Epoc

HIIT produces greater fat loss per minute of exercise than steady-state cardio, with specific effects on visceral fat and metabolic health markers. Here is the evidence, optimal protocols, and a complete exercise library.

HIIT produces the most calories per minute of training time (Viana 2019, BJSM: equivalent fat loss to MICT in 40% less time). Resistance training produces the largest sustained RMR increase through lean mass gain (~13–15 kcal/day per kg). NEAT (daily step count) contributes 350–750 kcal/day variation — often exceeding structured exercise. This article covers the evidence for each.

Cardio and resistance training affect metabolism through different mechanisms with different time horizons. Cardio produces higher acute caloric expenditure; resistance training produces higher long-term resting metabolic rate through lean mass. This article quantifies the evidence for each modality and the case for combining them.

Different types of exercise have distinct effects on metabolic rate through EPOC, lean mass accretion, and NEAT changes. This article reviews the evidence on resistance training, HIIT, aerobic exercise, and NEAT for metabolic rate, with quantified effect sizes.

Exercise increases metabolic rate through multiple distinct mechanisms — acute thermogenesis, post-exercise oxygen consumption (EPOC), and long-term lean mass development. This article examines which exercise types produce the largest metabolic effects and the evidence supporting each claim.