This Might Be The Most Important Fitness/Weightloss piece You Ever Read.

Energy Balance:

Energy balance is king. When I say energy balance; I mean energy in versus energy out. Food is energy in, moving is energy out. Calories are energy. If you burn off more calories than you put in you are guaranteed to lose weight.

Energy in:

  • Carbohydrates
  • Protein
  • Fats

Energy out:

  • Metabolism
  • Physical activity
  • TEF
  • N.E.A.T

Energy Balance 101


Basically, the calories you burn sitting on your arse all day. So, if you lay there on a sofa all day and didn’t move the calories you burn just keeping your vital organs going is what you call your resting metabolic rate or metabolism.

60% of energy expenditure

Physical Activity.

This is the obvious one. Lifting weights running spin class etc.. Basically getting that heart rate going and exerting yourself.


Non-exercise activity thermogenesis, in other words, all the energy you expend in between lying down doing jack shit and training. So pretty much everything in between like walking, doing the housework, doing the gardening etc… This is well and truly the most underestimated tool for losing weight and keeping it off.

Both Physical activity & NEAT=32% of energy expenditure


Thermic effect of food, this is the energy your body uses to break down and digest the food you eat.Whole foods have a high thermic effect processed foods do not.

8% of energy expenditure

Tactics On How To Become An N.E.A.T Freak!!

∅ Walk to work.
∅ Scrub the gaff.
∅ Walk during lunch hour.

∅ Take the family walk after dinner.
∅ Set up the treadmill in front of TV.
∅ Do the gardening.

∅ Take stairs instead of escalator or elevator.
∅ Park the car farther from the destination.
∅ Walk to co-worker’s desk instead of emailing or calling them

∅ Get off a stop early and walk.
∅ Buy a dog and walk it.
∅ Pace sidelines at the kids’ football games.

∅ Buy a pedometer or accelerometer and aim for 15,000 steps a day.

Hope this gives you a clearer picture on how we burn calories. Remember training is only a small percentage of calories burned. We need to move more in general not just when we train.