NEAT (non-exercise activity thermogensis)

Are you staying active *outside* of your gym time?

Hours in one week = 168
Take out 7 hours per night for sleep = leaves 119 hours
Take out the 3 hours you might spend in the gym every week = leaves 116 hours

116 hours! 116 hours OUTSIDE of the gym that you can be utilising general daily activity to progress

*Granted, we all know this number isn't completely realistic, especially if you work a desk job, spend a lot of time commuting, or have a lot of other tasks that need to be required every week that aren't inherently active.

Even if we take another weeks' work out (40 hours... being generous, since there is *nothing* stopping you from taking a 5 minute stretch break from the desk every hour), we're still left with 76 whole hours.

Those hours are far more than the time you spend *inside* the gym or doing your training. So, if you're relying on those 3 hours a week to be getting the maximum energy expenditure you can, it's time to work smarter, not harder.

Take the stairs. Get a standing desk. Take a 5 minute walk/stretch break from your desk every hour. Take your kids outside for a bike ride once a week. Take them to the beach. Add in a 15 minute walk after dinner. Sign up to a yoga class once per week (mind and body). Do your coffee catch up with your friend walking instead of sitting. Park two blocks away from the shop. Spend a power half hour giving your space a good spring clean. DANCE AROUND THE KITCHEN WHEN YOU'RE COOKING. I don't mind how you do it - just use your time to move your body !