The Magic Fat Loss Formula

Everyone is always searching for that elusive secret that will allow them to magically get thin without having to do any work for it. The idea of magically tricking your body into losing fat is one that has entranced our generation, with millions spent in research every year trying to find that secret formula.

If you ask me, all of this is a futile cause that will never amount to anything. Because in life, you can’t ever get something for nothing. That’s just not how it works. That’s why all of those get rich quick schemes and fat loss supplements that constantly flood the market will always be nothing more than a scam – because it simply isn’t possible to achieve long-lasting, meaningful success without putting in the hard work to make it happen. Even the most successful people in the world who now spend their days just kicking back while the cash flows in will tell you that they only got to that point through sheer hard work and sweat equity.

Now, with that being said, I do believe in finding ways to leverage your effort so that it takes the least possible amount of that effort to produce results. The fact that you’ll have to put in the work is a given, but ideally we want to make that work as efficient and effective as possible so that it gets us to the end goal with the fewest possible hiccups.

And this is where it gets interesting for fat loss.

Because while you can’t ever lose fat without putting in some kind of effort or willpower or action, you can leverage this effort to make your fat loss MUCH easier.

It’s a little secret that only the best personal trainers and the most ‘in-shape’ people in the world know, and once you make this change to your own workouts, you’ll find that fat burning is easier than it’s ever been before.

You’ll spend less time working out, your workouts will be MUCH more interesting and fun, and you’ll never leave the gym feeling like you wasted your time ever again.

Interested? Keep reading…

The Magic of EPOC

Recent scientific research has shown that there’s a special process that happens in your body after you do a particularly challenging workout.

It’s called Excess Post-Exercise Oxygen Consumption (EPOC), and it’s the key to getting twice the fat burning results from your workouts while spending half the time working out.

Simply put, EPOC refers to the fact that after exercising, your body needs to keep burning calories in order to get your body back to its normal state. Your body has been overloaded by all the exercise you’ve been doing, and in order to recover and get back to its steady resting state, where survival is easiest, it needs to make sure that all of that damage is repaired and all of the physiological functions that are now on overdrive are calmed down and put back to normal.

But that takes work. And in order to do that work, your body must keep on using fuel for energy (which in this case is its fat stores). To give you an example that might be easy to relate to – it’s the same way that your car’s enginge keeps chugging and clicking away after you turn the car off. Even though it’s no longer running, it needs to expend a bunch of energy in order to cool itself down. Your body is no different, and this ‘afterburn’ effect happens every time after you do strenuous exercise.

EPOC And Fat Loss

As you can imagine, this process is HUGELY important for fat loss. After all, if you can maximize your EPOC during your workouts, it effectively means that the fat burning effect of your workouts keeps on going for hours, even after you’re not exercising anymore!

And the best part is that we’re not even talking one or two hours here. Research has shown that certain types of workouts keep your body burning fat for 48-72 hours (that’s 2-3 DAYS) after you finish exercising.

It’s like the fat loss jackpot. Do the work once and reap the benefits over and over again for days afterward.

How To Get The Most Bang For Your EPOC Buck

So what are those ‘magic types of workouts’?

The very same kind of workouts that I talk about constantly on this website of course – interval training!

Interval training, simply put, is where instead of just exercising at one steady intensity for a long period of time, you mix it up by alternating periods of high intensity and low intensity exercise. This method of working out allows you to keep your heart rate pretty high for an extended period of time, while simultaneously not overexerting yourself or having to spend hours working out

In fact, interval training has been shown to be 9 TIMES more effective for fat loss than regular steady state cardio, and you can get far superior results in just a fraction of the timethat you would spend doing steady state cardio.

An EPOC Focused Workout

For those of you who aren’t exactly sure what an interval training workout looks like in action, here’s a little example of a beginner interval training session for someone who is new to working out or hasn’t exercised in a long time:

1) Do as many bodyweight squats as you can in 30 seconds
2) Rest for 1 minute
3) Repeat the above 2 steps over and over again for a total of 20 minutes

If you were a little more advanced and had been working out for a while, then you might do a more advanced workout that would look something like this:

1) Jump rope as fast as you can for 20 seconds
2) Slowly jog on the spot for for 40 seconds
3) Repeat the above 2 steps over and over again for a total of 15 minutes

If you were REALLY in great shape and wanted a killer advanced interval training workout, then it might look something like this:

1) Sprint on an exercise bike for 20 seconds
2) Rest for 10 seconds
3) Repeat the above 2 steps over and over again for a total of 8 minutes

Taking EPOC To The Next Level

The above examples show you how to maximize your gym or home workouts to get the most EPOC, but what about if you wanted to do more than that?

What if you wanted to keep revving up your metabolism with EPOC throughout the course of EVERY day, even when you can’t spend those 20-30 minutes in the gym?

Let’s say for example that you have a very tight deadline at work and your wife is sick. There’s just no time to work out for that week. What do you do to keep that metabolism revving high?

Or maybe do have time to work out a couple times during the week, but only for 10 minutes each time. As great as EPOC is, you’re likely not going to be able to really lose much fat if you’re only spending 20 minutes a week working out. But you just don’t have any more time to spend at the gym. What do you do to harness the benefit of EPOC even with your time restrictions?

The answer is simple, and if you’ve been reading this blog for any length of time, it will be obvious to you.

The Power Of Micro Workouts

You do Micro Workouts! By squeezing in short little bursts of interval training throughout your day in the form of micro workouts, you’ll be able to leverage even the tiniest amounts of free time that have available during your work day to help keep your EPOC high and keep you burning fat.

It’s the ultimate way for busy people who have very little time to work out to keep body fat at bay and keep your metabolism constantly running on high.

Each time you have two minutes to spare during your day, jump up and do a micro workout. Since micro workouts are essentially mini interval training sessions, you’ll constantly be pushing your body to burn fat by inducing EPOC.

Each week, we introduce a new Micro Workout of the weekhere on LoseFatAtWork.com. This week we didn’t have one due to technical difficulties, but I’ve already got next week’s workout planned and it’s a doozy. If you want to be notified every time we post a new Micro Workout for you to follow along with, make sure to sign up for our newsletter in the box at the end of this email or in the top right corner of your screen.

Meanwhile, if you want to see a micro workout in action, you can check out last week’s Micro Workout of the week.

Summing It All Up

So now you know the secret formula to losing 9 times more fat in just a fraction of the time. To lose body fat, you MUST leverage your workouts as much as possible by using interval training and micro workouts. This will ensure that you’re getting the benefits of EPOC and burning fat long after you’re finished working out.

You’ll still have to put in the hard work, but the difference now is that you’ll keep reaping the benefits over and over again even after you’re done. All the other people in the gym will wonder to themselves how you stay in such great shape while spending only 20-30 minutes working out, while they spend hours sweating away doing long slow cardio only to see no results.

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