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so you want to know something kind of cool you continue to burn fat after your workout is done now this isn’t anything crazy new you’ve probably heard this before you’ve probably heard people instruct you to do specific kinds of workouts because it’s going to increase your metabolism through the course of the day for example when I was first losing a bunch of weight people had told me Thomas if you weight trained you’re gonna actually increase your metabolism through the course of the day you’ll burn more calories over the course of the day than if you just do cardio cool thing is there’s actually some truth to that but I wanted to pick it apart a little bit more I wanted to find out exactly how long this occurred for how long do you actually burn fat after a workout and are there specific kinds of workouts that do actually burn more fat after the workout itself it all has to do with something known as excess post-exercise oxygen consumption and we’re gonna break it all down you are 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post-exercise oxygen consumption ok and what it is is your heart rate your heart rate still elevated so your heart rates gonna have to come down and obviously as your heart rates still up you’re burning more calories okay then you’re gonna have your actual core body temperature okay that’s gonna incinerate some more calories then you have another interesting system called the lactate system so when you workout you produce lactate it’s a byproduct well the cool thing is that lactate actually goes through a specific cycle and gets converted back into glycogen stored carbohydrates and muscles this takes energy it actually takes a lot of energy to go through this process so that excess lactate that you produce from a hard work out gets converted and it takes energy then we have what’s called the reoxygenate of myoglobin and hemoglobin this is a pretty complex thing honestly it goes beyond a lot of my knowledge base too so I’ll save that for another video where I can do some more research so the Journal of physiology published a study that found on average that the excess post-exercise oxygen consumption amounted for about 6 to 15 percent of the total calories burned overall after a workout so what that means is hypothetically if you burned 100 calories during your workout your EPOC would amount to about 6 to 15 calories so after your workout you’re burning an additional 6 to 15 calories just as a result from your workout that doesn’t sound like much but as the workouts start climbing in intensity and duration this can actually add up quite a bit of course I’m sure there’s a line of diminishing return as well but I wanted to find out how long does this really last and is it really something worth noting so the journal of diabetes care published a study that took a look at 40 men these were specifically inactive men so it’s kind of interesting so their results might be a little bit different because there’s less overall muscle mass but they wanted to look at their resting energy expenditure and what they did is they broke them down into four groups a control group a low intensity group a moderate group and a high intensity group and what they found is that the low and moderate intensity groups actually had elevated EPOC elevated post-exercise oxygen consumption all the way up to 48 hours but the high intensity group had elevated oxygen consumption or elevated energy expenditure all the way up to 72 hours okay so we now know that we definitely want to be doing more intense stuff it’s gonna cause a little bit of a long tail effect now at 72 hours it’s very negligible a very negligible difference it’s not like it’s gonna warrant you going out and eating a pizza because you’re still incinerating it doesn’t work like that at all in fact leads me into the next study this study was published in the research quarterly in exercise and sport this one took a look at three different groups 45 minutes of weight training group of 45 minutes of cardio group and a 45 minutes of interval training group so interval is doing like on and off like two minutes on or one minute on two minutes off just different internals and what they found is that epoch was significantly higher in the resistance training group the weight training group and the interval group then compared to the cardio group the cardio group ended up on average burning 12 calories per hour less in the interval group and the resistance training group now the interval group could be two different things in my definition there’s cardio intervals like where you’re hopping on a bike and you’re doing intervals like that or there’s high-intensity interval training where you’re doing more functional hit you’re doing high-end to see intervals like with battle robes and with push-ups and plyometrics we’re incorporating the whole body obviously that’s gonna be a different ballgame now that’s not broken down in studies but we do have to take in consideration that cardio interval is where we’re really just working the heart and getting the heart rate up probably aren’t gonna illicit as much of say that lactate response that we would get if we were using all of our muscles right so full body is going to elicit a better response but that leads me into the next study this study was published in the journal metabolism and this one took a look at specifically just cardio oriented workouts so they had test subjects trained at either 29% vo2 max 50% vo2 max or 75% vo2 max well lo and behold they found of course at the 75% vo2 max group ended up having significantly higher EPOC they ended up burning about 150 more calories over the course of 10 and a half hours so their epoch lasted for 10 and a half hours that’s an extra 150 calories that’s pretty awesome ok that doesn’t sound like a whole lot but quite frankly that’s nothing to sneeze at that’s like a fun size Snickers bar I mean that’s actually a decent amount just an extra calorie burn but one thing that I want to bring into the equation is that the larger your muscles get the more of that lactate response you’re gonna end up having the more of that lactate to glycogen process so that’s going to amount to a greater proportion of your post-exercise oxygen consumption so these numbers can be widely skewed depending on how much muscle you have so if you don’t have a whole lot of muscle mass you could probably get away with doing interval training that’s just on a bike because you’re not going to get as much anyway but if you’re a bigger person a heavily muscled person you want to move that body okay you want to move it want to be doing compound movement so you want to be doing hit that’s gonna involve battle ropes in your whole body because then you’re getting this massive depletion of glycogen but you’re also getting a massive creation of lactic acid and lactate that takes a lot of energy for the body to recover the thing is I don’t think that the heart rate plays a huge role in epoch I think the heart rate only really many Oh No maybe 10-15 minutes because it doesn’t take that long for your heart rate to come back down it’s not like your heart rate stays crazy elevated for an extended period of time that comes back down and even the reoxygenate of myoglobin and hemoglobin doesn’t take a whole lot of time but it’s really that lactate process that really takes the most time so I would argue that that’s the big one so when your weight training that’s the big response you’re getting the other thing that we have to factor into the equation is just your resting metabolic rate the more muscle you have the more resting metabolic rate you have it’s a higher level so that means you’re gonna burn more calories just walking around anyway these are the kind of things you want to be paying attention to now last but not least there’s a study that was published in the Journal of Sports Medicine and physical fitness this one took a look at 14 athletes so 14 resistance trained athletes this is really cool so what they wanted to study here was if caffeine actually had an effect on excess post-exercise oxygen consumption well it definitely did so what they had them do in this study is they had them trained with specific workouts with caffeine and then later on they had them through that same workout but without caffeine well guess what they found they found that when they had the caffeine there was a significant increase in excess post-exercise oxygen consumption they actually burned more calories after their workout simply by having caffeine before their workout that’s pretty darn cool and they found their total energy expenditure for the entire aggregate of the workout increased 15% now obviously by now you’ve seen my videos you know I’m a fan of coffee and a fan of caffeine so heck have your caffeine before a workout it’s going to work out you could also have your caffeine post-workout for additional effects so you’re probably wondering how long do you actually burn fat after workout then like did this video really solve anything the fact of the matter is is that a lot of it is allocated towards the early part your burning most of your calories 30 minutes after your workout the rest is a very negligible amount sure it’s nothing to sneeze that when you add it up but honestly because of the hormonal response that occurs when you train heavy and train hard you’re more likely to consume those extra calories and negate the effects of it so the big window is right after the workout so the best thing that you can do is wait just a little bit after your workout so you can capitalize on that post-exercise oxygen consumption before you have your post-workout meal just ride the wave a little bit okay ride that wave after the workout just for a tiny bit see even burn a few extra calories before you shut that whole process off as always make sure you keep in a locked in here in my videos if you have ideas for a future one put them down below to see you soon
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How to Burn Fat AFTER a Workout Ends – Scientific Timing – Thomas DeLauer
Engaging in exercise causes oxygen debt or excess post-exercise oxygen consumption (EPOC), also known as the ‘afterburn’ effect
During EPOC the body is restoring itself to its pre-exercise state, and thus is consuming oxygen at an elevated rate. This means that energy is also being expended at an elevated rate. The following occurs during EPOC:
1) Replenishment of Energy Resources: Replenishment occurs for the immediate source of energy, known as the phosphagen system, which is comprised of creatine phosphate and ATP (adenosine triphosphate). In addition, lactate, a molecule that is produced during more intense exercise, is being converted to pyruvate for fuel utilization. The body is also restoring the muscle glycogen (a stored form of glucose) that has been used during the exercise bout.
2) Re-oxygenation of Blood and Restoration of Circulatory Hormones: During exercise metabolism, large amounts of oxygen are used to break down food substrates for energy. Therefore, the body continues to expend energy after exercise to re-oxygenate the blood. In addition, in the postexercise period, the body restores the levels of circulatory hormones, which increased during exercise, to normal.
3) Decrease in Body Temperature: As energy is liberated from the exercising muscle tissues of the body, heat is produced. Thus, during EPOC, the body must expend energy to return to the normal core body temperature.
4) Return to Normal Ventilation and Heart Rate: Energy expenditure is greatly elevated as the body rapidly returns to a normal breathing rate. Heart rate is also returning to a pre-exercise rate.
During exercise, the amount of ATP and creatine phosphate in the blood deplete significantly, but they are replenished in the recovery period when VO2 is elevated
Also during recovery, the 70% of lactate accumulated in the muscles is removed and released into the blood, further producing energy
Intensity of weightlifting is also applicable when it comes to EPOC – a study published in the journal Diabetes Care looked at resting energy expenditure (REE) responses in 40 inactive men
They were randomly assigned to one of four groups (n = 10/group): control, low-intensity resistance exercise, moderate-intensity resistance exercise, and high-intensity resistance exercise
REE increased in all groups at 12 hours in an intensity-dependent manner – REE reached baseline after 48 hours in the low- and moderate-intensity groups and after 72 hours in the high-intensity group
A study conducted in the journal Metabolism had subjects bicycle at intensities of 29%, 50%, and 75% of VO2 max for 80 minutes
Researchers found that the greatest EPOC was seen in the 75% group, lasting for about 10.5 hours and resulting in an additional 150 calories burned
Subjects were assigned to one of two groups and did 30 minutes of running: one group ran continuously at 70% VO2 max and the other did sprint intervals, pushing themselves to 105% of VO2 max for 1 minute followed by 2 minutes of rest
The EPOC of the interval group was about 69 calories and the continuous group about half that amount – 69 calories of additional energy expenditure
This means that the cumulative EPOC effects of 3 HIIT workouts per week can add up to an additional 200+ calories burned