You have probably heard it before but have never really understood what it was or why you would want to endure such strenuous physical activity to achieve such a thing. Well, here you go, a link to Wikipedia and the full description of what Excess Post-Exercise Oxygen Consumption actually is and how it results in fat loss:
http://en.wikipedia.org/w/index.php?title=Special:Book&bookcmd=download&collection_id=1674ad4272525b81&writer=rl&return_to=Excess+post-exercise+oxygen+consumption
I have heard two visuals described before and believe they help someone understand the difference between steady state cardio, such as distance running, and interval training, short intense burst of activity followed by rest. Visual steady state cardio as a small campfire with limited wood to keep it burning. While it is lite and burning, calories are being burned and used. However, when the firewood runs out, the run is over, the caloric expenditure ceases.
Interval training on the other hand is like a gas furnace. You turn that furnace on with quick intense activity, it gets warm fast, so it shuts off when it has achieved a desired temp. It fires up again when the house has has cooled down and then shuts off again when it reaches a temperature. This furnace doesn't burn a ton of calories at a given time but the resounding warmth and aftermath keeps the house warm for a long period of time after it's shut off. Interval training is very similar. You don't burn a ton of calories immediately but you continue to long after the activity is over.
I hope this helps clear up what EPOC is and why you are working your butt off to get there!
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