Supersets for greater EPOC? help with my fitness please...

KylaDenay

So I have been doing a lot of research and trying to figure out what is the best strength workout for me. I am 5'3 161 lbs and 32 yrs old. I am trying to lose at least 5% body fat. Not worried about the scale too much. I currently lift using dumbbells only 3 days a week. I just moved up to 20 lb dumbbells this week. I do the main compound moves only right now. Chest press, overhead press, deadlifts, squats and rows. I am only into week 3 of consistency.

I just read that supersets are best for fat loss/weight loss as it gives a greater EPOC. Is this true? How many calories do you typically continue to burn after lifting? Like 1 x, 2x or how does that work?

Should I do supersets or continue with the basic compound moves? or should I add some isolation moves to my current workout? I do full body 3 times a week.

KylaDenay

Anyone?

Cherimoose

This study showed it burns a whopping 19 calories extra.. at least for young men. It's probably a bit less for females in their 30s:

http://www.ncbi.nlm.nih.gov/pubmed/20300020

For comparison, 19 calories is about equal to a 2 minute run. Or 1/3 of an Oreo cookie. Personally i'd rather increase my cardio or reduce my intake rather than rushing through a workout, which means lifting less, and possibly compromising my form and injuring myself. Your program is good - i'd stick with it.

rogerOb1

I don't think the effects of EPOC are any kind of quick fix/worth worrying about - its something you see the cumulative effects of after you've been working out for a significant amount of time.

jemhh

When I do supersets, it's just to save time. When I did bodyweight training, I would do supersets because I was doing a longer workout. But now with weights I have found that I prefer to do all sets of each exercise before moving onto the next.

KylaDenay

Ah I see!! Some great info thank you. I guess I will continue to stick with my current program!!