NEAT is an acronym short for Non-Exercise Activity Thermogenesis.
This is the term used to describe the energy expended for everything we do that is not sleeping, eating or sports-like exercise. This includes things like walking around, typing, climbing stairs and fidgeting.
You’re probably thinking how these seemingly small acts could make any difference at all to that number on the scale – well, research has shown that depending on your level of NEAT, certain people can burn up to 2 000 additional calories a day! That kicks your 1-hour long gym sessions’ calorie burning butt!
Now that we have your attention, here are a few simple suggestions for how you can up your daily NEAT and get slimmer without really trying:
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The hardest part of starting up is starting out.
THE N.E.A.T WAY TO BURN MORE CALORIES
8 REASONS WHY EVERY WOMAN SHOULD LIFT WEIGHTS
Maybe you’ve thought about lifting weights. Maybe you’ve even done some dumbbell curls or picked up a barbell. But every time you hit the iron though, you feel unsure, insecure, and a little fearful.
Undoubtedly, you’ve heard the horror stories: lifting heavy weights makes women bulky, it’s dangerous, it’s bad for your joints, and once you have muscle, you can’t stop lifting or it will all turn to fat. It’s all BS, and it feeds into stereotypes that are keeping too many women from experiencing the profound benefits of resistance training.
It’s time to put that fear and uncertainty aside. The fact is lifting weights does none of those awful things. What it does is help you to live in a healthier, stronger body.
When you sit down to list your fitness objectives, you may be surprised to learn that that strength training will not only help you reach them, but may reach them faster than performing cardio exercise alone.
Now don’t get me wrong, yoga and spinning definitely have their place in a well-rounded fitness routine (and are both things I regularly do myself). But if you’re feeling a bit stuck in a rut and not seeing the results you want, strength training could be just the thing missing from your training regimen! Here’s why:
- MORE EFFECTIVE FAT LOSS
Think weightlifting only benefits those who want shirt-ripping arms? Think again.
Although many people consider weightlifting only a means to add size, when compared head-to-head against cardiovascular exercise, resistance training comes out on top in the battle to burn calories.
How is that possible you ask? It boils down to your body’s ability to burn fat during and after an intense weight-based exercise session. After a heavy bought of strength training, you continue to consume additional oxygen in the hours and even days that follow. This is known as excess post-exercise oxygen consumption or EPOC.
When your body uses more oxygen, it requires more caloric expenditure and subsequently boosts your metabolic rate.
- MORE MUSCLE = MORE CALORIE BURN
As you increase strength and lean muscle mass, your body begins to us calories more efficiently. Daily muscle contractions from a simple blink to a heavy squat contribute to how many calories you burn in a given day. Sitting burns fewer calories than standing; standing burns fewer than walking, and walking burns fewer than strength training.
The more muscle contractions you experience during a day, the more calories you’ll burn. If you have more lean muscle mass, you’ll have more muscle contractions and hey presto, burn more calories!
- CURVES
Now endurance-type training can definitely help you lose weight, however that weight comes in the form of both fat and muscle. If you’re losing both fat and muscle, you can lose your lovely curves as well. In contrast, regular resistance training will help define your arms and shoulders, build your glutes and tone your legs, promoting a more hourglass body shape.
So if its curves you’re after, strength training is what you need to create and sustain them.
- QUALITY SLEEP
Strength training and sleep? Yip, you hear right! Numerous studies have shown how regular resistance training or high-intensity training, particularly when done in the morning, greatly improves sleep quality, aiding in your ability to fall asleep faster, sleep deeper, and wake less often during the night.
- INCREASED ENERGY
Remember that EPOC we mentioned earlier – the fact that resistance training causes an increase in energy expenditure hours after you train. Well, a study published by the National Institute of Health suggests that the consistent increase in energy expenditure, even after a minimal strength training session, may positively impact energy balance and fat oxidation. Who knew grabbing a barbell could have the same energy-boosting effects as an afternoon cup of coffee?
- HEART HEALTH
Studies found in the Journal of Strength and Conditioning have shown that those who lift weights are less likely have heart disease risk factors such as elevated blood pressure, high triglycerides, a large waist circumference and elevated glucose levels.
Pumping iron is actually so effective at reducing your risk of heart disease that it has since been approved as a healthy form of exercise for those at risk from the American Heart Association.
- BONE HEALTH
Both bone and muscle mass naturally decreases as you age. However, due to their declining levels of estrogen, postmenopausal women are at even greater risk for developing weak, porous bones and osteoporosis. Weight-bearing exercise, such as resistance training, has been proven as an excellent way to combat loss of bone mass, and subsequently decrease the risk of osteoporosis. And remember, the earlier you begin weightlifting, the greater chance you have to maintain bone health later in life.
- STRESS RELIEF
Exercise, in general, is a great way to manage stress. Researchers have consistently found that those who regularly strength train tend to manage stress better and experience fewer adverse reactions to stressful situations as those who do not exercise.
In addition, resistance-training studies on older adults show that moderate-intensity weightlifting improves memory and cognitive function. So next time you need to blow off some steam, hit the weights.
LIFT LADIES, LIFT!
All of us want to feel strong, determined, and confident in everything we do: from fitting into jeans, to moving heavy furniture, to playing with kids, to dealing with a stressful career. Resistance training can benefit all these aspects of your life. So be sure to put it in your fitness plan and feel stronger, healthier, and more confident!
REFERENCES
Roveda, Eliana, et. Al. Effects of endurance and strength acute exercise on night sleep quality. International SportMed Journal. 2011; 12(3): 113-124.
Kirk, Erik P., et. Al. Minimal resistance training improves daily energy expenditure and fat oxidation. Med Sci Sports Exerc. 2010; 41(5): 1122-1129.
Magyari PM, Churilla JR. Association between lifting weights and metabolic syndrome among U.S. Adults: 1999-2004 National Health and Nutrition Examination Survey. J Strength Cond Res. 2012 Nov; 26(11): 3113-7.
Cardoso, Crivaldo Gomes, et. Al. Acute and chronic effects of aerobic and resistance exercise on ambulatory blood pressure. Clinics (Sao Paulo). 2010; 65(3):317-325.
Muir JM, Ye C, Bhandari M, Adachi JD, Thabane L. The effect of regular physical activity on bone mineral density in post-menopausal women aged 75 and over: a retrospective analysis from the Canadian multicentre osteoporosis study. BMC Musculoskelet Disord. 2013 Aug 23; 14: 253.
Stone M, Stone Meg, Sands W. Psychological Aspects of Resistance Training. In: Principles and Practice of Resistance Training. Champaign, IL: Human Kinetics; 2009. p. 229-241.
A GIRL’S GUIDE TO SURVIVING THE WEIGHT SECTION
An iron jungle filled with torturous looking equipment, the unmistakable smell of insecurity, B.O. and ego hanging thick in the air.
A gorilla pit of overly muscular men, far too fond of a tan bed, deep V, their reflection in a mirror and the word “china”.
Where the only thing louder than the bang of the dropping weights is the grunt of the alpha males dropping them.
Sound familiar?
The weight section of a gym can be a scary and intimidating place, especially to a female starting out on her strength training journey. But don’t let this scare you away! Here are some of my top tips you can use to make it out of there alive:
- Scout it out. Make sure you know the layout of the gym so it’s easy to navigate to find the equipment you want.
- Go in with a plan. Have your workout printed out or an e-copy on your cellphone.
- And always have a Plan B. Often times (especially during peak hours), gyms and gym equipment can be very busy- have an alternative option for any exercise so you’re not left waiting around.
- Research form. Make sure you know how to correctly perform the exercises. (YouTube videos have helped me a lot!)
- Dress comfortably and in something that makes you feel confident. Whether that’s a baggy T and tights or booty shorts and a crop top- do what works for you.
- Make sure to bring a sweat towel. No one likes using a machine that’s still sweaty from someone else! Gym etiquette goes a long way.
- Bring along some ear phones. Listening to some music while you workout helps you stay focused, motivated and distract you from any potentially intimidating feelings or unwanted advancements.
- A cap can help. It’s the adult form of “peekaboo”- if you can’t see them, they can’t see you (bonus- it’s a great way to hide a bad hair day!)
- Buddy up. There’s safety in numbers. Having a friend there with you can also help you push harder while training and keep you accountable in keeping your workouts consistent.
- Just have fun and do you. You’re there for yourself at the end of the day.
Happy sweating!
LET’S TALK INTENTIONS
How a simple mindset change can change how you feel about exercise forever.
So let’s rewind 3-4 years. I was that “cardio bunny” grinding it out on the treadmill, elliptical or spinning class, hours on end, not satisfied until I felt physically faint or sick. I would go to the gym and not leave until:
1) I’d burned enough calories
2) I’d completed a minimum of 1.5 hours of cardio or
3) I’d sweated enough to feel too embarrassed to be seen in public
I’d get anxious if I didn’t achieve these goals, and damn near have a panic attack or feel guilty if I couldn’t go to the gym. Sound familiar?
This picture is so common, and yet so very wrong. And if this is you I urge you to just take a moment and re-evaluate your intentions for going to the gym. This scenario is a quintessential indicator of misguided intentions and an unhealthy relationship with training. And this was me.
Too often we become obsessed and laser-focused on one thing – losing weight or getting that “ideal” body. And women especially have been duped into thinking that there’s only one way to get it- by sweating it out doing hours upon hours of cardio. And so what may start as a healthy habit, quickly progresses into a destructive obsession. You may lose weight yes, but are you happy? Are you healthy? Do you enjoy going to the gym? Do you feel confident? Is it maintainable?
No.
It’s not an easy thing to do, but changing your mindset about and your intentions for your training can be one of the most powerful tools to get you on a healthier path. Instead of equating the duration of training or number of calories burned as your gauge for success, why not try focusing on things like: Do I feel energized after my workout? Has my running/cycling/swimming time improved? Is my strength improving? Can I complete more reps? Has this been a source of quality alone time or maybe quality time with a training partner? Am I excited and motivated to train again?
By simply changing your mindset, changing your intentions, your happiness and wellbeing become your focus, your training becomes enjoyable again and thus more maintainable, and your previous goals of losing weight or improving your body become a byproduct.