How Conor McGregor got lean and shredded shopping at the mall.

Ok, so getting a physique like Conor it isn’t quite as simple as just going to the mall, but if you want to stay lean and shredded then how active you are in your general daily life outside of training is an often overlooked aspect of conditioning.

The difference between an afternoon spent walking around shopping at the mall and an afternoon spent lying on the couch watching movies is not to be underestimated.

The biggest variable in how many calories you burn, even by professional athletes like Conor is not from the scheduled training workouts but from non-exercise activity thermogenesis or N.E.A.T.



  • Shopping.
  • Gardening.
  • Gesturing when talking
  • Cleaning the house.
  • Fidgeting and tics.
  • Walking.
  • Cooking.
  • Typing.
  • Shivering.
  • Pacing.
  • Playing with the kids.

The cumulative time spent moving about when doing your normal daily activities far outweighs the time spent actively working out.

Of course this low level type activity is no substitute for the high intensity stimulus of a  performance program like Conor McGregor’s F.A.S.T conditioning which produces incredible improvements in peak athletic performance and physical conditioning by using both a combination of high intensity aerobic workouts and longer more continuous aerobic type endurance workouts.

The three components of energy expenditure in a typical individual are:
  1. Basal metabolic rate 60%
  2. Thermic effect of food 10%
  3. Activity thermogenesis 30% ( Exercise associated thermogenesis +  Non-exercise associated thermogenesis )


Non- controllable energy expenditure

Basal metabolic rate is pretty much dependent on your body mass and the thermic effect of food  ( energy needed for food digestion, absorption and storage ) are pretty much fixed factors.

Controllable energy expenditure

Activity thermogenesis is very variable depending on what you do. The more you move the more energy that you require. You can increase both your Exercise associated thermogenesis ( E.A.T.) and your Non-Exercise associated thermogenesis ( N.E.A.T.)  significantly.


“A person’s N.E.A.T. score can have profound effects on their overall energy expenditure and so on their general body fat and muscle composition.”



Occupation is a big factor:
Manual workers in the construction and agriculture industries will obviously have much higher N.E.A.T. scores than phone operators or I.T. workers. With other professions it might not be quite so obvious; you may be a personal trainer at a gym but if most of your day is spent sitting still behind a gym reception desk then your N.E.A.T. score is not going to be as high as a Wall street stock broker who never works out but who lives life is a hectic rush.


Increasing food intake will make you more active:

Overfeeding makes people increase their level of movement subconsciously ( think of the post-Thanksgiving dinner walk ) while activity while underfeeding makes people reduce their level of movement subconsciously( think of a  crash dieter’s lethargy ). Changes in food intake will cause a person to carry out their activities of daily life with varying degrees of energy efficiency. For example you can run up stairs or you can amble up slowly.


Personality traits affects activity level:

Nervous or anxious personality types who fidget and pace around a lot will have higher N.E.A.T. scores than more laid back personalities. Highly driven people who wake early and eating while standing up or outgoing individuals with animated movements and who talk with great gesticulation will also increase their N.E.A.T. score without even realizing it.


Cultural norms and herd activity:

Industrialised nations tend to have lower N.E.A.T. scores than developing countries due to increased mechanisation and less dependence on primary industry such as fishing, forestry and agriculture.

The herd activity of a population affects the general speed at which an individual is encouraged to move. If everyone around you is lethargic and moves slowly then the chances are that you are going to move about slowly also. It’s hard to walk up an escalator if everyone is standing still.



While it is unrealistic to alter your personality type and changing career is probably not a  practical option, there are some simple lifestyle changes that together can have a significant impact on your overall energy expenditure or thermogenesis.



  • Run, walk or bike ride to work.
  • Speed up your walking pace.
  • Volunteer for movement related activity at work.
  • Don’t stop walking when on an escalator.
  • Choose a hobby that involves movement.
  • Take the stairs instead of the elevator.
  • Stand rather than sit.
  • Associate with active people.


So does all this mean that the McGregor F.A.S.T. conditioning program isn’t an effective means of weight control? No, quite the opposite. The ability to perform at ultra high intensity for extended periods will only makes your regular daily tasks appear easy.

With the increased vitality and greater power outputs that you get from F.A.S.T. conditioning you will find yourself bounding up stairs like a gazelle, jumping out of your chair like a leap frog and pulling open doors with the force of a young gorilla. F.A.S.T. conditioning works synergistically to encourage an active lifestyle and boost your N.E.A.T. score.



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