EPOC

When you begin your workout, your body demands more oxygen than you have in reserve meaning that your body is now in an oxygen deficit. This is why you start to breathe faster and deeper (it's your body's way of getting more oxygen).

Excess post exercise oxygen consumption (EPOC) is the measurably increased rate of oxygen intake following strenuous activity. It is intended to erase the body's oxygen debt.

This is important because EPOC is used during recovery to restore the body to homeostasis (normal function), rebalance hormones, replenish fuel stores, cellular repair and anabolism (muscle growth) to name a few. This process requires more fuel. Where does that fuel come from? It comes from the breakdown of fatty acids (fat stores) in your body.

This process starts soon after your workout is complete and can last up to 24hrs after your workout depending on the intensity and duration. What does all of this mean for you?

For those of you that are looking to lose weight... this is where it happens. High intensity interval training with weights (ex: CF) leads to better fat loss. This does not mean that you will get "huge" and muscle bound. It does mean that as you build muscle you burn fat. So... bump up the intensity and get to work.

Journal It

As a trainer I can only do so much for you. I tell you to sleep, ice, eat well, correct your form, foam roll, stretch, etc. Have you ever wondered why you aren't making the progress that you think you should? Was it because you were stressed out over something happening in your life? Was it because you skipped breakfast and lunch because you were so busy and couldn't find time? Was it because you just couldn't sleep the night before? Wouldn't it be nice to "go back" and see what was happening? Now you can make that happen.

If you have hit a plateau in your training then it is time to find out why. How do you do this? Take a look back at your log book. Most of us only write down what our 1RM is or our 5RM for any given lift. Some of us even go as far as to write down the workout that we did and our time or number of rounds. If you are not even doing this.... then it's time to take the next step. It is a good idea to get into the habit of following these next few steps.

When you are making notes in your log book start adding these few things...

1. How well did you sleep the night before?

2. How good was your diet before the WOD?

3. How did you feel (emotionally) before you started the WOD? (drained,amped, depressed, etc)

4. How was your H2O intake for the day?

Rate these things on a scale of 1-10. 10 being the best things could have been. Make some notes even. These notes are strictly for you. When you hit that "plateau" these notes will help you figure out what is causing the problem.

For example, I started doing this myself and I found that most of the time that I didn't get a new PR or do as well as I should have, it was because I didn't sleep well the night before. I probably could have figured this out without writing it down every workout, but it helps to see a trend. It helps to see where you were mentally. By keeping your workout log this way you can also see whether or not you are overtraining. It is also a good way to hold yourself accountable with your food intake. By writing things down you have to take responsibility for the things you do and it helps keep you in check.