Back in my good old bodybuilding days, I often found myself feeling constantly drained, both mentally and physically. Despite my best efforts in the gym, I struggled to keep my energy levels up throughout the day. It seemed like no matter how much I trained, how well I ate or how good my sleep was, I just couldn't shake off the fatigue.

With some research and personal experimenting, I eventually stumbled upon a simple yet profound concept – the power of intentional movement and the so call "NEAT" (Non-Exercise Activity Thermogenesis).

NEAT encompasses all the calories you burn during activities that aren't structured exercises, such as walking, gardening, or even fidgeting (yes - Italians have a naturally higher NEAT).

Once I realized that my average steps were close to 5000 steps per day, I made a conscious decision of adding more movement into my daily routine: 30' early morning walks, parking the car far away from the grocery store, and investing in a standing desk were the changes I decided to make.

All of those things had a very interesting side effect on my body composition, mood, energy levels, appetite, and overall stress levels. I started to notice that I felt more alive and vibrant than ever before. It wasn't just about the physical benefits (although those were certainly positive) but mainly the mental clarity and sense of well-being that came with it.

More steps = higher calories output

Consider this scenario: imagine two individuals, each aiming to lose weight.

Joseph leads a sedentary lifestyle, trains 2-3 times per week, burn roughly 2500 calories per day and consumes only 2000 calories in the hope of shedding body fat.

Adrian, on the other hand, incorporates regular movement, hit the gym 4 times per week, have more muscle mass and activity into his day, resulting in a daily energy expenditure of 3500 calories per day while consuming 3000 calories.

Despite having the same calories deficit of 500 calories, Adrian is likely to have higher energy levels through his day, cognitive functions, improved metabolic function, and better health compared to Joseph thanks to his higher calorie intake.

The same is true for individuals that want to build muscle mass. More movements means a higher expenditure which naturally translates to a higher calorie intake, thus more drive and willingness to train hard & bringing effort into your workouts.

"A body in motion is a body in shape and a mind awakened".

This example illustrates the importance of not only focusing on calorie intake but also on energy expenditure. By prioritizing movement and staying active throughout the day, you not only burn more calories but also support your metabolism, enhance your mood, and boost your overall well-being.

Personally, I'm currently maintaining an average of 18,000 steps a day.

Now, this might seems a lot for some of you.

Please, remember that it's not about hitting a specific number but rather about embracing the mindset of constant motion and vitality. You might be at the same 5000 steps per day I was at a few years ago where I thought that my 5 resistance training sessions of 75' made me an "active individual" (the harsh truth is that it was not). In reality, even someone who trains 5 or 6 days a week could be considered low activity, or even sedentary, if the gym is their only movement of the day.

How active you are is totally up to you, your current life situation, job settings, and the frequency/intensity of your workouts.

For the moment, depending on where you currently are, you might want to simply add 1000-2000 steps into your average daily steps counts. Do that for a week and notice what changes. If you can sustain it or even adding more, than go for it!

*FYC, most people burn around 30-40 calories per 1000 steps, which means we burn around 300-400 calories by walking 10,000 steps.

Before increasing your steps counts, understanding the three components of what compose your Total Daily Energy Expenditure (TDEE) plays a massive importance.

Your TDEE is an addition of three daily expenditures:

1. Basal Metabolic Rate (energy you burn at rest) = 70%

2. Physical Activity (energy you burn through movement with NEAT and vigorous exercices) = 20%

3. Thermic Effect of food (energy your burn during digestion) = 10%

So, whether it's by taking a leisurely stroll through the woods, dancing around the living room, hoping from 3 to 4 workouts per week, or simply opting for the stairs instead of the elevator, every step you take will bring you closer to a healthier, happier version of myself.

And you know what? The best part is that, at one point, it won't feel like a chore or an obligation. Your body and metabolism will just get so use to move that it will become almost impossible for you not to.

You hopefully by now understand that a higher calories expenditure and intake comes with a sustained energy throughout the day, resulting in a more active and energized life-style.

Whether you're aiming for 10,000 steps a day or simply looking to incorporate more movement into your life, know that every step you take is a step towards greater health, vitality, and well-being.

If you need personal guidances around your health & fitness journey, we are here to help.

Passionately,

Max & Ben

Written by Maxime Dupont

If you have already experienced what being more active feels like or struggling to add movement in your life, hit the reply button and share your story with us! We'd be glad to hear back from you.