6d • General discussion
The Importance of NEAT (why I want you to hit your steps)
A common theme, in the winter months especially, is a drop in NEAT. The main driver of NEAT is our daily step count. It makes sense- it gets darker earlier, the sun doesn't rise until around 7am, it's colder, our body naturally wants to conserve energy by staying warm (shivering burns more calories per hour). The last thing we want to do is move, so we fidget less, take less steps, and stay bundled up.
The reason NEAT is so important for successful fat loss is because it accounts for approximately 15% of our total daily energy expenditure and is typically the largest factor that contributes (our exercise contributes approximately 5%, the rest is made up by basal metabolic rate and thermic effect of food).
This is why my clients are required to track their steps and HIT them. Every 2000 steps = ~1mile = ~100 calories burned. You can see how this matters. If I've got your steps set at 8,000, as your coach I am expecting that to contribute to your daily/weekly calorie expenditure with 400 calories. This is apart from your nutrition plan, resistance training, and structured cardio- all of which are setup to drive fat loss at a sustainable rate.
If steps are consistently not hit- it's either a discipline issue or a schedule issue- which I try to figure out and address accordingly. I expect feedback on so we can adjust and continue. If it's discipline, you need to think about your "why" again and recenter you priorities. If it's schedule (ie working overtime and being the primary caregiver etc) then steps can be adjusted DOWN and nutrition/cardio will be adjusted to match the caloric expenditure needed to keep the same deficit.
Again, this is why tracking variables is super important. It takes practice, especially if you are new to this journey. Sometimes, it IS the plan that isn't setting you up for success. It's a delicate balance between being honest with yourself about your efforts and determining whether or not the plan makes sense to you as an individual.
Let me know if you guys have questions below!!!!
-Coach Em
3
7 comments
The Importance of NEAT (why I want you to hit your steps)
powered by
skool.com/queer-nutrition-fitness-4093
A community of queer individuals seeking support and community alongside their fitness and nutrition journey led by queer head coach Emily.
Suggested communities
Powered by