EPOC-alypse

[maverickbu]

Here's part 1 of a soon-to-be 2 part article I wrote about excessive post-exercise oxygen consumption (EPOC) and how it is ideal for burning calories/fat. Let me know what you think.

 

[(Silent)]

There are a number of small errors in it. Such as

it burns lots of calories while you are at rest.

In most cases it could equate to around 50-150calories extra. Not quite "Lots".

High intensity aerobic cardio will generate a great EPOC response, but anaerobic exercise (i.e., weight lifting) is even better.

You make it sound as if Weight lifting is the only Anaerobic activity.

Then here

nearly twice as high as Group A. Is this counter-intuitive? A bit, but it does show that these results don’t exist in a vacuum. Although Group A was working their muscles harder, I can assure you that Group B were probably the ones that looked like they were knocking on death’s door. The amount of cardiovascular output from short rest in conjunction with anaerobic exercise creates a blast furnace in your body. And as shown in these studies, it causes maximal stress and intensity, and in turn, calorie-burning EPOC.

You don't explain why Group B Oxygen dept was greater then group A's. If your going to write an article as such these things need to be explained. If you are not sure why they have a greater instance of EPOE then you likely shouldn't be writing a report on it...
"working their muscles harder" Why do you think that? and in terms of what?

Manipulating and raising EPOC is going to be your number one tool in efforts to lose fat.

not quite the #1 tool...

Also, Remember when writing any article always be prepared for both negative and/or positive comments.

 

[maverickbu]

Also, Remember when writing any article always be prepared for both negative and/or positive comments.

Absolutely, and I appreciate the detailed response. If I just wanted to get patted on the back and told how smart I was, I'd just send it to my parents. :yelrotflmao:

I would qualify the 50-150 calories as "lots" in the context of the cumulative effect it will have, particularly when considering the study that shows EPOC can last up to 38 hours.

I guess I did kinda make it sound like weight lifting was the only anaerobic exercise. Thanks for that one.

I guess I'm a little confused as to why you didn't follow the study I mentioned. If you read the protocol for the study that is just above the excerpt you included, it details that one group worked its muscles to failure on each set where the other group worked at only 50% of their 1RM for 10-12 reps. I think its fair to say that muscles worked to failure are worked harder than muscles worked NOT to failure with similar workloads. As for explaining the difference in oxygen debt, I thought it was pretty clear that reduced rest periods were the cause. I didn't draw that conclusion myself, its what the study presented.

I don't know if it was your intent, but you came off a bit condescending in your comments about that section. If something is unclear to you, then ask a question. No need to try and discourage

you likely shouldn't be writing a report on it

me or any one else wanting to submit srticles for discussion.

That said, I welcome any other coments or criticism. Like I've said before, disagreements force us to consider other viewpoints and scrutinize our own even more.

 

[(Silent)]

Absolutely, and I appreciate the detailed response. If I just wanted to get patted on the back and told how smart I was, I'd just send it to my parents. :yelrotflmao:

I would qualify the 50-150 calories as "lots" in the context of the cumulative effect it will have, particularly when considering the study that shows EPOC can last up to 38 hours.
Right over 38 hours you might expend upwards of 150 calories. Though this is HIGHLY dependent on the intensity, latict acid production, CPr stores exhausted, Hormonal elevation and many many other factors.
Most people do not operate at an intensity to raise it to even 150 calories in excess. And most don't have the needed intensity to have it elevated upwards of 36 hours. Also, the conditioning of the person training can further dictate the amount. Further more its the cumulated affect, not the indivitual rising that is important.

I guess I did kinda make it sound like weight lifting was the only anaerobic exercise. Thanks for that one.
No worries, I used to make that mistake allot.

I guess I'm a little confused as to why you didn't follow the study I mentioned. If you read the protocol for the study that is just above the excerpt you included, it details that one group worked its muscles to failure on each set where the other group worked at only 50% of their 1RM for 10-12 reps. I think its fair to say that muscles worked to failure are worked harder than muscles worked NOT to failure with similar workloads. As for explaining the difference in oxygen debt, I thought it was pretty clear that reduced rest periods were the cause. I didn't draw that conclusion myself, its what the study presented.
You must answer the question of "Why" those different rep ranges caused the increased oxygen debt? Think "Lactate" as just one hint behind the many reasons...

I don't know if it was your intent, but you came off a bit condescending in your comments about that section. If something is unclear to you, then ask a question. No need to try and discourage
wasn't my intent!


me or any one else wanting to submit srticles for discussion.

That said, I welcome any other coments or criticism. Like I've said before, disagreements force us to consider other viewpoints and scrutinize our own even more.

Weathers kinda humid but other wise nice right now...

 

[maverickbu]

OK, I see where you were going now with the comment about that study. I try to balance technical with accessible as much as possible when writing. This was one little area I thought I could scrounge, I let the study do the validation rather than digger deeper into the blood and guts. its tough to balance highly technical material and still make it enjoyable to read.

I'm glad we agree that it is the cumulative effect that is important. And I recognize that reaching that level of intensity where you are burning up top 150 calories oe maintaining EPOC for 38 hours is not something every person can readily do. The article is meant to give tips on how to achieve as much as possible by any given individual.

What's with the weather thing? Is that a joke or something I don't get?

 

[(Silent)]

OK, I see where you were going now with the comment about that study. I try to balance technical with accessible as much as possible when writing. This was one little area I thought I could scrounge, I let the study do the validation rather than digger deeper into the blood and guts. its tough to balance highly technical material and still make it enjoyable to read.

I'm glad we agree that it is the cumulative effect that is important. And I recognize that reaching that level of intensity where you are burning up top 150 calories oe maintaining EPOC for 38 hours is not something every person can readily do. The article is meant to give tips on how to achieve as much as possible by any given individual.

What's with the weather thing? Is that a joke or something I don't get?

Lol, No Its just I hate it when I don't have anything to say outside of the quote. I figured it would be better than putting the normal ".........." at the end for the "at least 10 characters crap".

 

[(Silent)]

It just occurred to me that. I'm not reading the writeup from a "n00bs" standpoint. That which the average reader will read it. So my criticisms aren't fair unless you want it to be more technical. If so let me know..

 

[maverickbu]

I'm trying to plant my writing somewhere between noob and where someone like you is. The late beginner, early intermediate lifter who doesn't have time to sift through forums for valuable material.

Don't mean to make assumptions about you, I apologize if I'm off base, but you've obviously spent a good bit of time here, probably other forums, and have more than done your homework if you are picking holes in my article I do appreciate the comments so far.