Here's Tim and here's Tom. two identical twins who were the same amount of weight And both want to shed some of their holiday weekend off. To do this, they both decide to hop on the exact same workout program and the exact same diet plan that requires them to eat at a 500 calorie deficit of 2000 calories, which theoretically should enable them to both lose a pound a week. After eight weeks of doing this Tim is right on target down eight pounds and considerably leaner. Tom, on the other hand, hasn't lost any weight and has failed to see any progress despite following the exact same protocols as Tim. So what gives? Well, for all the Tom's out there No, it's not a slow metabolism and no, it's not a genetic curse, instead is something a lot simpler and easier to fix. You see, although Tim and Tom eat the same amount of calories and perform the exact same workout program week after week, it's what they then did outside of the gym that created this discrepancy. Let me explain. Tim arrives to work and always makes it a point to take the two flights of stairs every time it goes up to and down from his office. Tommy the other hand is a little tired from the workout and prefers the elevator. During the work day. Tim works at a standing desk and paces around during his calls, whereas Tom prefers sitting at his desk. during break, Tim walks over to the nearest coffee shop to get coffee for Tom who stays desk bound. After the long day at work, Tim decides to do some housework and then walks over to pick up his take over dinner. Tom on the other hand calls a day and orders in his dinner while binge on Netflix. And this is exactly where the problem lies. All of the subtle additional movements that Tim made after his workout enabled him to stay at his calorie deficit to lose his goal of one pound per week. Whereas Tom burns significantly less calories throughout the day, which completely offset the calorie deficit he thought he created hence why he didn't experience any fat loss. And this is the exact problem most of those claiming to have a slow metabolism really have. It all boils down to something called non exercise activity thermogenesis or NEET, which is just a fancy term to describe all the additional calories burned from movements that you do during the day. That isn't exercise. So walking, cooking and even fidgeting, for example. And as we saw earlier with Tim and Tom, this can easily equate to drastic differences in the calories that you burn throughout the day. It can as a result easily boost or hinder you fat loss efforts, in fact, is shown in a paper from the Journal of Clinical Investigation. Even when subjects were fed the same diet and walked in the small respiratory chamber pictured here for 24 hours, there was still a difference in additional calories burned through neat that day ranging from 100 to even up to 800 calories between subjects. And the problem for a lot of people is that research has shown that upon certain a diet, calories burn through NEET tends to significantly decrease and continues to decrease further, the longer that you die before. Eventually, this can reach a point where you're burning such few calories outside of the gym, that you're no longer in a deficit despite eating less and training regularly, leaving you stuck at a plateau, which is why it's similar to Tim and Tom scenario. There's been papers that have shown that even when a pair of identical twins were put on the exact same diet and exercise program for 90 days, one ended up losing over 25 pounds, whereas the other last just seven pounds due to their differences in need. So what can you do to prevent this from happening to you? Well, first, let's go through what not to do, because the first thing that people do when they run into a plateau is they'll either increase their cardio in the gym a little more, or they'll eat a little less. And although this is a viable solution, it only works up to a point and eventually can actually counteract your efforts. This is because Recent studies have found that adding in additional cardio only increases your total daily energy expenditure up to a point after which it plateaus despite you doing more and more cardio, which is simply because some people's bodies will actually compensate by moving a lot less after their workout. And in fact, multiple papers have shown that sometimes people will even compensate with a reduction activity after their workout to the point where they would actually burn more calories for movement if they didn't work out. Meaning that adding in additional cardio failed to help them burn more calories by the end of the day, and actually provided the opposite effect. So while additional cardio may be helpful up to a point, it can very quickly start to counteract your fat loss efforts. And you'd instead be much better off focusing on the hours that you spent outside of the gym instead. Now it's for just eating less. Again, although this is helpful up to a point in general for better adherence and maintenance of muscle mass. Your goal should be to keep your calories as high as possible throughout your diet while still hitting your fat loss targets. Otherwise, you'll quickly reach a point where your calories are just too low and not feasible to maintain. Now with that being said though, there are some other viable options that have been shown to be effective. solutions are increasing your needs, with the first and most effective solution simply being to make conscious efforts to move more outside of your workout. In fact, research like this paper from the Journal of obesity has shown that even in mostly sedentary individuals, those who are leaner still tend to stand and move more in general outside of the gym than those who are overweight, which enables them to burn more daily calories and maintain their lower levels of body fat. And although this may sound very difficult and time consuming to do, that really isn't the case at all, even if you don't live a very active lifestyle in general. And to showcase this let's look at the results of a paper from the Journal of Clinical Nutrition, which compared the caloric burn of eight different conditions. As you can see in the following graph, compared to sitting down motionless, which burns roughly 80 calories an hour, you can easily burn an additional 40 calories an hour by sitting and fidgeting, which just refers to incorporate in subtle movements like toe tapping, stretching your legs and arms or flipping through papers for example. And you can increase this even further by an additional 30 calories an hour by instead standing fidgeting, which again involves similar movements, but can evolve peace in around the room for example. And to put this data into perspective, let's go through a calculation of how many additional calories you could potentially burn by applying some of these tips over the course of your day. So you can accumulate two hours of standing while fidgeting instead of sitting motionless at work or at home. By using a standing desk and making an effort to periodically stretch and peace around the room during calls. For example, which alone will burn an additional 134 calories, then you can accumulate two hours of extra walking instead of sitting throughout the day by taking the stairs instead of the elevator parking further away in a parking lot. taking a walk, turn your work breaks, taking your dog for a walk and just walk in more whenever you can fit it in during the day as this can help you burn an additional 310 calories per day. And this then amounts to a total of roughly 450 additional calories burned per day. And if we run a quick calculation on that that amounts to almost an extra pound of fat loss per week, which over the course of the year would amount to almost 50 pounds of fat burn just by focusing on moving a little more outside of the gym. And on that note, I would also highly recommend that you track your steps and actually set a daily step goal for yourself to hit as this will give you a much better indication of what your overall NEET levels are and a way to track it throughout your diet. But in addition to what I previously went through some other things that you should be implementing and prioritizing throughout your diet or one diet breaks and to regular resistance training. First off, controlled and monitor diet breaks. Something I've talked about in my past videos, which I'll link down below have been shown to help counteract the decrease in need that you typically experienced with your diet, or something I highly recommend that you start implementing to help boost your fat loss in the long run. And secondly, as for resistance training, research has shown that a weight training workout appears to actually increase your NEET levels for the rest of the day, which is in contrast to the reduction in need that we typically see after cardio sessions. Simply meaning that regularly performing weightlifting workouts throughout your diet is essential and should take priority over trying to perform a ton of extra cardio. All in all, you need to realize that although you may spend 30 minutes to an hour exercising, there's still 15 other waking hours during the day and it's what you do during those hours that will make the most impact on your fat loss progress for step by step program that puts all the science together for you by showing you exactly how to both optimally trained and structure your diet week after week to burn off fat and lean down as quickly as possible, just like several other members have successfully done with their bow science programs. And simply head on over to build with science.com and take the analysis quiz to discover which approach is best for you and your body.
