NEAT – Non-Exercise Activity Thermogenesis

NEAT – Non-Exercise Activity Thermogenesis

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NEAT – Non-Exercise Activity Thermogenesis

NEAT – Non-Exercise Activity Thermogenesis is essentially your movement throughout the day that is not through formal exercise, such as weight lifting, cardio vascular movements, running, etc.

This is something which can be used as a key part of your arsenal for fat loss but is very often overlooked. When it comes to dieting, energy balance is everything. Many will track their energy output from training and track their energy intake (food consumed) which is great. Up your game and track your NEAT, you’ll see improvements quicker and reach your goals in better time.

NEAT - Non-Exercise Activity Thermogenesis - hiking up Dublin Mountains - Jake Beirne Fitness - Personal Trainer - South Dublin
Jake Beirne Personal Trainer – NEAT – Hike up Dublin Mountains

One simple way you can do this is by tracking your daily steps. I have all my clients do this and is something I suggest everyone does. This can be done with a Fitbit or through a step counting app on your phone. Allocated steps are individual dependent however, I use 10,000 steps per day as a good general number to aim for, which I recommend to all my clients. Even if you don’t make it to 10,000 steps, adding extra steps to your day is an important component of NEAT that can burn calories, while adding health-promoting activity to your life.

For my clients that are also parents, a simple form of NEAT is to play with your kids. In this modern era of having an app for everything, there is no app for spending extra time with your kids. If you can carve out even a few minutes for playing catch, kicking a ball or walking down to your neighborhood park, you will be spending precious time with your offspring while racking up NEAT. An additional benefit to playing is that it can also help boost neural activity and cognition, so not only are you burning a few more calories, you could actually be increasing your brain function as well.

Your metabolism is always working to burn energy, some faster than others, but this is purely down to genetics. During periods of higher activity, your body will burn more calories than when you are at rest. (Note: A calorie is just a measure of a unit of energy; technically speaking, it’s the energy required to heat one liter of water by 1°C .) But even at rest, your body is always expending energy. How you burn energy or expend calories, which is called the total daily energy expenditure (TDEE).

Jake BeirneNEAT – Non-Exercise Activity Thermogenesis
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How to workout on Holidays

How to workout on Holidays

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How to workout on holidays 🤔

Throughout last summer I have seen many posts regarding how people can stay on track with their nutrition, workout on holidays and how to ensure they will see no regression. Some I agree with some I don’t.

If you are in the lead up to a show/competition or body composition or fitness goal (like getting a 6 Pack) and want to keep everything moving forward, of course, continue with your training, continue with the nutrition that’s helping you work towards these goals.

If you are “The Average Joe”, in my opinion, this time should be used to unwind a little, especially on the nutrition side. Enjoy your vacation, as @vickycornick said in her most recent post, “train if you want to train”. Enjoy some meals out, have a few ice creams, consume a few drinks (if that’s what you’re into). Am I saying eat everything in sight and drink yourself into oblivion, obviously not?

workout on holidays - Jake Beirne Fitness - Personal Trainer South Dublin

If you have been working hard all year, are you going to undo all the hard work you’ve put in while away for a week? Definitely not. It’s likely you will come home a few lbs heavier but nothing that can’t be quickly amended with a couple of weeks of tightening everything up on your return.

Jake BeirneHow to workout on Holidays
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