Does Muscle Really Burn More Calories at Rest

Excess Post-Exercise Oxygen Consumption (EPOC) is Necessary for Fat Loss

What is the Afterburn Effect?

Some group fitness studios are all about high intensity and flashy gimmicks that tell you when you are in the fat burning zone, dripping in sweat, and breathing heavy. This is all it takes to be addicted to the high you feel from these types of cardio heavy workouts. HIIT workouts can give us more bang for our buck when it comes to calories burned. 

EPOC refers to the oxygen your body uses to fuel your workouts and also recover from them. HIIT workouts require more oxygen due to the intensity required throughout the workouts. Similarly, hypertrophy or heavy strength training can also consume more oxygen during a workout. The afterburn effect is triggered post-workout and can help you burn 6-15% more calories compared to doing nothing for up to 48 hours. Overall, that doesn't seem like a lot but those extra calories burned add up over time resulting in fat loss.

What are the Benefits of EPOC?

Getting higher intensity workouts makes your body more efficient, less resistant to insulin, and decreases blood pressure. You get more fat loss as a result compared to steady state cardio workouts. 

However, the more fit you become, the less EPOC you will experience. Instead of having an afterburn effect of 24 hours, it might be over in a couple hours. That's why doing only cardio based workouts isn't enough if we want to push through plateaus. 

While HIIT workouts are great for boosting metabolism in the short-term, you can experience a lack of muscular endurance and stamina. Exhausting your body daily can spike your cortisol which can lower your metabolism over time. This is an unfortunate reality for people who are over 40. You may find that your belly fat isn't going away after several months of doing athletic style workouts. That's where having a higher muscle mass can give you the extra edge you need.

Strength Training to Build Muscle

Doing hypertrophy style workouts can boost metabolism and build muscle over time. Slower movements, lower reps, heavy weights and consistency is what is needed to build muscle. Not only that, your nutrition plays a key role in muscular development. 

Being in a calorie deficit all the time can lower our metabolism. When we lift heavy, we need to fuel ourselves with protein and complex carbohydrates to recover. 

The EPOC from hypertrophy workouts is less than HIIT, however it's the intensity of the workout that matters, not the duration. For people who don't have a lot of time for the gym due to a busy lifestyle can benefit from shorter sessions. You only need 4-5 exercises doing 4-6 reps and 3-4 sets to experience hypertrophy. Doing supersets and circuits can vary the workout and increase the heart rate into the aerobic zone, which leads to the afterburn effect.

Muscle burns more calories at rest (6 calories per pound, per day) compared to fat (2-4 calories per pound, per day). The more muscle mass you have, the higher your metabolism and calorie burn post-workout.

Recommendations for People over 40

For people over 40, it's not recommended to go beyond 1-2 days of HIIT training and do 2-3 sessions of moderate intensity strength training. With declining hormones, mature adults can stress out their bodies by doing too many intense sessions which is counter-productive to fat loss. Plus, we want you to have 150 minutes of additional cardio whether that is steady state or interval style workouts to increase aerobic capacity. 

Doing 30 minutes of any style of cardio you enjoy is enough to push you into the fat burning zone. Zone 2 cardio has been proven to be a better tool to improve heart health for 40-plus adults because it relies on fat for energy instead of carbohydrates. Zone 2 cardio includes brisk walking, cycling, dancing, swimming, and light jogging. Generally, zone 2 cardio refers to any style of workout that gets you to 60-70% of your maximum heart rate and reduces the risk of overtraining. 

Boosting Metabolism with Cardio and Strength

Cardio workouts are a dime a dozen and you can find them everywhere. They are easy to do and require no equipment. HIIT style workouts are the best way to get the afterburn effect, but they can stress out your body too much. It's important to spend at least 2-3 days a week lifting heavy weights and develop muscle mass. The more muscle we have, the more calories we burn at rest. Over time, that extra calorie burn will add up. 

Intensity matters more than duration. At Rage Fitness Personal Training, your coach will help you get stronger, fitter and accountable. We do the workout planning for you to ensure you are getting the best results in the time you are with us. By comparing your InBody scan results month over month, we can adjust your training to keep up with the goals you have. 

As your body becomes more efficient, it becomes even more important to do progressive overload to increase intensity and keep challenging your body. Doing a ton of cardio will not produce the same results as intense weight lifting sessions will. Heavy weights will change your body composition and make you a fat burning machine! 

We offer nutrition coaching, small group training and 1:1 training to help older individuals incorporate sustainable resistance and strength training into their lives.  Please call/text us at 1-825-945-7733, or fill out the online contact form today!