Men's Health Huge in a Hurry by Chad Waterbury

Author:Chad Waterbury
Language: eng
Format: epub
Publisher: Rodale
Published: 2008-04-04T04:00:00+00:00

1. CREATE A CALORIC DEFICIT

Everyone agrees that fat loss requires burning more calories than you take in. The disagreements begin when you try to figure out how. Your body won’t release stored fat without a good reason. But if you give it too good a reason—a big caloric deficit—your body will make critical adjustments to hang on to that fat and get back to its comfort level. Your metabolism will almost certainly slow down, and you might sacrifice some of your metabolically expensive muscle tissue as well.

So your first goal is to keep your metabolism running at least as fast as it was before you created the caloric deficit. You do that in two ways:

Eating frequently, with plenty of protein, healthy fats, and vegetables at each meal

Doing kick-ass workouts that force your body to continue burning calories at a faster speed long after you leave the gym

The latter phenomenon is called excess postexercise oxygen consumption, or EPOC. Lots of people, including Alwyn, refer to it as the “afterburn.” Your body uses more oxygen than usual when you exercise, which makes sense when you consider that exercise speeds up your heart and your rate of breathing. A really hard workout requires a lot more oxygen, consistent with the greater increase in heart rate and respiration. Your body temperature also goes higher with a more challenging workout.

The bigger the changes, the more time it takes to return to your preexercise baseline, and the more calories your body burns in order to get there.

That’s why EPOC is crucial to fat loss, which brings us to Steps Two, Three, and Four.

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