Move a little, lose a lot? That would be NEAT

Standard

One of the first books I read on weight loss came from Dr. James Levine. It was entitled “Move a Little, Lose a Lot” and it really spoke to me as at that point I was still one of those people who thought they were “naturally bigger” and to lose weight I had to either start liking food a little bit less and start liking the gym a little bit more, neither of which were realistically going to happen (nowadays I genuinely like the gym…. but that’s a story for a different day.)

If you look about on the internet these days, it is rife with articles telling you all about how cardio doesn’t work. All those gym bunnies on the cross-trainers are apparently just wasting their time and unless you throw up after your workout you might as well not have bothered.

This would only have put me off exercising even more and convinced me that weight-loss was NEVER going to happen because funnily enough, throwing up after a workout didn’t really appeal to me.

I am not a personal trainer; I have no formal or nutrition qualification. But I can tell you that these articles are not applicable to the majority of the population: the 25% of adults in the UK that are now classified as obese, those who can’t afford a gym membership and thus struggle to do any form of formal exercise.

Can anyone else see that telling a person who has never stepped foot on a treadmill and quite frankly cannot imagine anything more horrific that the only effective way for them to lose weight is to get on and run hell-for-leather at 15mph is probably not the smartest approach to take?

Care must be taken that we do not lose sight of the common sense approach to weight loss: this can be thought of as the NEAT approach.

NEAT (Non-Exercise Activity Thermogenesisencapsulates all your physical activity throughout the day, except for whatever is included in your formal workout. Think of all the casual walking, stair climbing, shopping, gardening, housework, general standing, walking up and down and menial things you may even do subconsciously like talking (great news for me!), fidgeting and chewing – NEAT includes all of these.

The potential dangers of High Intensity Interval Training

HIIT (High Intensity Interval Training) is all the rage at the moment – and I think it is a fantastic form of building endurance, strength, agility and general fitness. But there’s a common misconception among a lot of personal trainers and “fitness enthusiasts” that if the exercise you’re performing isn’t high in intensity, then it’s worthless for fat loss. However, exercise intensity can affect NEAT for days after a workout is over, and not just in the positive “metabolism rising” way you’ve probably read about online.

Think of this example: you’re a busy person & haven’t been exercising much at all lately.  You’ve heard all about these high intensity classes and decide that this is it for you. You MUST get fit and this seems to take up the least possible time. So, you pull yourself out of bed on your day off for a 7am class. By the end, you are covered in sweat and barely able to crawl out of the gym, but you feel GREAT. Then you get home, have a shower and suddenly you don’t feel so great. In fact you crash and after a nap you spend the rest of the day with a marathon session of Netflix. The next day, the delayed onset muscle soreness (DOMS) sets in and then you physically CAN’T move around much, even if you wanted to. But hey, high-intensity classes are the way forward and it didn’t matter that you lay like a beached whale for days afterwards because your metabolism was on fire regardless – right?!

If this is you, please use your common sense. You may need to reconsider the trade-off between being able to perform this workout and the loss of general physical activity (and enjoyment of your day!) that will result. It is all about BALANCE.

Unless you are a well-oiled athlete, too much high intensity work can easily zap all of your energy, resulting in a lower level of NEAT.

Personally, I believe I am living proof that low moderate intensity exercise (e.g. 60 minutes of treadmill walking) WORKS as long as this does not negatively affect your activity outside the gym or cause you to go home and munch the entire cupboard. It is not true that only high intensity training is worthwhile. I lost 4 stone through low intensity exercise – even going as far as doing little things like marching on the spot on the wii-fit while watching the X-Factor on a Saturday night (OK it wasn’t cool….but was spending your Saturday evening watching the X-Factor ever cool?) It may not get the weight-loss job done as quickly or effectively, but it still does get it done. Anything is better than sitting all day long.

What NEAT doesn’t do: the skinny-fat paradox

However, there is a reason why recent research has moved away from this approach. This NEAT altering concept works best for overweight and obese individuals. To understand a bit better, let’s break it down.

In terms of weight-loss, there is a lot of conflicting research out there about the best way to lose weight. However, all of this research does (to some extent) agree with the fact to lose weight, you need to burn more calories (calories out) than you take in through food. They also agree that you have 3 ways to adjust this balance:

  1. Dieting: eat a bit less, or eat the same amount but eat less calorie dense foods
  2. Exercise: this includes any form of exercise, it could be weight training, or high/low intensity cardio based training. All of these burn calories, although they do it in different ways. But like I said, they all do it.
  3. A combination of the above

However, when it comes to body composition, dieting alone is the worst way to lose weight, shortly followed by the NEAT approach described above, or a combination of the two. This is because without any form of resistance training, you will lose a lot of muscle and can very easily become a “skinny-fat” person who may fit into that size 8 dress doesn’t look so great underneath and more importantly doesn’t FEEL so great due to missing out on certain nutrients the body may require through calorie restriction and muscle waste.

If you want to avoid this so-called skinny fat syndrome then you need to consider weight training and fuelling this with nutritious food as priorities in your routine, and THEN adjust the amount of cardio activity accordingly.

What to take from this article

In conclusion, I believe whether you incorporate this approach or not depends very much on where you are on your fitness journey and your own personal goals.

For those just starting out and wanting to lose body fat, altering your level of NEAT through simply moving more is (in my opinion) a much more achievable and less painful form of losing weight than calorie restriction.

However, for those who are not overweight and with more training specific goals – the research points towards an approach more focused on resistance and higher intensity forms of training.

Keeping a high level of NEAT allows us all to eat a little more – and personally I think that a few brisk country walks with my dog a week relieves stress AND allows me to enjoy a slice of Banoffee Pie from the Ramore (anyone in NI MUST try this) every so often – win win situation!

References

  1. Nonexercise activity thermogenesis–liberating the life-force.  Levine JA.  J Intern Med. 2007 Sep;262(3):273-87
  2. Role of non-exercise activity thermogenesis (NEAT) in obesity.  Kotz, CM and Levine, JA.   Minn. Med. 2005 Sep; 88(9):54-7.
  3. Nonexercise activity thermogenesis (NEAT): environment and biology. Levine, JA. American Journal of Physiology. 2004 May;Vol. 286 no. 5

For anyone interested in learning more about this – the book I have included a link to at the top of the page really speaks volume. Furthermore, Tom Venuto writes a fantastic blog which speaks a lot of sense when it comes to general fitness and well-being. It includes this article containing some more tips for easy ways to increase your NEAT level. 

Not a parkrunner? Here’s why you should be

Standard

PARKRUN3

For anyone in the UK unfamiliar with the parkrun concept (strictly no capital p…..), it is one you need to get to know. Founded in 2004 in Bushy Park London – the concept has quickly spread and now with now over 1million “parkrunners” in the UK, this is a phenomenon the country has really embraced with open arms.

parkrun7

What’s the Lowdown?

The basic concept: a free, timed, weekly 5k run taking part in a variety of locations at 9.30am in little ole’ NI (due to our looooong dark winter mornings) and 9am elsewhere in the UK.

You can sign up online, you get a unique barcode (shown below) that you print out & take with you to the event.  At the end, a volunteer time-keeper gives you a second barcode, with corresponds to your time. You queue up for a few minutes then another kind-hearted volunteer matches the two barcodes up and a few hours later you can check out your result online. Perhaps the best part is that all of this is FREE – you really have nothing to lose!

PARKRUN2

Furthermore, parkrun has a load of neat little extras to excite combined statistics & running lovers like me. You get your own unique parkrun homepage to track your progress as the weeks go on, find out how you’re doing against others and if you enter your mobile number, parkrun will even text you details on your time and performance that day!

PARKRUN1

What is there on offer for ME?

If you’re a seasoned runner, parkrun is the perfect opportunity to get a kick through the legs on a Saturday morning. For those training for a marathon, an easy 5k is the perfect length for a Saturday before attempting a long run on a Sunday. For the rest of us sane, non-marathon-training individuals, it’s long enough to seem like an exerted effort but short enough not to kill us before the weekend has barely begun!

But parkrun also has so much to offer new runners. It’s perhaps the most welcoming event out there and I think everyone who takes part can agree that it is fantastic to be able to see other people discovery the benefits running can bring for the first time and you get your own group of cheerleaders in the form of the volunteers who devote their time to making the event happen every week. Even by doing a walk-run-walk combination, you are still doing your body so much good and running rings around everyone else still in their bed at that time on a Saturday. The hardest part will be convincing yourself to take part in that first run, after that it’s simple if you just imagine that well-earned coffee and cake that can be enjoyed after the finish.

parkrun6

Parents pushing prams and people running with their dogs are also very welcome. From what I have seen at Leamington parkrun, having a dog can be a potentially huge advantage you own a Greyhound that can just pull you around, but probably not if your pooch is a Yorkshire Terrier that is likely to need a toilet break half way through!

“But I heard parkrun was an event for my middle-aged Aunt to shift some baby weight and tire out her 8 year old simultaneously?”

Whilst parkrun can definitely help do both those things, running a timed 5K event like this has enormous benefits for anyone interested in sport and keeping their body healthy.

In running in general, I notice a huge lack of participation in the 20-30 age range, especially considering we then should be considered to be at our prime.

Of course I get why: work gets in the way, there is a party to go to on Friday night & quite frankly sometimes a gym slog seems like an easier option: but from experience, if you want to make running an enjoyable activity, this is the perfect place to do it. The competitive streak in everyone comes out and you can push yourself in a way you just couldn’t on a treadmill.

parkrun5

“OK…. I’ll give it a go, where can I take part?”   

It’s super easy to find your nearest event through this link, you can even become a parkrun tourist by seeing how many different parkruns you can take part in. I’m currently at 5, and can personally recommend Leamington, Coventry (with over 500 runners weekly!), Liverpool Princes, South Manchester and most recently my local town – Limavady.

I think that parkrun is really just getting started – there are even people writing research papers on the secret behind it’s success (why didn’t I think of that one for my dissertation?!). The simplicity of the idea and the great community spirit put together mean this is a concept that will hopefully continue to grow & grow!
parkrun8

NB – I hope at some time to go through and find some more fun statistics to include on parkrun – the results database contains so much for anyone who is interested in stats to play with!

1Rebel Ride Review

Standard

Last week, on a trip to London, I decided to “treat myself” (quite questionable if this really constitutes a treat or not…..) and booked in for a morning class at 1Rebel – one of the new boutique fitness studios that every fitness blogger under the sun seems to be raving about.

1REBEL1

What is on offer?

1Rebel offers 2 classes: Ride & Reshape. Ride is the traditional spin class offering; although it does market itself a full-body workout due to the inclusion of a set of dumbbells hanging over the bike, while Reshape is the ever-so-slightly more intimidating version which uses intervals of treadmill work combined with weight training. If you’ve ever heard of the infamous Barry’s Bootcamp, the Reshape classes seem to be loosely based on the same idea, without being quite as expensive.

As a new spinning convert, I decide to give 1Rebel Ride a go as rolling out of bed at 6.30am seemed easier when it was following a familiar concept. I was keen to get my sweaty cycling fix & I was not left disappointed.

You can book classes easily online and are given the choice of 65 numbered bike stations on booking. As a result of 1Rebel’s no frills pay-as-you-go system, you won’t be tied to any contracts and are under no obligation to return if you decide it isn’t for you.

1REBEL2

I am told that if you do make repeat bookings, the system will remember what height you set your bike seat at and do the same for you next time. I mean, it’s not difficult to change the height of the seat once you get there and I probably wouldn’t even notice that they had set it at the right height for me but apparently these little details make a difference for some (lazy) people.

So, how was my 1Rebel Ride experience?

After springing out of bed with excitement at 7am (fitness geek alert…..) I headed to 1Rebel armed with my citymapper app for directions & a print out of the email confirmation I had received.

I found 1Rebel quite easily (if you’re stuck just head for the Gherkin) although the outside of the building is quite unassuming.

On entrance I was greeted by a friendly receptionist who didn’t need the confirmation email, instead simply asking for my surname to check my booking. She then reminded me what bike I had booked onto and gave me a nice big fluffy towel for the showers, a smaller towel to take into class and a free bottle of water (gotta love the freebies). Personally I think the bottle of water is quite small for the class and would recommended bring your own larger water bottle if you, like me, like to guzzle a lot during the class.

The changing rooms follow the gritty industrial-chic vibe exerted by everything 1Rebel but with hairdryers, straighteners, beauty products and big lockers. You really don’t need to bring anything with you except your outfit for the day ahead.

1REBEL5

1Rebel also provide cleats (special cycling shoes that clip onto the bike) which was a bit of a novelty for me as I had never used them before!

After we all moved into the dimly-lit, large studio, the instructor kindly helped to connect me to my spin bike as I was pretty clueless. The idea was similar enough to connecting yourself to a set of skis, but I’ve never been much good at that either so was bound to struggle.

1REBEL8

I found the shoes to be helpful for technique, although not a necessity for the spin class beginner as ensuring the foot straps are well tightened on a normal spin bike is more than adequate and basically has the same effect.

The class was 45 minutes long which I personally think was he perfect length of time, long enough to give a well-rounded workout but short enough to be able to maintain the high intensity throughout. 1Rebel also offers 30 minute lunchtime sessions which I think would feel a bit short but are a great alternative for busy London workers.

1REBEL7

We sweated our way through a routine incorporating hills and sprints as well as jumps in and out of the bike, which really got the glutes and quads burning. There was also a track using dumbbells for a variety of arm exercises including bicep curls and tricep dips: I didn’t feel like this track did a whole lot as I spent most of the time trying to maintain my balance and keep cycling at the same time but maybe if I used heavier dumbbells (my bike had been pre-set with 2kg weights) next time it may have more of an effect. It was still nice to mix it up in the middle of the workout.

The low lighting meant that you could really go for it without feeling like everyone was watching you – although it was so dark I sometimes struggled to even see to be able to turn up my resistance.

Furthermore, the lack of a clock annoyed me as I am one of those people who always likes to know how much time there is left to go. If you’re like me – bring a watch.

Despite these little niggles, I had a great experience & by the end of the workout, I felt really invigorated and ready to hit the day ahead. Our instructor had been great at throwing in a series of go-get-it taglines so I left the room really feeling full of sass.

1REBEL6

After a high-5 from our instructor Melissa (@MelissaWeldonUK) and a well-needed cool down from the cold towels provided, we all headed off towards the changing rooms. The showers had quite a queue: if you were in a rush you would need to make sure you got out of the class pronto before the rush. Luckily, this was not too big an issue for me and with nothing but a morning coffee with some friends planned, I was able to enjoy a leisurely shower before heading out to face the day.

So, is it worth it?

In terms of workout benefits, I didn’t find the workout I got from 1Rebel Ride to be much more effective than from a standard run of the mill spin class. The layout was generally similar and the class didn’t contain any new revolutionary material.

With regards to the Ride class’ claim of a “full body workout,” the impact from the requirement of using my core to stabilise myself when running out of the saddle did much more to give the “all-over body” effect than the one track which did incorporate dumbbells. Despite 1Rebel’s claim, I still maintain that if you are looking for all-over body conditioning in a single session, spin class (1Rebel Ride included) isn’t the ideal choice.

However, if you struggle to motivate yourself to work harder and want a workout treat that will set your glutes and quads on fire – I think 1Rebel Ride is a great choice. The state of the art spin bikes and high-energy playlists packed with the latest tunes make this intensive class a lot more bearable and actually quite enjoyable. Moreover, the introductory offer of a £10 class means that, in London terms, it won’t completely obliterate your bank balance either.

Now I’m hoping to be able to return with renewed energy ready to give 1Rebel Reshape a go!

1Rebel, 63 St Mary Axe, London, EC3A. 020 3714 0710. Introductory sessions from £10. 

NB. Photos courtesy of 1Rebel – I was too busy trying to figure out how to strap myself into the bike & mopping up my own sweat to take many photos of my own.