Calorie Burning and Metabolic Rates

If you are exercising for fat loss then the exercise you choose should do these 3 things:

  1. Burn calories during exercise
  2. Burn calories in the short-term post exercise (elevate your EPOC)
  3. Burn calories in the long-term post exercise (elevate your BMR)

Calorie Burning and Metabolic RatesMore on which type of exercise achieves all this in a moment, but first…

Why is EPOC Important for Fat Loss?

EPOC stands for Excess Post-exercise Oxygen Consumption. In short, a higher EPOC means more fat loss. It is a measurable increase in oxygen intake following strenuous exercise, which studies have shown can last up to 38 hours post workout (Schuenke MD, Mikat RP, McBride JM, European Journal of Applied Physiology in March 2002).

During recovery, excess oxygen is used in the processes that restore your body to a resting state and adapt it to the activity you just performed. These processes include: balancing your hormones, replenishing your body’s fuel stores, repairing cells and muscle growth.

Due to the many processes which result in EPOC, there is a resultant elevation in fuel consumption. Fat is broken down and free fatty acids (FFA) are released into the blood as a direct result of exercise. During recovery, the FFAs are oxidized as a fuel source and the unused FFA’s are converted back into fat stores, a process which also consumes calories.

What is BMR & Why Do I Want to Increase It?

BMR stands for Basal Metabolic Rate. In short, a higher BMR means more fat loss.

It is the amount of energy your body consumes while at rest in normal climactic conditions (not super hot or cold). ‘At rest’ means your body literally is doing nothing, not even digesting food, therefore it cannot be reliably measured until 12 hours after you last meal. The higher your BMR the more calories you burn at all times of the day, therefore raising your BMR should be a goal of your fat loss program.

For many years it was believed aerobic exercise increases BMR but numerous studies from the past 25 years have shown that aerobic exercise has no impact at all.

However, resistance exercise (weight lifting) does increase BMR via increased energy consumption from increased muscle mass.

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Filed Under: How to Exercise For Weight LossWeight Loss Articles

avatar About the Author: Muz Hughes is a regular single dad that has cracked the code to fast and long term weight loss. His 4-Step Formula is not a diet but a lifestyle, a sustainable way of living that results in the body you want and greater health and happiness from just 4 simple steps.

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