Ever wonder why some people you know hardly train, eat loads and don't seem to put on weight? (If you really don't like reading head to my video HERE) There's lots of things that factor in to how much energy we burn day to day, one of the biggest is Non Exercise Activity Thermogenesis. N.E.A.T is the energy that you are burning incidentally throughout your day. While most people with a smart watch can tell you how many calories they burn each gym session, it gets a bit harder to track a complete days activity and this amount isn't something to turn up your nose at. If you missed my TDEE post a week or so ago, that info might help you understand this topic a bit more, you can check it out HERE A study in 2014 conducted by Dr. James Levine of the Mayo Clinic found that NEAT can produce a difference of up to 2,000 Calories per day, when looking at two people of similar size and BMR. This is a pretty fucking mental amount. That's more than a female who is 30 years old, 150cm tall, 55kg and hitting a moderate amount of exercise should be eating for the WHOLE DAY. I calculated it at the FREE calculator on the OMR site https://www.onemoorerep.com/tdee
So this is pretty important information to know and understand. I'll break down a simple example below. Take 2 best mates, both 90 kilos. They have the same BMR. Both of them go to the gym together every day for an hour and work out HARD, burning 700 calories each visit. The first guy, lives a fairly sedentary life aside from his daily workout and works in an office. He only burns about 300 calories in incidental exercise daily. A total of 1000 exercise calories burned daily. The second guy, is a tradie and works hard. He also rides his bike to and from work. He burns a massive 2300 calories across his work day, then also hits the 700 calorie gym workout. His total is 3000 calories for the day. This is a massive difference. Bloke number one might not be able to work out why they both eat similar diets and he is a bit fat while his mate looks like a greek god. Understand that these are very simple example and don't factor in all sorts of things that may change the outcome, including the huge difference that metabolic adaptation can make. One of my coaches Luke Tulloch sums that up well in an IG post HERE NEAT stacks up and it stacks up fast.
So how can you make this powerful principle work for you? 🏃🏼♂️Add walking into your daily routine. I'm a big fan of leveraging your time, so try to modify something you were already doing. Have to have a meeting with a colleague? Can you do it walking? 🏃🏼♂️Set a daily step target and try to stick to it. 10,000 steps for me at my bodyweight accounts for about 550 calories, it adds up
🏃🏼♂️If you have to pop to the shops, jump on a bike instead of driving, try to start doing this for all of your local trips 🏃🏼♂️Get a stand up desk and use it, try not to stay in one position for too long throughout your workday. 🏃🏼♂️Cleaning the house or doing chores? Dance while doing it or throw on a weight vest. These are simple ways to sneak a few more calories into the routine.
If that didn't make sense, catch my vid saying basically the same thing here.
There are many more ways to up the amount of incidental calories you are consuming daily and I would love to hear your best tips!