Cardio

Some advice for you guys after I completed a cardio session. Interval running , stop start sprints are very effective for fat burning. I would suggest aiming for 2 to 3 high intensity cardio sessions a week. 

The advantage of cardio is that it does not require the usage of any machines or equipment and can be done in any place and form. 

Examples include: Fast paced walking, jogging and running. Cardio can be the solution on the way to your fitness goals and having optimal health benefits.

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Neat (non exercise activity thermogenesis)

Neat is the energy that we use for everything other than exercise and sleeping. This ranges from going to work to walking in and out of the kitchen. This essentially means any movement that is not intended as exercise is considered as Neat, it could simply be typing on a laptop, brushing your teeth to playing with your kids.

Activities like shopping, cooking and even fidgeting can actually have a substantial role in terms of how large our calorie expenditure is and how much weight we will lose per month and at the end of the year. The higher your Neat, the more calories you are burning. This will be very useful in the long run.