The Ultimate Game Changer- EPOC and Nutrition

EPOC, which stands for Excess Post-Exercise Oxygen Consumption, refers to the increased oxygen consumption that occurs after exercise, which helps to restore the body to its pre-exercise state and it burns calories in order to do it. While EPOC itself can contribute to calorie burning, nutrition plays a more significant role in weight loss.

Weight loss occurs when there is a caloric deficit, meaning you burn more calories than you consume, and EPOC burns additional calories after a workout while at rest.

You mean to tell me that I can burn calories without hours of fasted cardio?

While EPOC can help you do this, combining this methodology with proper nutrition is crucial in creating a caloric deficit and that can mean a lot of different things to a lot of different people. You don’t have to look very far to find conflicting evidence of the “best” weight loss methods on social media and the internet.

Essentially, by consuming a balanced diet that is paired with your exercise routine, you can support weight loss goals more effectively and sustainably. It’s important to focus on nutrient-dense foods, such as vegetables, lean proteins, select fruits and whole grains, while minimizing processed foods, added sugars, and excessive saturated and trans fats found in popular food items today.

Regular exercise, including activities that increase your heart rate and challenge your muscles, can help create a calorie deficit and enhance weight loss efforts. The combination of exercise and nutrition is key for sustainable weight loss. By incorporating both, you can optimize caloric expenditure through exercise and control caloric intake through nutrition, leading to better results in achieving your weight loss goals.

Here’s what a sample workout looks like when you incorporate EPOC:

  1. Warm up 5-10 minutes to develop intramuscular temperature and prevent injury
  2. Perform a dynamic warmup for 5-10 minutes to improve mobility and prevent injury
  3. Select 6-10 resistance training exercises in your gym or at home that match your sport or performance goals
  4. Perform 15-20 minutes of cardiovascular exercise AFTER resistance training and incorporating interval training is even better
  5. Cool down by stretching and foam rolling to begin the repair and healing process for your muscles
  6. Refuel with a well balanced meal that includes protein within 45 minutes of your workout

But what do you eat after your workout to maximize your efforts?

  1. Consume 1 gram of protein for every kilogram of body weight within 45 minutes post workout
  2. Refuel with carbohydrates within 3 hours post workout
  3. Be mindful not to consume sugar after 10 pm, get a good night’s rest and
  4. Take rest days to allow your muscles to repair

Hopefully, you gained some insight into how to reach your weight loss goals quickly and safely without spending hours in the gym or kitchen.

I’ve been using this formula for over ten years to help get my clients results FAST and I’m not sure why more coaches aren’t telling every one of their clients that they can build lean muscle and lose body weight at the same time.

This is the number one secret weight loss formula the fitness industry and no one is talking about it. I’ve been using this secret formula with my clients for years to shred unwanted body fat by burning calories long after their workout is over.

If you’re looking for more support in your own weight loss journey, reach out to me via email and I will get you a free 7 day trial of the only weight loss program you can do in your gym or home that will keep you safe and supported along the way. Email me at to sign up today, absolutely free.

Dave Glaser

Head Coach at Fit Life Champions

Helping you create a healthy lifestyle to be your strongest self

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