muscle gain

      An age old question that still always gets asked, 'How long does it take?'.   The answer to this is not so straight forward I'm afraid, and because of the impatient world we live in, no one is happy with the answer they receive. We all want to look like models now!!     

  

    
       
      
         
          
             
                  
             
          

          

         
      
       
    

  


     What we can give though, is a pretty good estimate of what you can expect to lose if you plan carefully and stick to your programme.   The main problem lies in the fact people want, and expect, to lose a stone a week (I'm exaggerating but you know what I mean) and this is totally unrealistic. To lose excessive weight quickly can cause lots of issues but the main one is a rebound where you throw the weight back on.  We never want that to happen.  The next problem is comparing yourself to others, particularly fake instagram posts of people who went from obese to shredded in 12 weeks. Again it is unrealistic, probably fake and certainly will of had 'help' in the form of some sort of drug. But as much as these can put you down, you also can't compare yourself to Jane down the road who has lost 1 stone this week off eating a turnip a day. It's not a real way to live and Jane will inevitably regain this weight.   There are many personal variables that may also control how fast or slow you will lose weight. This can come down to genetics and hormone levels. We are all different so must do our best not to compare to others. You're only trying to be a better version of yourself after all.     

  

    
       
      
         
          
             
                  
             
          

          

         
      
       
    

  


     Before I finally reveal what to realistically expect, let's discuss the final issue: the scales themselves. You go on every day expecting to see a change. And you know what, one day it's up, one day it's down and after a week it's stayed the same. The scales will change, I PROMISE, just be patient and work off body measurements rather than the figure on this depression device. It's much more accurate to monitor progress this way because depending on what you are doing, body composition may be changing dramatically too (more lean muscle which is dense against body fat).      

  

    
       
      
         
          
             
                  
             
          

          

         
      
       
    

  


    
 As we know (because we bang on about it all the time) being in a caloric deficit is the only way to lose weight. And what we like to aim for is a weekly deficit of 3500 calories as this equates to approximately one pound of fat.  So from this we can profile that to lose 5 pounds should take 5 weeks, 10 pounds 10 weeks and so and so forth.   If you use this as a rough guide, you can't go too far wrong to be honest.  Aiming for one pound per week is a healthy, safe way to lose weight and manage a realistic diet that should be maintainable in the long term.  Any questions, as always, get in touch!!   Steven

How long should it take to 'lose weight'? Let's find out... 

WHAT IS BASAL METABOLIC RATE (BMR) & TDEE

So, we mention BMR & TDEE a lot. You might be a little confused if you haven’t Googled these terms before, so I’m going to explain it in simple enough terms so it’s easy for you all to get your head around & start putting it into action.

Let’s start with BMR (Basal Metabolic Rate). 

Now that term alone just sounds confusing, but I’ll break it down for you:

In order for your body to function every single day (and for each organ and cell to do their jobs) it needs a specific amount of calories. Each person is slightly different, mainly because it depends on age, gender, how active somebody is, how much lean muscle they have, and how thermogenic their body is.

So, every single day your body uses these calories when you’re doing absolutely shite all. Even if you’re laying in bed all day doing NOTHING, your body will burn this many calories. People with a sedentary lifestyle, such as sitting as a desk all day, will have a lower BMR than someone who is active on their feet all day. 

How can you calculate this? Well there are stacks of calculators you can use online. I’ll link one before to work out your BMR & TDEE. This will give you a very close estimate.  

Let’s use myself as an example here. At this moment, according to calculations, I burn 2221 calories everyday, regardless of what I do. Now this will change in proportion to how active I am. If, for example, I sit at a desk all day and skip training, overtime, my BMR will decrease because my body is not requiring as many calories to operate. The exact same principle applies if I become more active, start hammering 3 hour daily sessions and pack on lots of lean muscle. My body will then require more energy to keep it running! You starting to see the picture now?

Ok, so we’ve got 2221 Calories = MY BMR.

Now that I’ve explained BMR in it’s simplest form, we can move onto TDEE. 

This is Total Daily Energy Expenditure. 

Let’s look at EE (Energy Expenditure) :

Energy Expenditure is simply how many calories you burn from doing whatever. This can be literally ANYTHING. Getting out of bed to make toast, Walking to work, walking the dog, jumping on the spot, gym, running, cycling-I’m sure you get the picture. Anything you do on a day to day basis counts towards this. Which means that this number will vary every day.

Unlike BMR, which will more or less remain the same, your EE varies daily. Which is why we always advise to look at your changes over the course of the week as oppose to each day.  

Now, you can roughly calculate your own TDEE via this calculator link HERE <<<. However, if you want a more accurate report, use a fitness tracker (fitbit, garmin, tomtom). I use GARMIN VIVOACTIVE HR. There’s a million and one these days, you don’t have to use this one. 

Look at the image below which shows my BMR on the LEFT & my ACTIVE CALORIES (EE) through the day on the right. 

 


This is calculated from the Heart Rate monitor in my watch and gives me an accurate reading for the whole day.

BMR on the left is added to the active calories to give me my TDEE for the whole day. 

So basically BMR + EE = TDEE 

Now you have the total calories for that day. 

If you track your total daily caloric expenditure over a 7 day period, you can then work your total calories expended for the week. Mine is detailed below:

You can see that on average, in a week, my TDEE is 24394 calories. 

If you divide by 24394/7 = 3484 calories, this is my daily allowance. 

In order to lose fat, it’s paramount that you eat below those calories. Don’t be a dick and eat stupidly below that amount. We advise you eat only around 500 calories less that your TDEE per day.

There’s a reason for this. Dropping back to BMR again, if you start to eat significantly lower than your BMR (if for example, you follow the stupid 500 calorie a day bullshit diet), then, it’s going to fuck you up. Your body will undergo massive stress, metabolic damage will occur, and you may not be able to recover. This means that your body’s BMR drops significantly. So, instead of it being 2221 calories for me, it could drop to say 1900 for example. READ ON

Now this may not seem a lot, but is significant. There comes a point where you’re happy with your weight loss-you’ve lost 2 stone and you just want to maintain and keep that weight. 

All well and great, except that you may not realise that you’ve fucked up your metabolic rate. So even though I may still think my BMR is 2221 + EE (600 calories) = 2821, it really is 1900 + EE (lets say 600 calories) = 2500 calories. So basically, every single day I’m eating 300 calories extra per day, and 300 calories x 7days = 2100 EXTRA calories PER WEEK. Now you can see where you’ve gone wrong in the past on your crash diets!

REMEMBER 3500 CALORIES IS 1LB of FAT!!!!!

The weight gain might be slow and you may not notice it straight away, but 3 months down the line when you’ve put on 1 stone, it will be upsetting and the whole process starts again.

 

I hope this has been of some help for you guys. 

 

I’ll do a video on this at some point, but give us a shout if you’re completely stuck with this and we’ll try our best to explain it in depth to you. 

THESECRETPT’s

      What is it then?&nbsp;  Online personal training is a product offered to help and support someone through an online platform. It removes the standard 'one hour' session for £25 plus and gives support day in day out to get results.  So how does this work?&nbsp;  Well it's pretty simple. With us, you'll get an email with a link to go through a quick form and then to access our app. Through the app, you get full access to the workouts we design for you and access to an instant messenger where you can ask anything you like! We are able to monitor all of your progress and make the workouts tougher as your ability improves.     

  

    
       
      
         
          
             
                  
             
          

          
           
              Alyson has lost over 2 stone with us in just 12 weeks. This was done by managing diet and exercise around running a small business.   
           
          

         
      
       
    

  


     Why would it be for me?&nbsp;  I'll be honest, it's not for everyone. But, it works for the majority. Some people need someone next to them to shout at them, but what happens after that? Once they leave the session? Who helps them then? For those who use us, we help and support you every step of the way. We'll educate you on how to manage your diet, what exercise is good specifically for you and why you should be doing what we tell you. If you don't use a gym, no problem! You can still reach your goals. Having an online trainer makes you much more accountable every day rather than for that one hour per week.  If you're the person that isn't comfortable going to a gym, works crazy hours and shifts or has a family and struggles to find time, this service is for you. Everything is tailored around your lifestyle to make sure excuses aren't available.  So what's the catch?  Here's the funny thing, there is no catch. It sounds too good to be true, however, it isn't! Online training is taking off. There are lots of well established people running online now, (anyone ever heard of Joe Wicks 90 day SSS plan?&nbsp;) but the service they provide differs massively from one to the next. Fact is, this works!! And is quickly proving to be an extremely effective method of lasting results.  To Conclude...  Our service is second to none. With online personal training we are able to remove barriers to thousands of people that can't get to a gym or are too busy to train. It enables accountability day in day out to make sure you are always heading toward your goal. For a minority, it doesn't work, but for the majority, the results come thick and fast.  If you have any questions about how it might work for you, get in touch today  info@thesecretpt.com    

How does online personal training work?