[{"data":1,"prerenderedAt":721},["ShallowReactive",2],{"lexique-en-neat":3,"lexique-all-en":367,"lexique-trans-en-neat":720},{"id":4,"title":5,"body":6,"description":357,"extension":358,"lang":359,"letter":360,"meta":361,"navigation":362,"path":363,"ref":12,"seo":364,"stem":365,"__hash__":366},"lexique/lexique/en/neat.md","NEAT",{"type":7,"value":8,"toc":345},"minimark",[9,13,18,29,32,35,38,43,46,112,117,119,123,127,130,134,141,145,152,154,158,205,207,211,265,267,270,272,276,305,307,311,328,330,334],[10,11,5],"h1",{"id":12},"neat",[14,15,17],"h4",{"id":16},"definition","Definition",[19,20,21,24,25,28],"p",{},[22,23,5],"strong",{}," (Non-Exercise Activity Thermogenesis) is the ",[22,26,27],{},"energy your body burns through all your daily activities OUTSIDE of training",": walking, fidgeting, posture, household chores, climbing stairs, talking with your hands, etc.",[30,31],"blockquote",{},[19,33,34],{},"💡 NEAT can vary by 1500-2000 kcal/day between two people of identical weight. It's the most underestimated factor in body composition.",[36,37],"hr",{},[39,40,42],"h3",{"id":41},"the-4-components-of-tdee","The 4 components of TDEE",[19,44,45],{},"Your daily energy expenditure has 4 sources:",[47,48,49,65],"table",{},[50,51,52],"thead",{},[53,54,55,59,62],"tr",{},[56,57,58],"th",{},"Component",[56,60,61],{},"% of TDEE",[56,63,64],{},"Description",[66,67,68,80,90,101],"tbody",{},[53,69,70,74,77],{},[71,72,73],"td",{},"BMR",[71,75,76],{},"60-70%",[71,78,79],{},"Vital functions at rest",[53,81,82,84,87],{},[71,83,5],{},[71,85,86],{},"15-30%",[71,88,89],{},"Daily activity outside training",[53,91,92,95,98],{},[71,93,94],{},"EAT",[71,96,97],{},"5-15%",[71,99,100],{},"Structured exercise (training)",[53,102,103,106,109],{},[71,104,105],{},"TEF",[71,107,108],{},"~10%",[71,110,111],{},"Thermic effect of food (digestion)",[19,113,114],{},[22,115,116],{},"NEAT is therefore 2-3 times more important than your training in your daily expenditure.",[36,118],{},[39,120,122],{"id":121},"why-neat-matters-for-your-goal","Why NEAT matters for your goal",[14,124,126],{"id":125},"for-fat-loss","For fat loss",[19,128,129],{},"Increasing your NEAT by 2000-3000 daily steps can be enough to create a 200-400 kcal deficit, often more sustainable than restrictive dieting.",[14,131,133],{"id":132},"for-mass-gain","For mass gain",[19,135,136,137,140],{},"Be careful: in caloric surplus, NEAT tends to ",[22,138,139],{},"increase spontaneously"," (more energy = more agitation), which can sabotage your surplus. Watch this point.",[14,142,144],{"id":143},"for-metabolic-adaptation","For metabolic adaptation",[19,146,147,148,151],{},"In long deficits, NEAT ",[22,149,150],{},"spontaneously decreases",": less unconscious movement to save energy. This explains the dreaded plateau.",[36,153],{},[39,155,157],{"id":156},"how-to-increase-your-neat","How to increase your NEAT",[159,160,161,169,175,181,187,193,199],"ul",{},[162,163,164,165,168],"li",{},"✅ ",[22,166,167],{},"Take 8000-12000 daily steps",": minimum recommended for active people",[162,170,164,171,174],{},[22,172,173],{},"Stairs instead of elevator",": free and effective",[162,176,164,177,180],{},[22,178,179],{},"Standing desk",": standing burns 50-100 more kcal/h than sitting",[162,182,164,183,186],{},[22,184,185],{},"Walking phone calls",": walk while talking",[162,188,164,189,192],{},[22,190,191],{},"Park further away",": forced extra walking",[162,194,164,195,198],{},[22,196,197],{},"Public transport",": more walking than driving",[162,200,164,201,204],{},[22,202,203],{},"Hobbies that involve moving",": gardening, hiking, dancing",[36,206],{},[39,208,210],{"id":209},"real-world-neat-examples","Real-world NEAT examples",[47,212,213,223],{},[50,214,215],{},[53,216,217,220],{},[56,218,219],{},"Profile",[56,221,222],{},"Daily NEAT (estimate)",[66,224,225,233,241,249,257],{},[53,226,227,230],{},[71,228,229],{},"Sedentary office worker (3000 steps)",[71,231,232],{},"200-400 kcal",[53,234,235,238],{},[71,236,237],{},"Active office worker (8000 steps)",[71,239,240],{},"500-700 kcal",[53,242,243,246],{},[71,244,245],{},"Manual worker",[71,247,248],{},"800-1200 kcal",[53,250,251,254],{},[71,252,253],{},"Active athlete daily",[71,255,256],{},"800-1500 kcal",[53,258,259,262],{},[71,260,261],{},"Mailman / waiter (15000+ steps)",[71,263,264],{},"1500-2500 kcal",[30,266],{},[19,268,269],{},"⚠️ Two desk-job people of the same size can have NEAT differences of 500-1000 kcal/day, just based on their habits. That's enormous.",[36,271],{},[39,273,275],{"id":274},"how-to-measure-your-neat","How to measure your NEAT",[159,277,278,285,291,298],{},[162,279,280,281,284],{},"📱 ",[22,282,283],{},"Pedometer / smartwatch",": tracks your daily steps",[162,286,280,287,290],{},[22,288,289],{},"NEAT-specific apps",": combine steps + standing/sitting time",[162,292,293,294,297],{},"📊 ",[22,295,296],{},"Bioimpedance scales",": estimate TDEE including NEAT",[162,299,300,301,304],{},"📈 ",[22,302,303],{},"Empirical method",": calorie tracking over 2-3 weeks reveals your real expenditure",[36,306],{},[39,308,310],{"id":309},"common-mistakes","Common mistakes",[159,312,313,316,319,322,325],{},[162,314,315],{},"❌ Counting only structured training as exercise",[162,317,318],{},"❌ Ignoring NEAT in caloric calculations",[162,320,321],{},"❌ Compensating an intense session by being sedentary the rest of the day",[162,323,324],{},"❌ Underestimating the impact of standing vs sitting",[162,326,327],{},"❌ Believing that 1 hour of cardio compensates 23 hours of sedentary time",[36,329],{},[39,331,333],{"id":332},"key-takeaways","Key takeaways",[19,335,336,337,340,341,344],{},"NEAT is ",[22,338,339],{},"the most powerful and most underestimated lever"," of body composition. 8000-12000 daily steps + a varied lifestyle = 500-1000 kcal/day extra burned without effort. ",[22,342,343],{},"Move more during the day, beyond training",". Real fat loss happens between sessions, not during them.",{"title":346,"searchDepth":347,"depth":347,"links":348},"",2,[349,351,352,353,354,355,356],{"id":41,"depth":350,"text":42},3,{"id":121,"depth":350,"text":122},{"id":156,"depth":350,"text":157},{"id":209,"depth":350,"text":210},{"id":274,"depth":350,"text":275},{"id":309,"depth":350,"text":310},{"id":332,"depth":350,"text":333},"NEAT is the energy you burn through all your daily activities outside of training. The most underestimated lever of your body composition.","md","en","N",{},true,"/lexique/en/neat",{"title":5,"description":357},"lexique/en/neat","1XSLfi3tKgdflqL8zQ19hFaV3BWZEnBNEVCVkg7O9WM",[368,372,376,380,384,388,392,396,400,404,408,411,415,419,423,427,431,435,439,443,447,451,455,459,463,467,471,475,479,483,487,491,495,499,503,507,511,515,519,523,527,531,535,539,543,547,551,555,559,563,567,571,575,579,580,584,588,592,596,600,604,608,612,616,620,624,628,632,636,640,644,648,652,656,660,664,668,672,676,680,684,688,692,696,700,704,708,712,716],{"title":369,"description":370,"slug":371},"AMRAP - As Many Reps/Rounds As Possible","AMRAP is a high-intensity training format: do as many reps or rounds as possible in a fixed time. CrossFit favorite.","amrap-as-many-reps-rounds-as-possible",{"title":373,"description":374,"slug":375},"ATP (Adenosine Triphosphate)","ATP is the universal energy currency of the body. Every muscle contraction, every cellular function depends on it.","atp-adenosine-triphosphate",{"title":377,"description":378,"slug":379},"Abduction","Discover what abduction is in bodybuilding, this movement which moves a limb away from the central axis of the body to develop the stabilizing muscles.","abduction",{"title":381,"description":382,"slug":383},"Active recovery","Active recovery uses light activity to speed muscle recovery. Find out how to effectively integrate it into your routine.","active-recovery",{"title":385,"description":386,"slug":387},"Adduction","Adduction is a movement that brings a body part toward the body's midline. Opposite of abduction.","adduction",{"title":389,"description":390,"slug":391},"Aerobic System","The aerobic system produces energy with oxygen, fueling long-duration efforts. It's the foundation of endurance and recovery.","aerobic-system",{"title":393,"description":394,"slug":395},"Anabolic window","The anabolic window is the post-workout period considered ideal for nutrition. The reality: it's much longer than thought.","anabolic-window",{"title":397,"description":398,"slug":399},"Anaerobic System","The anaerobic system produces energy without oxygen — for explosive, intense efforts. Limited but powerful, it fuels strength and sprints.","anaerobic-system",{"title":401,"description":402,"slug":403},"BCAA","BCAAs are 3 essential branched-chain amino acids: leucine, isoleucine, valine. Discover their real usefulness, timing, and whether you actually need them.","bcaa",{"title":405,"description":406,"slug":407},"BMI","BMI (Body Mass Index) is a quick health screening tool, but it doesn't account for body composition. Limited but useful.","bmi-body-mass-index",{"title":73,"description":409,"slug":410},"BMR (Basal Metabolic Rate) is your resting metabolism — the calories burned just to stay alive. Learn how to calculate and optimize it for your fitness goals.","bmr",{"title":412,"description":413,"slug":414},"Body fat percentage","Body fat percentage measures the share of fat in your total body mass. A key indicator of body composition.","body-fat-percentage",{"title":416,"description":417,"slug":418},"Body recomposition","Body recomposition is gaining muscle and losing fat at the same time. Possible but slow — discover the conditions for success.","body-recomposition",{"title":420,"description":421,"slug":422},"Bodyweight","Bodyweight training uses your own body as resistance. No equipment, anywhere, scalable to any level.","bodyweight",{"title":424,"description":425,"slug":426},"Calorie Maintenance","Caloric maintenance is the calorie level keeping your weight stable. Foundation of any nutritional plan.","calorie-maintenance",{"title":428,"description":429,"slug":430},"Calorie Surplus","A caloric surplus means consuming more calories than you burn. Mandatory mechanism for serious muscle building.","calorie-surplus",{"title":432,"description":433,"slug":434},"Calorie deficit","A caloric deficit means consuming fewer calories than you burn. It's the only proven mechanism for fat loss. Learn how to set yours up properly.","calorie-deficit",{"title":436,"description":437,"slug":438},"Calories","Calories measure the energy provided by food. Understanding your caloric needs is the foundation of every fitness goal.","calories",{"title":440,"description":441,"slug":442},"Carbohydrates","Carbohydrates are the main source of energy for intense training. Discover your needs, the different types and their role in performance.","carbohydrates",{"title":444,"description":445,"slug":446},"Circuit training","Circuit training chains several exercises with little rest. Ideal for burning calories and improving cardiovascular fitness while keeping muscle.","circuit-training",{"title":448,"description":449,"slug":450},"Concentric (Phase)","The concentric phase is the lifting movement, where the muscle shortens under load. It's the active phase that produces force.","concentric-phase",{"title":452,"description":453,"slug":454},"Creatine","Creatine is the most studied supplement in sports nutrition, proven to boost strength, power and muscle mass. Learn dosage, timing and real benefits.","creatine",{"title":456,"description":457,"slug":458},"Cutting","A cutting phase is a period of caloric deficit aimed at losing fat while preserving muscle. Discover how to do it without losing your hard-earned gains.","dried",{"title":460,"description":461,"slug":462},"DOMS (Delayed Onset Muscle Soreness)","DOMS is the muscle soreness that appears 24-72h after exercise. Discover its causes, how to manage it, and what it really means for your progress.","doms-delayed-onset-muscle-soreness",{"title":464,"description":465,"slug":466},"Deload","Deload is an active recovery week where you intentionally reduce volume and intensity to allow your body to fully recover and come back stronger.","deload",{"title":468,"description":469,"slug":470},"Dropset","A dropset extends a set by reducing the load when failure hits. Powerful intensification method for hypertrophy.","dropset",{"title":472,"description":473,"slug":474},"EMOM - Every Minute On the Minute","EMOM (Every Minute On the Minute) is a training format where you start a set at the top of each minute and rest until the next.","emom-every-minute-on-the-minute",{"title":476,"description":477,"slug":478},"Eccentric (Phase)","The eccentric phase is the lowering movement, where the muscle lengthens under tension. It's the most damaging phase and the key driver of hypertrophy.","eccentric-phase",{"title":480,"description":481,"slug":482},"Extension","Extension is the anatomical movement that increases the angle between two body segments. Opposite of flexion.","extension",{"title":484,"description":485,"slug":486},"Fat mass","Fat mass is the total weight of fat tissue. Essential for survival, but excess harms health and aesthetics.","fat-mass",{"title":488,"description":489,"slug":490},"Fibers","Muscle fibers are the cells that make up muscle. Two main types — Type I (slow) and Type II (fast) — define your physical potential.","fibers",{"title":492,"description":493,"slug":494},"Flexion","Flexion is the anatomical movement that decreases the angle between two body segments. Opposite of extension.","flexion",{"title":496,"description":497,"slug":498},"Foam rolling","Foam rolling is a myofascial self-massage technique to release muscle tension. Find out how to use it effectively to improve recovery and mobility.","foam-rolling",{"title":500,"description":501,"slug":502},"For Time","For Time is a training format where you complete a fixed amount of work as fast as possible. Race against the clock.","for-time",{"title":504,"description":505,"slug":506},"Full Body","A full body program trains all major muscle groups in each session, 2-4 times per week. Ideal for beginners and strength training.","full-body",{"title":508,"description":509,"slug":510},"Hypertrophy","Muscle hypertrophy is the increase in muscle fiber size. It's the primary mechanism behind muscle growth from resistance training.","hypertrophy",{"title":512,"description":513,"slug":514},"Hypertrophy Training","Hypertrophy training aims to maximize muscle growth using moderate loads (65-85% 1RM) with 8-15 repetitions per set.","hypertrophy-training",{"title":516,"description":517,"slug":518},"Intra-workout","Intra-workout refers to nutrition consumed during training to maintain energy, hydration and performance on long sessions.","intra-workout",{"title":520,"description":521,"slug":522},"Isometric","Isometric contraction is when the muscle produces tension without changing length. No visible movement, intense work.","isometric-contraction",{"title":524,"description":525,"slug":526},"Lean mass","Lean mass is everything in your body except fat: muscles, bones, organs, water. A real performance indicator.","lean-mass",{"title":528,"description":529,"slug":530},"Lipids (Fats)","Lipids are essential for hormone production and vitamin absorption. Discover your needs, the right sources and their role in bodybuilding.","lipids-fats",{"title":532,"description":533,"slug":534},"Macrocycle","A macrocycle is the global organization of your training over 3-12 months. The highest level of periodization, your annual game plan.","macrocycle",{"title":536,"description":537,"slug":538},"Macronutrients (Macros)","Macronutrients are the 3 main types of nutrients: proteins, carbohydrates and lipids. Their balance is crucial for performance and body composition.","macronutrients-macros",{"title":540,"description":541,"slug":542},"Maintenance","Maintenance is the calorie level at which your weight remains stable. The neutral baseline for any nutritional strategy.","maintenance",{"title":544,"description":545,"slug":546},"Mass gain","Mass gain (or bulk) is a controlled caloric surplus phase aimed at building muscle. Discover how to do it without gaining excess fat.","mass-gain",{"title":548,"description":549,"slug":550},"Meal timing","Meal timing is the strategic distribution of your meals around training and through the day to optimize performance and recovery.","meal-timing",{"title":552,"description":553,"slug":554},"Mesocycle","A mesocycle is a 4-8 week training block with a specific objective (hypertrophy, strength, peak, deload). The cornerstone of periodization.","mesocycle",{"title":556,"description":557,"slug":558},"Microcycle","A microcycle is the smallest planning unit in bodybuilding: generally 1 week of training. This is your weekly routine.","microcycle",{"title":560,"description":561,"slug":562},"Mobility","Mobility is the ability to actively control range of motion. Find out how to improve your mobility to optimize your performance.","mobility",{"title":564,"description":565,"slug":566},"Muscle mass","Muscle mass is the total weight of muscles in the body. Key indicator of strength, metabolism, and longevity.","muscle-mass",{"title":568,"description":569,"slug":570},"Muscular Endurance Training","Muscular endurance training develops the ability to sustain prolonged effort. Light loads, high reps, short rests.","muscular-endurance-training",{"title":572,"description":573,"slug":574},"Muscular endurance","Muscular endurance is a muscle's capacity to sustain repeated or prolonged contractions without excessive fatigue. Foundation of many sports.","muscular-endurance",{"title":576,"description":577,"slug":578},"Muscular strength","Muscular strength is the maximum force a muscle (or group) can produce. The fundamental physical quality of any athlete.","muscular-strength",{"title":5,"description":357,"slug":12},{"title":581,"description":582,"slug":583},"PR - Personal Record","A PR (Personal Record) is your best performance ever on a movement. The fundamental progress marker.","pr-personal-record",{"title":585,"description":586,"slug":587},"Passive recovery","Passive recovery links on complete rest to allow the body to regenerate. Find out when and how to use it effectively.","passive-recovery",{"title":589,"description":590,"slug":591},"Periodization","Periodization is the cyclical organization of training into distinct phases to optimize progression, prevent plateaus, and avoid injuries.","periodization",{"title":593,"description":594,"slug":595},"Plateau","A plateau is a period of stagnation despite consistent training. Identifying the cause is the key to breaking it.","plateau",{"title":597,"description":598,"slug":599},"Post-workout","The post-workout is the nutrition right after training to optimize recovery and growth. Protein, carbs, hydration.","post-workout",{"title":601,"description":602,"slug":603},"Pre-workout","The pre-workout is the meal or supplement taken before training to optimize performance. Energy, focus, and pump.","pre-workout",{"title":605,"description":606,"slug":607},"Progressive overload","Progressive overload is the foundational principle of training: gradually increasing the demand on your muscles to keep gaining strength and size.","progressive-overload",{"title":609,"description":610,"slug":611},"Protein","Protein is the essential macronutrient for building and repairing muscle. Discover your needs, the best sources and the optimal timing.","protein",{"title":613,"description":614,"slug":615},"Protein powder","Protein powders are concentrated protein supplements. Practical for hitting daily protein needs.","protein-powder",{"title":617,"description":618,"slug":619},"Push/Pull/Legs (PPL)","The Push/Pull/Legs program divides the workout into 3 types of sessions: push (chests/shoulders/triceps), pull (back/biceps) and legs. Optimal for all levels with frequency 2x/week per muscle.","push-pull-legs-ppl",{"title":621,"description":622,"slug":623},"RIR","RIR (Reps in Reserve) measures how many reps you have left before failure. Modern, intuitive tool to manage intensity.","rir-reps-in-reserve",{"title":625,"description":626,"slug":627},"RPE","RPE (Rate of Perceived Exertion) is a 1-10 scale to measure subjective effort. Essential tool for managing intensity.","rpe-rate-of-perceived-exertion",{"title":629,"description":630,"slug":631},"Range of motion (ROM)","Range of motion (ROM) is the amplitude through which a joint or muscle can move during an exercise. Crucial for hypertrophy and joint health.","range-of-motion-rom",{"title":633,"description":634,"slug":635},"Repetitions (Reps)","A rep is one complete execution of an exercise. The rep range determines whether you primarily develop strength, hypertrophy, or muscular endurance.","repetitions-reps",{"title":637,"description":638,"slug":639},"Rest","Rest between sets is critical and depends on the goal. Strength: 3-5 min. Hypertrophy: 1-3 min. Endurance: 30-60 sec.","rest",{"title":641,"description":642,"slug":643},"Rest-Pause","Rest-pause is an intensification method using ultra-short pauses to extend a set. Powerful tool for hypertrophy.","rest-pause",{"title":645,"description":646,"slug":647},"Sarcomere","The sarcomere is the basic contractile unit of muscle. Composed of actin and myosin, it produces all your movements.","sarcomere",{"title":649,"description":650,"slug":651},"Series (Sets)","A series (or set) is a group of consecutive reps without rest. The basic unit of training programming.","series-sets",{"title":653,"description":654,"slug":655},"Sleep","Sleep is the most underrated training variable. It's during sleep that recovery, muscle building, and hormonal regulation happen.","sleep",{"title":657,"description":658,"slug":659},"Split (Split program)","A split workout involves dividing muscle groups over different days. The classic split trains each muscle once a week for 5-6 days.","split-split-program",{"title":661,"description":662,"slug":663},"Strength Training","Strength training aims to develop maximal strength using heavy loads (80-95% of 1RM) with few repetitions (1-6 reps).","strength-training",{"title":665,"description":666,"slug":667},"Stretching","Stretching improves flexibility and range of motion. Learn about the different types and how to effectively incorporate them into your routine.","stretching",{"title":669,"description":670,"slug":671},"Superset","A superset chains two exercises with no rest between them. Time-efficient method that boosts intensity and density.","superset",{"title":673,"description":674,"slug":675},"TDEE","TDEE (Total Daily Energy Expenditure) represents your total daily energy expenditure. Find out how to calculate it precisely to optimize your results.","tdee",{"title":677,"description":678,"slug":679},"TUT - Time Under Tension","TUT (Time Under Tension) measures the total time the muscle is under load during a set. Key variable for hypertrophy.","tut-time-under-tension",{"title":681,"description":682,"slug":683},"Tabata","Tabata is a 4-minute HIIT protocol: 20 seconds max effort, 10 seconds rest, 8 rounds. Maximum efficiency in minimum time.","tabata",{"title":685,"description":686,"slug":687},"Tempo - Execution speed","Tempo is the controlled speed of each phase of a movement. Powerful tool to maximize stimulus and control.","tempo-execution-speed",{"title":689,"description":690,"slug":691},"Training density","Training density measures the amount of work done per unit of time. Increase it to boost intensity and metabolic stress.","training-density",{"title":693,"description":694,"slug":695},"Training frequency","Training frequency defines how many times per week you work a muscle. Discover the optimal frequency to progress.","training-frequency",{"title":697,"description":698,"slug":699},"Training intensity","Bodybuilding intensity measures the difficulty of the effort. Find out how to calculate it with % of 1RM, RPE, and RIR.","training-intensity",{"title":701,"description":702,"slug":703},"Training volume","Training volume represents the total amount of work performed. Discover the optimal volumes per muscle per week to progress.","training-volume",{"title":705,"description":706,"slug":707},"Type I muscle fibers","Type I fibers (slow-twitch) are endurance-oriented muscle fibers. Resistant to fatigue, they sustain prolonged efforts.","muscle-fibers-type-i",{"title":709,"description":710,"slug":711},"Type II muscle fibers","Type II fibers (fast-twitch) are powerful muscle fibers optimized for explosive efforts. Essential for strength and power.","type-ii-muscle-fibers",{"title":713,"description":714,"slug":715},"Upper/Lower","The Upper/Lower program divides training into upper body and lower body sessions over 4 days per week. Perfect balance between frequency (2x/week) and volume for all levels.","upper-lower",{"title":717,"description":718,"slug":719},"VO2 max","VO2 max is the maximum amount of oxygen your body can use during intense exercise. It's the gold standard of cardiovascular fitness.","vo2-max",{"de":12,"en":12,"es":12,"fr":12,"it":12,"pt":12},1784214984179]