NEAT TRICK FOR WEIGHT LOSS I’m not usually inclined to talk about “losing weight”. I prefer to talk to people about how to become fit instead. Weight loss or gain are byproducts of the process of becoming more fit. And, for fitness (“increased work capacity across broad time and modal domains”) nothing beats CrossFit.
But, weight loss, specifically fat loss, is most often the number one reason that people begin a fitness program. And, fitness programs work for weight loss or fat loss as long as a calorie deficit is created. In other words, if the body burns more calories than is consumed, the net effect is a reduction of weight. And, here’s a fun fact that many people don’t know: the majority of weight is “lost” when we exhale carbon dioxide. This should give you some perspective on how long it takes to lose a pound of fat.
Now, the easiest way for most people to create a calorie deficit and subsequently lose weight is to reduce their daily caloric intake below their required daily need to live (basal metabolic rate). Eating less calories can be achieved in several ways: - Counting macro nutrients (macros)
- Avoiding calorie-dense and ultra processed foods and drinks (especially, alcohol)
- Ancestral, Paleo, Carnivore or Vegan Diets
- Intermittent Fasting
On the other side of the equation, burning more calories daily, or increasing one’s basal metabolic rate (BMR) is a great way to create a calorie deficit and subsequent weight loss. Exercise burns calories for sure, but is negated if accompanied with excessive rest afterward. Including resistance training in exercise builds muscles and may also increase BMR for most people and may help create a longterm calorie deficit – but it takes time and patience. While exercise has many obvious short and longterm health and lifestyle benefits, the biggest impact on daily caloric burn is NEAT: non-exercise activity thermogenesis. In fact, NEAT may be the primary factor that differentiates lean from obese. NEAT is the energy expended for everything we do that is not sleeping, eating or exercise. It includes things like walking, typing, cleaning the house, yard work, and even fidgeting. Some people are what I would call “natural NEATs” – they literally never stop moving throughout the day. You know them when you see them. The good new and the bad news is that anyone can increase NEAT – you just have to move.
Many experts are now speaking out about the most effective way to increase NEAT. In fact, NEAT is the premise behind “10,000 steps a day”. Our friends Kelly and Juliet Starrett, founders of CrossFit San Francisco, wrote and published a best-selling book called “Built to Move” which provides a road map to a healthier life through movement (increasing NEAT).
I think the easiest path to increasing NEAT is adding walks to your daily schedule. Don’t stress about how far or how long. Just go – in the early morning, middle of the day, and finally at the end of the evening. Avoid sitting for long periods of time: get a standing desk, or take short walking or stretching breaks. You’ll be more alert and you’ll increase your NEAT. Give yourself monthly challenges like 10 burpees or push ups a day, 10,000 steps a day, or 2 minutes of planking. You’ll add to NEAT and likely improve your fitness.
Finally, if you are able to combine a calorie intake reduction with an increase in NEAT, you’ll have discovered the fastest path to weight loss. And, if you have questions, just reach out to us. We’ll be glad to help.
BREATHWORK STUDY PARTICIPANTS NEEDED! Diablo member, and breath work expert, Richard Blake is is running a clinical trial for his Ph.D. to test whether a 6-week Conscious Connected Breathwork (CCB) course affects anxiety symptoms.
Controlled breathing techniques are an amazing tool for mental health, but unfortunately, do not yet have much high quality research to back it up. By participating, you will be contributing to the scientific process for validation. The ultimate hope is that CCB becomes available in mainstream medical practice and is covered by insurance in order to reach more people struggling with mental health problems.
Richard is looking for participants who have mild to severe anxiety, who are not currently in treatment for any mental health conditions, and who do not have much experience with CCB. The workshops will be conducted on Zoom, and there will be 3 time slots per week available starting September 24th/26th or October 1st, 2023.
You will be given a $20 Amazon gift voucher for participation. For more information and to apply, go to RichardLBlake.com/breathwork-research
WANT TO RESTART CROSSFIT? (But Not Sure You Remember Everything..)
COMEBACK CLINIC: SAT, SEP 16 – 2PM – Our 2 hour “Re-Start Clinic” is the perfect refresher! On Saturday, Sep 16th, our Diablo Coaches will take you through a refresh course to guide you through the lifts, the gymnastics, the machines and proper scaling to help you transition back to your CrossFit lifestyle safely and with confidence. Interested? Email us: info@diablocrossfit.com!
SEPTEMBER SKILLZ: (register on the Diablo App or stop by the front desk) - Thu, Sep 7, 7P: Jump Rope – Double Unders, Cross-overs…Coach Herald
- Sun, Sep 10, 2P, HSPUs – Shelby
- Sat, Sep 23, 2P: Bar Muscle Ups – Cole
PODCAST SCHEDULE YEAR END EVENTS – Mark Your Calendar! (We have our sh*t together this year) - Sat, Sep 30: Working With Large Body Athletes – CrossFit Coaching Certification
- Oct 14 (Date Change): Fall Classic Olympic Lifting Competition
- Oct 28: Amazing Grace (Annual Charity Event at Diablo)
- Dec 16: Annual Holiday Party (Back 40 BBQ)
TWEET OF THE WEEK:
THE WEEK AHEAD:
Sep: Calendar & Newsletter. This Week:- Mon: Snatch. Metcon: Amrap 7m – 9DL, 6HC, 3J #95/135
- Tue: 5RFT – 10 Medball SC, 20 Box Step Ups, 40 Single Unders. “Pump Sesh”
- Wed: BMU Skills. Amrap 8m: 3, 6, 9…. Burp Push Ups & V-Ups
- Thu: 5RFT – 300m Row, 15KB Swings, 200m Run, 10 DB Strict Press
- Fri: Back Squat 3×10. Metcon: Amrap UB 9m – 100m SB Carry, 5 SB Squats
- Sat: SLIPS. FT – 80 DUs, 1 RC, 60 DUs, 2 RC, 40 DUs, 3 RC.
- Sun: Amrap 16m – 20HSPU, 40 T2B, 80/100c AirBike
CRAIG’S LIST: Make it an awesome week!
Craig |
