How to Burn Fat AFTER a Workout Ends – Scientific Timing


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How to Burn Fat AFTER a Workout Ends – Scientific Timing – Thomas DeLauer

Engaging in exercise causes oxygen debt or excess post-exercise oxygen consumption (EPOC), also known as the ‘afterburn’ effect

During EPOC the body is restoring itself to its pre-exercise state, and thus is consuming oxygen at an elevated rate. This means that energy is also being expended at an elevated rate. The following occurs during EPOC:

1) Replenishment of Energy Resources: Replenishment occurs for the immediate source of energy, known as the phosphagen system, which is comprised of creatine phosphate and ATP (adenosine triphosphate). In addition, lactate, a molecule that is produced during more intense exercise, is being converted to pyruvate for fuel utilization. The body is also restoring the muscle glycogen (a stored form of glucose) that has been used during the exercise bout.

2) Re-oxygenation of Blood and Restoration of Circulatory Hormones: During exercise metabolism, large amounts of oxygen are used to break down food substrates for energy. Therefore, the body continues to expend energy after exercise to re-oxygenate the blood. In addition, in the postexercise period, the body restores the levels of circulatory hormones, which increased during exercise, to normal.

3) Decrease in Body Temperature: As energy is liberated from the exercising muscle tissues of the body, heat is produced. Thus, during EPOC, the body must expend energy to return to the normal core body temperature.

4) Return to Normal Ventilation and Heart Rate: Energy expenditure is greatly elevated as the body rapidly returns to a normal breathing rate. Heart rate is also returning to a pre-exercise rate.

During exercise, the amount of ATP and creatine phosphate in the blood deplete significantly, but they are replenished in the recovery period when VO2 is elevated
Also during recovery, the 70% of lactate accumulated in the muscles is removed and released into the blood, further producing energy

Intensity of weightlifting is also applicable when it comes to EPOC – a study published in the journal Diabetes Care looked at resting energy expenditure (REE) responses in 40 inactive men

They were randomly assigned to one of four groups (n = 10/group): control, low-intensity resistance exercise, moderate-intensity resistance exercise, and high-intensity resistance exercise

REE increased in all groups at 12 hours in an intensity-dependent manner – REE reached baseline after 48 hours in the low- and moderate-intensity groups and after 72 hours in the high-intensity group

A study conducted in the journal Metabolism had subjects bicycle at intensities of 29%, 50%, and 75% of VO2 max for 80 minutes

Researchers found that the greatest EPOC was seen in the 75% group, lasting for about 10.5 hours and resulting in an additional 150 calories burned

Subjects were assigned to one of two groups and did 30 minutes of running: one group ran continuously at 70% VO2 max and the other did sprint intervals, pushing themselves to 105% of VO2 max for 1 minute followed by 2 minutes of rest

The EPOC of the interval group was about 69 calories and the continuous group about half that amount – 69 calories of additional energy expenditure

This means that the cumulative EPOC effects of 3 HIIT workouts per week can add up to an additional 200+ calories burned





  1. The gym I use has the bike with cross country setting(varies difficulty) I ride for an hour average 11 to 12 mph for 1 hour and says I burned a whole 350 Cal. This pissed me OFF till I thought about the after burn and I know it can't be right on Cal SO I do it knowing I'm giving 100% and I'll get my results ive earned Thomas dude your always on point

  2. Hello, I am a student in the UK and Ramadan is approaching, which means that I have to fast for about 18 hours every day for a month. How can I work throughout the day without getting tired? Do I let my body get used to the fasting before Ramadan starts?

  3. Not sure what they want to say on myoglobin vs hemoglobin, but here's a few deets..myoglobin is in muscles, has a particular shape that allows the binding of one Oxygen molecule, which is necessary to allow for respiration that occurs during muscle contractions, which decreases blood flow as vessels are squeezed. So, it has a stronger affinity for Oxygen than hemoglobin. Hemo.has a 4 oxygen shape and exists in best conditions.

  4. Might want to double check your definition of HIIT and how one can quantify the intensity. Lose definition is >=150% of the power at VO2 Max (PCr is primary energy pathway). Try measuring that when doing battle rope, pushups, etc. There's a reason why cycling and running are used in the studies, the work can be measured.

  5. Hey Thomas. The FDA just recently approved a sugar called "Allulose". It'll probably be in a lot of keto products soon. I'd like to know what it'll do to my body before it starts flooding the market! Hope to see you go over it soon 🙂

  6. Please fix the customer service department. I was told to send the product back to get a refund. That’s impossible without the address. I guess that makes the 60 Day moneyback guarantee worthless if they give you criteria and then no way to accomplish the return.

  7. Thomas! I started keto at 319lbs, and I am down to 235lbs now…but I am barely losing anything now even when I stay around 1300-1500 calories and do 16hr fasting (plus 10-13k steps a day at work and at least 1x a week workouts). I was told I was insulin resistant and prediabetic when I started. No longer in a1c range for diabetes. I do have PCOS. What can I do to get that number going down again? I want to be under 200lbs by the end of the year. Please give me some advice. 🙏

  8. Love your videos and most of your products. The staff in Austin has serious issues with fraud and customer service. Please get some competent people for your team in coaching, ordering, and definitely customer service. They overcharged me $16 and then double charged me. It took a week to get the theft returned and the excuses that the angry female, and that may be questionable, gave me was that they had to check for fraud in the company before returning the theft of my money. This behavior is unacceptable.

  9. So could you boost this by doing your intense workouts as you discussed then having a rest then go do some slow steady state cardio to try encourage the body to burn the fat in the blood that was released during intense exercise instead of being shuttled back to the fat cell?

  10. Great video man, i really needed that information and was looking for a summary of this topic as I work out daily in the morning on fasted state and have my OMAD at night 10 pm and I'm on ketogenic diet from 6 months and performing 5 days heavy resistance weight training since a month and drink coffee before and during my workout , so this video explained everything to me despite i didnt know these information but I designed this protocol after watching a lot of your videos, I started a month ago and never felt tired or fatigued during workout and i noticed great differences in my body composition and now my body fat is 16% it was 17.5% and gained 2 around 1.5 kg muscle mass.. thank you very much for every effort you put in your channel, you inspired me from the beginning…

  11. Thank you for another informative video. I notice you said about caffeine…is there a difference between caffeine source e.g. green tea vs coffee? Also are there any links to muscle growth, metabolism and HRV?

  12. LIKED the vid: I must admit TD i'm not much of a "keto" guy, however i do subscribe to IF and have known about the effects of EPEOC (aka afterburn) for a while now….So it's nice to confirm what I already knew. Which is EXACTLY why whenever I do RT I consume a small pre workout meal about 45 mins-1hr before exercise and I do AT on an empty stomach…The whole point of having a pre workout meal is so I don't run out of "fuel" during my RT workout and "hit the wall"….Having said that, because I consume calories pre workout I usually don't rush to eat post workout because I know that I'm not that much in a "catabolic state" to ruin my gainzzzzz. Conversely, whenever I do AT in a "fasted state" I usually eat something within an hr of completing my run….Because when I run, I RUN, not necessarily "sprinting" but I sure as hell ain't going for a jog. But that's just me. DEUCES!


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