EPOC.

(Excess post-exercise oxygen con-

sumption.)
Certain types of exercise actually gener-
ate a fat burning after-effect that can last
up to hours after a workout has
ended. We call this the metabolic
effect and here are easy ways to gener-
ate this response in your own workout.
. Get Breathless. If you want to burn fat
after your workout, push until you are
out of breath then rest, recover and do it
again. Research shows that by elevating
your heart rate to above % then resting
you turn on the EPOC after-effect
. Get Burning. Pushing your muscles
until they burn generates lactic
acidwhich is now understood turns on
the production of other hormones like
testosterone and human growth hor-
mone (HGH) that increase fat burning
and muscle building and elevate the
metabolism for days after the your work-
out.
. Lift Heavy. Lifting heavy weights that
stress and strain the body is associated
with the release of testosterone, which is
part of the hormonal after-burn response
of an intense workout.
. Use All Your Muscles.Single joint exer-
cises that isolate a single body part are
out and big, full body movements are in.
Compound exercises like squats and
deadlifts that work multiple joints and
muscles, as well as hybrid exercise that
combine upper and lower body move-
ments (like a squat press) are key in gen-
erating an after-burn effect.
. Push Until You Cant, Rest Until You
Can.Most people avoid pushing hard in a
workout so they can sustain exercise. but
using rest strategically to help you push
beyond where you would normally go is
the very thing that turns on the EPOC
after-burn.
We call thisRest-Based Training and it
greatly elevates the metabolic effect.
Push Until
You Cant,
Rest
Until You Can
www.metaboliceffect.com
THE SYNERGY OF Me
5.
48 hours later:
fat- burning
hormones
elevated
1.
Best functional
exercises-
different every
time
2.
Movements designed to
hit all muscle groups
at different intensities
3.
Must spike at
muscle failure
then rest,
to trigger
hormones
4.
indicator of
whether you
fat-burn or
fat-store
HYBRID
MOVES
RESISTANCE
+ CARDIO
FAILURE
/REST
HORMONE
RESPONSE
AFTER-
BURN
Our core belief is that moving more
almost always leads to moving better
and being healthier. We love all forms
of exercise and feel people should
cross-train for health as much as pos-
sible. However, the fat loss lifestyle is
all about optimizing the bodys mus-
cle to fat ratio and using that as a sur-
rogate marker for overall body
function and optimal health. While
all exercise is healthy, our experience
tells us that not all exercise is great at
simultaneously building muscle and
burning fat. That is why the meta-
bolic physique conditioning system
was developed.
The Science of
Hormonal Fat
Loss
2124 Cecll Ashburn urlve
SulLe 110
PunLsvllle, AL 33802

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