Biotest

Let's Talk About NEPA


#1

Is there such a thing as too much NEPA? For example, i’m up to 45 min for my daily walks. is going up to 60 min too much? 75 min?

Chris, what’s your take on it?


#2

[quote]y2k02c5 wrote:
Is there such a thing as too much NEPA? For example, i’m up to 45 min for my daily walks. is going up to 60 min too much? 75 min?

Chris, what’s your take on it? [/quote]

I’m sure Chris will have a better answer than this, but in general, I don’t go over 45 minutes. Instead of doing 60 minutes, I would do 30 minutes at two different times during the day.


#3

the guys in the physique clinic did 60 minutes daily.


#4

I did two 30 minute walks based on convenience. 30 minute walk from home to the gym, 2 minutes to work, 30 minutes home.


#5

I wrote this for another thread, but this should give you some ideas:

"A couple of things:

  1. It’s hard to overdo NEPA. In our case, daily walks. In most cases, NEPA is replenishing and supportive rather than draining or catabolic. In fact, NEPA walks have been called the simplest form of GPP or General Physical Preparedness.

  2. While NEPA (or NEAT, Non-Exercise Activity Thermogenesis) is important, and while it’s been shown to be the difference in long term fatness and long term leanness, it’s not a miracle worker.

Example: I know a few fat, pregnant-looking male letter carriers. These guys carry bags of mail for miles and miles every day. Their NEPA is through the roof.

Now, I sit at a computer most of the time; my natural NEPA sucks unless I make an effort to do more. Yet I have abs and these letter carriers are fat.

Why?

They don’t go to the gym and they eat like crap. Even all that NEPA can’t overpower their Taco Hell diets."

So, basically, get your required NEPA in every day. If there’s a day where you feel like doing more, it’s fine. If you don’t feel like an extra walk, don’t do it.

Here’s the official NEPA guidelines, BTW:

[center]The NEPA Walk[/center]

It’s as simple as this: Go for a walk every day.

The idea here is to drain off a few calories to speed the fat loss process without impairing recovery and without taking any energy away from the weight training workouts. A good walk will actually speed up the recovery process.

The key here is to make the decision to walk everyday, rain or shine, busy or not.

Guidelines

  1. The average person walks between 3 and 3.5 MPH. (Men walk about .5 miles per hour faster than women.) For your NEPA walk, shoot for around 4 MPH. If you’re walking outside and not on a treadmill that shows you the speed, simply aim to walk faster than your normal pace. This isn’t “speed walking,” just walking faster than normal.

  2. You can choose to walk for a certain distance or for a certain amount of time. Depending on your fitness level and the time you have, you can shoot for 30 to 60 minutes of fast walking or two to four miles. At 4 MPH, you can walk one mile in 15 minutes.

  3. You may walk outside or inside on a treadmill. Walking on a treadmill actually burns a few less calories than walking outside, but this isn’t a big deal. Simply incline the treadmill slightly and the calorie-burning will be increased as the posterior chain muscles are called into play.

  4. While you can take your walk any time of the day – morning, at lunch, or in the evening – many experts believe that walking in the morning before you eat leads to faster fat loss. While I’d never suggest performing strenuous cardio in this fasted state (which could lead to muscle loss), a brisk walk is fine. Still, it’s no big deal: get your walk in whenever you can, just never miss a day!

Warning: You will not “make the diet faster” by going for long runs, doing sprints, or taking hour-long aerobics classes. You will impede recovery, have less energy, and possibly cause your body to catabolize (eat up) lean muscle tissue, which will in turn wreck your metabolism.

Remember, the diet itself does most of the fat burning here and the weight training builds and/or helps you retain the metabolism-boosting muscle. Traditional cardio and aerobics just aren’t necessary while on the V-Diet, and may even be counterproductive.


#6

i did a lot of nepa during phase I. everymorning i did 60 minutes of walking at 4mph and at a 4% incline on treadmill. On tuesday thursday saterday and sunday i did an additional hour of walking at a fast pace for an hour as well in the afternoon. I bike to work which is an additional 30 minutes of nepa.

During phase I, I was also moving to a new house and moving all that furniture and boxes definitely should count for nepa as well. Took three weeks to move all of our crap!

generally I took the attitude that shug said in his first point. “It’s hard to overdo NEPA”


#7

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