietitian, Certified Personal Trainer and Founder of Nutrition for Body and Mind.