Baby

      So, first of all, lets state the facts, kids are expensive and spare time is non existent. I mean, what did you do with all that time before parenthood? I am also very aware of the hardship you Mam's go through. Us blokes have it easy! Your bodies go through a million changes throughout pregnancy to start with, then you have to deal with the recovery of labor. You're all amazing!      

  

    
       
      
         
          
             
                  
             
          

          

         
      
       
    

  


     We have had a guest blog from a real Mam, and touched on gym training as a new parent, but this one is for those of you that have no spare time, and maybe a gym membership isn't a luxury available to you right now.  You might be stuck in a rut and need a fresh idea to get you goin again. Hopefully the tips we discuss help you toward your goal.   No Gym, No Problem   You want to lose some weight, so you check out the ten gyms near you because that's what you need to lose weight right...a gym? No, you don't. I train in a gym, I love it! I won't lie. But I work there too so it fits my lifestyle and helps toward my personal goal.   If it's just weight loss you're looking to achieve though, a gym membership shouldn't be the first thing you look for. Exercise helps us create that needed deficit to cause fat loss, and you can exercise anywhere. At home, outside in the garden, in the park, anywhere!      

  

    
       
      
         
          
             
                  
             
          

          

         
      
       
    

  


     So what should I do I hear you ask? Anything you want really, as long as you're moving and your heart rate is up you'll be burning calories. It all depends on your time and ability. I use walking and short home workouts for people I work with. Because even in a time pressed world you can take your kids for a walk or find 10-20 minutes for some exercise, and you can involve your kid so they don't go wild.     

  

    
       
      
         
          
             
                  
             
          

          

         
      
       
    

  


     If you find that's not enough or you can't fit it in, what else can you do? Every day daily activities! These are your secret weapon to weight loss. All day long you have the potential to be more active. Using the upstairs toilet instead of down. Walking to the shop instead of driving. Doing 20 squats waiting for the kettle to boil. Running up and down the stairs whilst the bath runs. Get creative! These small activities burn a few extra calories each time and these soon total up to hundreds of extra through a day.   How can I eat healthily, I have no time to cook!   To me, this is one of the biggest (and worst) excuses people use to enable themselves to have fatty foods. Pizza and chips in the oven takes 30-40 minutes. A fresh chicken breast in the oven takes 30 minutes and to prepare a salad takes 5 minutes. You can spend a lot of time cooking, but it isn't essential for eating healthily. Boiling or steaming some vegetables takes 10-20 minutes, cooking a stir fry takes around 30 minutes with preparation time included. Realistically, you can make healthy, fresh meals within 45 minutes max. But that means boring foods right? Wrong! There are hundreds of vegetables to try and thousands of seasonings to create new flavours. Breakfasts could be sugary cereals or pastries, but in the same time these take you could scramble some eggs or make porridge and add some blueberries. And lunches tend to be a huge downfall for most. Either eating fast food or under eating leading to binging on a night. Why not prepare extra food from the previous evenings meal and put it to one side ready for the next day? And I'm not talking about cold pizza!      

  

    
       
      
         
          
             
                  
             
          

          

         
      
       
    

  


    
 You just need to be smart here, shop for what you intend to eat and don't buy the easy foods so you have to cook fresh. Within a week or two this will be normal for you and become a habit. Your body will thank you for it too!    MOTIVATION    Losing weight whilst training at home as a parent is easily achievable but what a lot of people struggle with is motivation to be more active and managing to stick to new ways of eating. So here are a few ways to help motivate you;  1- It's not for you, it's for your child. This is my biggest motivator at the minute. I want to be fit, strong and healthy to spend as many years on this planet as possible and be as active as I can with my son.   2- It's for all the naysayers, the people that think you'll never do it. Prove them all wrong.   3- Get a buddy, someone to go through the journey with you and be accountable to each other. This can really help you stick to a plan, especially if it's your spouse.  4- Get some help! If you can afford it, there are some great online Personal Training services that aren't too expensive. This can hold you accountable and if you pay for something you are more likely to stick with it. Do your research though as there are, unfortunately, plenty of bad online PT's too.   5- And finally, listen to some music. If it's on in the background or you are doing some planned exercise, music will make you move more and moving burns calories. It also helps entertain the kids.  One last note, remember, weight loss comes down to energy balance. The ONLY way to lose weight is be in a calorie deficit, there's no two ways about it.  As always, if you have any questions get in touch!    Steven            

Weight loss and parenting can be tough so here's some help and advice on how manage it.

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?