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Breakthrough Fitness

Fat Loss Tip- Add More N.E.A.T. To Your Life

Fat loss requires movement and every single bit of it matters

Great job if you are consistently getting in a planned run or gym session a few times a week (EA).

But how much are you moving around your workplace? walks with dog? household chores? carrying groceries? (NEAT)

EA – Exercise Activity

  • planned, physical workouts

NEAT – Non – exercise activity thermogenesis

  • daily-life movement

There are FIVE components to our Metabolism 

Metabolism – The total amount of energy required for everything we do.

  • Basil metabolic rate (BMR) – 70%

    • minimum level of energy we need to use to maintain vital functions of the body (breathing, heart beating….)
  • Resting metabolic rate (RMR)

    • Similar to BMR. No more than a 10% difference.
  • Thermic effect of food (TEF)- 10%

    • Digestion and absorption of food.
    • We burn energy to digest food. Protein requires the most energy to digest – A part of the reason high-protein diets became popular. Fats have the lowest thermic response.
  • Exercise activity (EA) 10-30%

    • weight lifting session.
    • 3-mile run.
    • bodyweight high-intensity circuit training.
  • Non-exercise activity thermogenesis (NEAT)

    • giving the kids a bath.
    • raking some leaves.
    • walking around the office.
    • taking the dog for a walk.

All of these categories combined give us our TDEE – Total daily energy expenditure.

Many factors make up our metabolism. Our basil metabolic rate makes up 70% of our metabolism and we don’t have much control over it. For instance, we can’t control things like sex and age.

But we sure can dictate and change how much we exercise and move!

  • Three structured workouts might be all you can fit into your schedule. This is fantastic!
  • In the war on fat these three sessions are your elite soldiers, your Navy SEALS.
  • Unfortunately, the war requires additional support from ground troops, tanks and air support to make your special forces fully effective.This support is your NEAT.

If you want to win the fight against fat, you need to enlist more NEAT

You may not be able to schedule more time for workouts, but you can surely increase your daily movement.

Start looking for ways to add an extra 10-30 minutes of NEAT into your daily routine. You probably are thinking, “what can a few minutes do”, but those minutes will add up to hours.

Get moving and as always keep moving,

Coach Dom