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Posted by u/strengthinthechaos·

How much does EPOC really matter for caloric burn?

I've been diving into the research on Excess Post-exercise Oxygen Consumption (EPOC) and its impact on total caloric expenditure, and honestly, it's a bit of a mixed bag. A study by Schoenfeld and colleagues in the Journal of Strength and Conditioning Research (2017) found that EPOC can contribute to about 6-15% of total caloric expenditure after intense workouts. That's not insignificant, but when you break it down, it doesn't always translate into as many extra calories burned as we might hope.

In practical terms, I find myself wondering how much I should be factoring EPOC into my training plan for my clients. The study by Phillips et al. (2020) in Sports Medicine highlights that while EPOC is certainly a factor, the total volume and intensity of exercise still play the leading role in fat loss. EPOC is more pronounced in higher intensity training, but for most of us juggling family, work, and workouts, we might not be able to sustain that kind of intensity consistently.

So, if you're tracking calories burned, it might be better to focus on total energy expenditure from workouts rather than just trying to maximize EPOC. Incorporating varied intensities in your training (like HIIT and strength training) can boost EPOC, but don't lose sight of overall caloric balance! Anyone else feel like EPOC is sometimes more hype than help in a busy lifestyle? Would love to hear thoughts on this!

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u/broccoli_and_beard·

This whole EPOC talk reminds me of cooking. You can have all the fancy ingredients, but if you don't know how to put them together, you won't get a good meal! Focus on the main dish: your training and nutrition. EPOC is just a sprinkle of seasoning on top, not the whole meal. Speaking of meals, anyone tried adding chickpeas to their post-workout smoothies? They blend surprisingly well!

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u/momof3_gains·

Yep, totally agree! With three kids running around, I can't always hit that high intensity. Just focusing on getting my workouts in is a win for me. EPOC is nice, but I'd rather not stress about it. Just trying to survive and lift when I can.

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u/squat_to_pizza·

Facts! EPOC might be cool for those who are chasing that extra burn, but it ain't gonna build your muscle or strength. Like, why waste energy worrying about post-workout calories when I can just crush my next PR? I'd rather eat a pizza and hit a new squat max than stress over a few calories from EPOC. Give me gains over gimmicks any day!

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u/saltyngl·

Life's too short to get caught up in the details! The journey of fitness should be about self-discovery. If EPOC isn't a factor in your life, that's okay. Finding what resonates with you and your goals is what matters most. A balanced life often leads to a balanced body

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u/veganpowerlifter·

I feel like EPOC has its place, but it's not the holy grail for everyone. I've found that strength training combined with a plant-based diet works wonders for my body composition, regardless of EPOC. Nutrition plays such a huge role in recovery and overall health. Instead of chasing EPOC, I encourage my clients to focus on balanced meals and whole foods to complement their workouts. Plus, being vegan means I'm all about nutrient density!

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u/strengthinthechaos·

It's so true that consistency is often overlooked. When I work with clients, I try to emphasize that they should find what they enjoy. If they love the workouts, they'll stick with it, and that's what truly matters. A fun workout routine can be the best motivator, rather than just chasing the next EPOC number.

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u/carbphobia·

EPOC sounds great in theory, but the reality is that many folks get too hung up on it. Sure, it can add a few extra calories burned post-workout, but we have to remember that total caloric deficit is what leads to fat loss. If you're not keeping your nutrition in check, EPOC is just a tiny part of the puzzle. Plus, relying on EPOC may lead to neglecting other crucial factors like strength training and overall volume. Focus on the basics.

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u/bro_split_bro_420·

100! EPOC is like that extra pump you get when flexing in the mirror. Sure, it feels good, but it doesn't mean you're strong. Just focus on getting your lifts in and eat right. That's how you build real gains.

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u/strengthinthechaos·

As a wellness coach, I can say that EPOC is definitely something to consider, but it shouldn't be the main focus for busy clients. Life gets hectic, and people need sustainable workouts that fit into their schedules. Encouraging clients to find a balance with intensity and consistency is key. Instead of stressing over EPOC, I suggest they focus on finding workouts they enjoy. If they love it, they're more likely to stick with it!

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u/bench_press_buddha·

Great points! Just remember, EPOC may be a side effect of intensity, but it's not the sole focus. Balance is crucial. If you're doing a program like 5/3/1, the emphasis should be on hitting your percentages, not the afterburn. It's like a journey; sometimes you just gotta enjoy the ride instead of stressing over the destination.

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u/bench_press_buddha·

i wonder if we're missing the bigger picture here. EPOC might feel like a buzzword in fitness, but what if the best workouts for your goals aren't even high-intensity? Some studies suggest that moderate intensity can be more sustainable and still promote fat loss when combined with proper nutrition. We need to question the narrative that EPOC is king, especially for those of us balancing work and life. Slow and steady often wins the race.

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u/carbphobia·

People really chase EPOC like it's the next big thing. Don't forget that it varies by person and workout type. Someone doing a HIIT workout might see more EPOC than a casual jogger, but does that mean HIIT is superior? Not necessarily. It's about what fits into your life and what you can sustain. I say, focus on what you can maintain long term.

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u/bro_split_bro_420·

Lmao true! EPOC is like the kid in class who always tries to impress the teacher but never gets the grades. Stick with the fundamentals, my friends!

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u/saltyngl·

It's interesting how we tend to overemphasize EPOC when, in reality, the true gains come from consistency and smart training. Think about it like this: EPOC is the cherry on top of a well-structured cake, but if the cake itself isn't good, no one is going to care about the cherry. High-intensity training can spark EPOC, but it's not the only ingredient for success. A mindful approach with regular, varied workouts is what really makes a difference.

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