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Excess Post-Exercise Oxygen Consumption. Most people are misled into thinking that the amount of calories you burn during an exercise session is what's key for fat loss. But we actually spend far more time not working out than we do exercising, so it is also important to focus on how many extra calories a particular session is going to lead you to burn after you've finished. This is where anaerobic exercise is so important. Not only does it burn calories whilst you're doing it, but it also increases the amount you burn afterwards as a result of heightened metabolism (EPOC). This state of increased calorie expenditure can range from several minutes for light work (i.e. aerobic training), several hours for heavy work (i.e. anaerobic cardio training) and up to between 12 and 24 hours for prolonged, exhaustive workloads (i.e. interval training or circuit weight training).

Kilograms, pounds and weight in general. It's not really important or relevant how much you weigh. What is important is how much fat you are carrying and what you look like. Muscle weighs more than fat and is much denser, so measure your progress through body measurements and fat loss assessments and don't get too bogged down by what the scales say.