4 Tips to Help Your Body Keep Burning Fat After Exercise
You already know that, when you exercise, your metabolism gets boosted, leading you to burn calories and eat up your fat stores. What you may not know is that, after you finish your workout, your body is working to recover itself, which is when the after burn effect takes place. This calorie and fat eating phenomenon is more officially “called excess post-exercise oxygen consumption” or EPOC. EPOC is the amount of oxygen needed to restore your body to its normal, resting level of metabolic function. Your body is using more calories as it works to return to its normal state. In one study, subjects who cycled 45 minutes burned an average of 190 more calories in the hours after exercise than on days when they didn’t work out at all.
If you’re looking to get rid of your beer belly or those embarrassing love handles, these tips and tricks will increase your EPOC levels to burn more calories post-exercise. Read, practice, and enjoy the results.
1. Warm up
Men doing warm up at gym | Source: iStock
Your metabolism is what works to convert the nutrients you’ve consumed to adenosine triphosphate (ATP). ATP is the fuel your body needs for muscular activity and it is produced with oxygen using the aerobic pathways or without oxygen using the anaerobic pathways. When you first step on that treadmill or do the first set of bicep curls, your body uses stored ATP in the anaerobic pathways, which doesn’t require steady levels of oxygen. It takes five to eight minutes before you can efficiently use the aerobic pathways, which require a steady state of oxygen and provide your body with ATP. Use these five to eight minutes to warm up so you can maximize your oxygen and energy use. Exercise that places a greater demand on the anaerobic energy pathways increases the need for oxygen, thereby enhancing the EPOC effect.
2. Up the intensity
Rather than worrying about the length of time you worked out, focus on the intensity. High intensity workouts like Tabata or the HIIT routine (high-intensity interval training) get your heart rate pumping quickly and efficiently. Alternatively, circuit training can provide a similar effect. Vigorous exercise puts more strain on the body, keeping the body burning calories for hours after the workout is over. Not only will you enjoy an increased EPOC level but you may also lose weight faster, build muscle quicker, and increase your aerobic capacity.
3. Eat several small meals daily
Man eating a carrot | Source: iStock
Like most people, you may be conditioned to eat three large meals a day. If you want to rev up your metabolismand burn fat, this is one habit you’ll want to rethink. Every time you eat, your body’s metabolism increases slightly so the more often you eat, the higher number of times your metabolism jumps up. This doesn’t mean you should eat three full meals plus three daily snacks. You should focus on spreading out the three meals you normally consume into six to eight smaller meals. Eating multiple small meals a day will surge your metabolism, leading to a higher calorie burn. MuscleandFitness.com recommends eating each mini meal every two to three hours, ensuring you never go longer than three hours without eating.
4. Opt for protein after a workout
Protein shake next to a shaker on a wooden table | Source: iStock
After you’ve completed your exercise for the day, eat a protein filled snack. Protein, particularly whey protein, ensures your metabolism levels remain high after your workout. Protein takes more energy for your body to digest and absorb than sugars and carbohydrates, leaving your body in overdrive as it works to break down the food. This ramped up process leads to a higher calorie and fat burn in the hours ahead. Plus, if you’re looking to replace fat with lean muscle, protein helps your body get there.
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