drtbear1967
Musclechemistry Board Certified Member
Increase Your NEAT
By Akash Vaghela
Focus on increasing your NEAT or non-exercise activity thermogenesis. NEAT, your basal metabolic rate (BMR), and the thermic effect of the foods you eat are what make up much of your energy expenditure in the day. What makes NEAT so important is that depending on how active you are, it can make up anywhere from 15 to 50% of your total energy expenditure. It includes activities such as cooking, cleaning, walking, fidgeting etc. But it's extremely significant. It can make the difference between being at calorie maintenance or in the deficit you need for fat loss. One of the best way to gauge NEAT is to track your steps. Start being conscious of it in daily life and build extra movement into your routine. Examples:
• Take the stairs instead of the escalator or elevator.
• Take phone calls while walking.
• Walk to the bus stop or train station. Get off a few stops earlier on your commute. If you drive to work, park farther away than you need to. • During your breaks at work, go for a walk.
• If your office has a standing desk, stand.
Tracking NEAT also becomes important when you're in the latter stages of a body transformation or contest diet, when calories and body fat are low. It's at this time you feel drained, low on energy, and lazy, so you'll subconsciously move less. It becomes critical for you make the effort to stay active throughout the day so you maintain the deficit required.
By Akash Vaghela
Focus on increasing your NEAT or non-exercise activity thermogenesis. NEAT, your basal metabolic rate (BMR), and the thermic effect of the foods you eat are what make up much of your energy expenditure in the day. What makes NEAT so important is that depending on how active you are, it can make up anywhere from 15 to 50% of your total energy expenditure. It includes activities such as cooking, cleaning, walking, fidgeting etc. But it's extremely significant. It can make the difference between being at calorie maintenance or in the deficit you need for fat loss. One of the best way to gauge NEAT is to track your steps. Start being conscious of it in daily life and build extra movement into your routine. Examples:
• Take the stairs instead of the escalator or elevator.
• Take phone calls while walking.
• Walk to the bus stop or train station. Get off a few stops earlier on your commute. If you drive to work, park farther away than you need to. • During your breaks at work, go for a walk.
• If your office has a standing desk, stand.
Tracking NEAT also becomes important when you're in the latter stages of a body transformation or contest diet, when calories and body fat are low. It's at this time you feel drained, low on energy, and lazy, so you'll subconsciously move less. It becomes critical for you make the effort to stay active throughout the day so you maintain the deficit required.
