Optimizing Metabolic Rate

Understanding the thermic effect of training is critical to maximizing your output. When you push your body through an intense MetCon or HIIT session, the calorie burn doesn't stop when you leave the gym. This is known as Excess Post-exercise Oxygen Consumption (EPOC).

EPOC refers to the elevation in metabolism (rate that calories are burned) after an exercise session ends. The increased metabolism is linked to increased consumption of oxygen, which is required to help the body restore and return to its pre-exercise state.

The Anaerobic Threshold

To truly trigger a massive EPOC response, you must train in the anaerobic zone. This means pushing your heart rate above 80% of its maximum for short, intense bursts. This is precisely why our HIIT protocols are structured around 20-second all-out sprints.

"Intensity is the ultimate hack. If you want to change your body composition, you have to force it to adapt."

Pairing this intense training with a high-protein diet ensures that the calories being burned during the recovery phase are sourced from fat stores, while the protein repairs the micro-tears in the muscle fibers.