Body composition is much better controlled by our diet than that of exercise. We can’t outwork or out train a bad diet. But certainly we need to know about EPOC, or excess post-exercise oxygen consumption. Certain forms of exercise cause to burn more calories after workout is over, when combined with a right dieting, can lead to appreciable fat loss.
When it comes to weights, lifting heavy, in addition to preserving muscle while dieting, ends up burning more calories (through EPOC) than high-rep training low weight training.
One of the studies done showed there was a significant difference in EPOC for heavy and light weight lifters. Below are some highlights:
- Twenty minutes after the workout, the heavy weights group exhibited almost double the EPOC of the light weights group.
- Forty-five to sixty minutes after the workout, the EPOC of the heavy weights group was more than twice the EPOC of the light weights group.
- And 105-120 minutes after the workout, the EPOC of the heavy weights group was about three times the EPOC of the light weights group.
Lifting heavy while dieting ends up burning more calories than doing high reps of light or lighter weights. It also means you’ll retain more muscle. Retaining muscle and losing fat is the best approach to lose body weight.
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