Weight Training and the “Afterburn” Effect

Weight training and cardio training are primarily used for two different purposes. We do weight training to build muscle and strength and shape our bodies. We do cardio training for the overall cardiovascular health benefits as well as for the extra calorie burn.


It’s become common knowledge that cardio only really increases the calories burned during the exercise session itself. There is a belief that weight training can increase your calorie burn throughout the day from the increased metabolic activity of added muscle. This second effect is greatly overstated as each pound of added muscle only requires approximately 5 calories per day.

There is however a third form of so called metabolic elevation that gets mentioned in the fitness media and that is the Excess Post Exercise Oxygen Consumption (EPOC) after high intensity workouts. This is commonly referred to as the ‘afterburn’ effect and there is even research to suggest such an effect happens up to 48 hours post workout.

But before you go out and start doing maximum lift workouts the specifics of the research that shows this result must be examined. Upon closer look you’ll find out that much of the claims you hear about in the fitness industry aren’t exactly what they appear to be.

In today’s podcast, we’ll discuss where the EPOC and elevated metabolism claims come from and discuss if they’re applicable to you or not. We’ll also explain how easy it is for the fitness media to misinterpret research and send people on a wild goose chase of the ‘best’ workout, when in reality it doesn’t really exist.


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About John Barban

John is the co-founder of Venus Index, chief developer of the Venus Index workouts and our supplement industry insider.

He will show you exactly how to work out and (not) eat to build your ideal body shape using simple and easy to follow Venus Index approach.

Check out his personal blog at JohnBarban.com

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