achieve

Working in the health and fitness industry, you get to meet some amazing people. Kate is a friend of ours, she works at Result Fitness in Durham City Centre. Having known Kate for a few years now, we asked if she would write a blog to share her story of training with Type 1 Diabetes. She very kindly agreed. Please read on to be inspired and reminded that no matter what happens in life, don't let anything stop you from doing what you love! If you want to follow Kate's continuing progress check out her Instagram @katie.siobhan

 Stop. Think. Assess. Backtrack. I’m right in the middle of a set – lunges, my favourite exercise. I’m sweating, heart is pounding, I’m shaking and feeling tired. All signs of a good workout right – it’s what we want; to know we’re pushing ourselves to the max and getting a good workout which leaves us feeling tired, but like we’ve achieved something. Perfect. I’d continue on and finish the set…however in the back of my mind little alarm bells start going off and I need to focus on the situation and consider many factors. Why? As a type 1 diabetic these signs are exactly the same symptoms I get when having a hypo. Is that a word you’ve never heard of? Welcome to the world of living with Type 1 Diabetes – where every day of your life feels like a science experiment.

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I was diagnosed with Type 1 Diabetes at the age of 6. My mother knew something wasn’t right from my behaviour - “You were tired. Very tired. Very quiet. Loss of weight. No appetite. Thirsty. Sweet tooth which you never had before. Sad. No energy. Night sweats. And you got even sweeter. Not grumpy at all” (I well up every time I read that) It was Guy Fawkes Day, 1993. I remember being in the nurses room, and her asking me if I’d brought clothes with me to stay in the hospital. Completely oblivious, I thought the hospital was having a firework display and we were staying over to watch it! I was indeed disappointed when what followed instead was being admitted to hospital with a blood sugar reading of 30.0 (A non-diabetic is usually around 4.0 – 5.9) and introduced to a world of needles, injections, blood tests and insulin. I can’t remember ever being upset, or it actually hitting me that this was now going to be my life – what sticks out the most is the green jelly and ice cream I used to get!


What is Diabetes?  Contrary to popular belief – there’s more than just one type. Type 1 and Type 2 are the most known of, and are therefore commonly mixed up. Say you’re diabetic, and 90% of the time people think its Type 2. Upon hearing it’s actually type 1 I have, 50% will usually respond with “Oh, that’s the bad one, isn’t it?” along with a slight grimace. Thanks.

You cannot tell which type of diabetes a person has by looking at them. In general, people with diabetes either have a total lack of insulin (type 1 diabetes – that’s me!) or they have too little insulin or cannot use insulin effectively (type 2 diabetes). The causes and developments of each are different. There are many common identifying factors for each type however there are always exceptions. Diabetes.co.uk outlines the differences below, however still stating “differences are based on generalisations - exceptions are common. For instance, the perception of type 1 diabetes isn't strictly true: many cases are diagnosed in adulthood.”

Common differences between type 1 and type 2 diabetes

Type 2 Diabetes

Usually diagnosed in over 30 year olds

Often associated with excess body weight

Often associated with high blood pressure and/or cholesterol levels at diagnosis

Is usually treated initially without medication or with tablets

Sometimes possible to come off diabetes medication

Type 1 Diabetes

Often diagnosed in childhood  

Not associated with excess body weight  

Often associated with higher than normal ketone levels at diagnosis  

Treated with insulin injections or insulin pump  

Cannot be controlled without taking insulin 

Simply put, as a type 1 diabetic – my pancreas does not produce insulin. I pretty much have a useless organ floating about in my body. Why do we need insulin? Because it helps the body produce energy by allowing sugar (glucose) to enter our cells. Pretty important. Due to not having a functioning pancreas, I therefore need to inject insulin to ensure I maintain good control of my diabetes in order to not develop complications such as heart disease, nerve damage and amputation, and vision problems.

Since diagnosis, each day brings constant blood sugar level testing with my meter to make sure I’m in the desired range, numerous injections to correct the blood sugar levels (if needed) and also to cover the food I eat. (Why? Glucose comes from the food we eat!) Too much insulin and I’ll have a hypo (hypoglcemia – low blood sugar) and too little will cause hyperglacemia. Both are incredibly serious – an untreated hypo can potentially result in a coma or death, and prolonged episodes of hyperglacemia can lead to diabetic ketoacidosis which if left untreated can also result in death. I wish it was as simple as knowing exactly how much insulin to inject based simply on my current blood sugar reading, and as much as a massive nerd I am and really enjoy weighing out all the carbs I eat and working out equations of x being the required insulin dosage when every 10 grams of carbohydrates in food equals one unit of insulin added to what the correction dose is when y =current blood sugar reading take away 6 and divided by 3 - all in order to get the dose amount…. I have to think about SO much before injecting. The list of factors which affect your blood sugar is endless and all need to be considered to either reduce or increase the dose amount. Food. Stress. Sleep. Alcohol. Being Ill. Hormones. The weather. Time of day. And the biggest one for me? Exercise.

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There are many reasons why I love exercising - the ongoing challenges you can put yourself through, the variety of workouts you can do, the goals you can set, the physical and mental aspects of it, the nutritional side of it, the results of consistent hard work, and of course the happy endorphins! The benefits and rewards from maintaining a healthy lifestyle are vast and varied – for diabetics, this includes helping to increase insulin sensitivity and therefore not needing as much insulin to process carbs. However, in order to enjoy the exercises and benefits, and in order to reach those goals, for someone with diabetes it’s not so easy. It’s difficult. My doctor’s general advice of “Before exercising, if taking insulin – half your dose” was just a starting point. Different types of exercise have different effects on your sugar levels – that’s one thing I have to consider before a workout along with numerous others: Am I in a blood sugar range I’m comfortable with? When did I last eat, did I take insulin, if so – how much? Do I need to take more to counteract a rise or do I need to eat something first in order to prevent a hypo?

During my workout – how do I feel? Should I test halfway? Why am I sweating so much; are my legs shaking from this never ending leg workout or am I having a hypo? Am I lacking energy because my levels are now high or have I just completely tired myself out from the workout?

Afterwards - When will I next be eating? How much insulin do I take post workout to make sure my levels don’t drop too much as a result of the exercise? Over time, and through numerous experiments, trial and errors, review of my own blood sugar levels reactions before, during and after a workout; I’ve learnt what works for me and how to react to the answers to all the above questions. It’s not guaranteed the outcome is always the same (some random factor may come into play) but it’s made me 100% more confident in working out.

Starting out and learning how to make my diabetes and exercising work wasn’t straight forward. In fact, some days were down right exhausting (and still can be) but I did it because I love exercising.Because I don’t want Diabetes to stop me doing something I love and have a real passion for. Rather than fight against it, or ignore it, I’ve tried to learn as much as I can about it. Leading an active and healthy lifestyle definitely contributes to maintaining good control over my levels – the two go hand in hand.

One of the reasons why I started my Instagram account was to not only have a place to share my love for fitness (and food…there’s a lot about food on there) but to also raise awareness about Diabetes and to hopefully help anyone who has reservations or is hesitant to start exercising. Diabetics can work out and enjoy exercising just like everyone else. As a personal trainer at Result Fitness, I’m incredibly thankful that I have the opportunity to also work with diabetic clients. It is so rewarding seeing them learn, applying different methods to their regime, helping with trial and errors/experiment and watching them become more comfortable with the idea of exercising while learning what works best for them.

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There is also an amazing community on Instagram – other diabetics sharing their stories and their suggestions from their own personal experiences, leading to discussions to find the best way to apply or amend a suggestion to suit an individual as what works for one person may not work for another. It is definitely a good place to learn, educate, help and have a good rant now and then!

Exercising and Diabetes. Is it impossible? Of course not. Is it hard? Some days are harder than the others but I can’t stress enough how worthwhile it is. Diabetes does not control me; instead I look at it as a part of my life that I –thankfully -can control.  It shouldn’t prevent anyone from doing anything – especially when it comes to exercising and living a healthy lifestyle. Powered by patience, strength, positivity and insulin of course…anything is possible!                   

      Let me start by saying, losing weight isn’t easy. Don’t get me wrong, the science of weight loss is very straight forward, but the process can be both physically and mentally taxing.    So why is it this way? Why is it such a struggle to millions of people around the world? There’s no one answer to this, but I’m going to share some of the reasons I believe make it so hard for people to lose weight.   Note: I’m not getting into the science of body types and medical conditions. Just real world things that we can control.   We ALL Want Weight to Change  So that sounds stupid right? Of course we want weight to change. If that number on the scales isn’t changing nothing is! Right?...Actually, wrong!   Its just not that simple. A couple of reasons our weight might not change can be due to increased lean muscle, water retention through diet off the last couple days, and menstral cycles. So many things affect our overall ‘weight’. In reality, if you’ve been managing your calories, you might of lost a pound or two in body fat and that is the aim. The scales can’t tell you this though.  So we see the weight as a number hasn’t changed and go back to old habits as it’s demoralising!  What should you do then? Take photos of yourself once per month, test with tight fitting clothes to see if they’re fitting better and take body part measurements. This will give a much more accurate indication of actual fat loss.      

  

    
       
      
         
          
             
                  
             
          

          

         
      
       
    

  


        Unrealistic Expectations, or, Lack of Patience    We all want better bodies. Trust me, there are only a very small percentage of people in this world that are 100% happy with everything about themselves. And why is this? Celebrity profiles, social media and glam mags force us to be constantly wanting what they have. Even though 99% of it is shopped or tampered to make them look better than they really do. It gets in our heads from a young age and sits in our subconscious as an unrealistic dream so we are never quite happy with our image. We have unrealistic expectations.      

  

    
       
      
         
          
             
                  
             
          

          

         
      
       
    

  


     Linked directly to this, we find ourselves jumping on the old fad diet or workout. ‘6 weeks to a 6 pack‘ ‘lose 10 pounds in 10 days’ ‘toned legs overnight’ these are all typical tag lines of bull shit products or diets. BUT, millions fall for these every minute of every day because it promises fast results. I have spoken to hundreds of people that have tried these types of diet and they got initial results....however....a month later they were back to square one, or worse, they’ve put more weight on! These short term fads are not good for us and negatively affect our metabolism so fuck us up in the long run. They also start a potential cycle of depression and that can impact your whole life.  With weight, or rather fat loss, patience is key for long term sustainable changes. I would NEVER be happy with someone I worked with if they were losing more than two pounds a week (even that can be more than I’d like to see). If they do, they get told to eat more! This normally doesn’t go down too well but it is essential for long term weight maintenance.   Time is on your side, surely reaching your goal in a year or two is better than falling into the yo-yo routine for the next 20 years?    The Rise of Fast Food and Easiness of Ready Made Food    I’m 30 now, and when I was growing up most villages had one or two takeaways. A fish and chip shop and maybe a pizza shop. Sure the likes of Greggs and McDonald’s were everywhere, but the huge rise in private takeaways has had a large impact on people becoming overweight. It’s cheap, it’s easy, and it’s delicious. I love a pizza, Chinese, or Indian takeaway but I limit my intake because I know the calories they contain.   Unfortunately, most people have no idea or just ignore it due to the convenience.      

  

    
       
      
         
          
             
                  
             
          

          

         
      
       
    

  


     Exactly the same goes for processed and ready made foods. They’re quick, easy, tasty, and mostly very cheap. for these reasons, people tend to neglect the nutritional absence and dense calorie values of these foods.   Combine this with the marketing campaigns plastered everywhere from the bigger players, and you’ll find yourself regularly considering a takeaway because it’s in your head and just so easy.   In reality though, you can cook a nice nutritious meal or a healthier option of a takeaway (fakeaway ;-)) in the same time it takes to cook a ready meal or wait for delivery.    Lack of Education on the Basics   Did you get taught about energy balance at school? And I’m not talking about a one off session in Year 9. I’m talking regularly educated on calories for weight loss and gain. Most of us rely on the internet to try and learn a little about weight loss, but surely if it was drilled into us at school from an early age we’d have more control?   If you spent the time now to educate yourself on the basics you could gain control of your weight for the rest of your life.  No bullshit fad diets or slimming group crap, just the basics of calorie management. Do this and I swear your life can change forever!  Any good personal trainer will do their best to teach you this from the off.   There’s too Much BS  This is simple, everywhere you look, in magazines, on TV shows, in shop windows, there’s another miracle weight loss cure/workout/pill/diet. It’s just too much! And it confuses everyone! One day we will hopefully see more strict regulations on the advertising of such crap. Until then, don’t fall into their trap. These people just want your money.     Laziness    No one likes to hear this but it’s so fucking true! We are all too lazy. Consider being alive 100 years ago where everything you did was manual labor and everything you ate was freshly cooked. If you were lazy then, you’d probably die.   In our age, we sit at desks all day, we can get food in 20 minutes with a phone call, we drive everywhere and we can even turn lights on without standing up to press the switch. Then we complain we are too tired, too busy or have other issues that mean we can’t take care of ourselves in the most basic ways. I’m talking about cooking and movement. Yet we all find time to sit on social media for an hour or two a day and binge watch three episodes of stranger things every night after work.   Break your day down with me right now. 24 hours in a day, 8 hours to sleep, 10 hours to work and travel then on average 6 hours to do as you please. You can cook and amazing meal in 30 minutes and you can do a good level of activity in 30 minutes. We still have 5 hours left....     

  

    
       
      
         
          
             
                  
             
          

          

         
      
       
    

  


    
 We’re just too lazy as a nation, this has happened through the rise and modern day reliance on technology, and most people won’t accept responsibility for their actions.  This is the way the world has turned and only you can change your habits. You’ve just got to start! Move more, sit less, start to prepare a few meals and then build on it.    Final Thoughts and Points   All of this stuff makes it hard to lose weight, there’s no one reason but on the whole, it’s just so fucking confusing with the mixed messages and false information we receive everyday. There’s an army of GOOD coaches out there growing every day trying to educate people. Hopefully, in the not too distant future, we will be able to make a great difference against the money makers.  At the end of the day though, it’s your life, you’re in control! You make your own choices on what you eat and do. Deep down, you have to take responsibility. So go now, educate yourself on how to actually manage your weight and give yourself at least 12 months to hit your target.  So to recap;   - Weight is just a number. Understand this doesn’t tell the story of your health or appearance. Photos and measurements are key.   - Losing weight is hard! It can be confusing, depressing and both physically and mentally draining.   - Don’t believe everything you see in the media and don’t try to be someone you aren’t.   - Be patient and realistic.   - Limit fast food and processed foods, don’t cut them out, just limit them.   - Cook more! You’ll enjoy your food and learn along the way. Keep it simple at first.   - Educate yourself on Calories and Energy Balance. Once you understand this you can stay in control of your weight.   - Don’t be lazy. It’s easy to think we’re all crazy busy and have no time. But when you reflect on your life and be honest with yourself, you probably have a lot of free time.   Thanks as always for reading, hopefully some of this info is helpful. Please post your comments and thoughts in the comments.   Steven         

Losing weight can be hard, but the science is simple, so let us take a look what we can do to make it easier.

So maybe you’ve watched the Great North Run on TV this year and you’ve decided to take it on next year, or maybe you just want to increase your fitness, drop a bit of weight! Whatever the reason you have for wanting to run, here’s a few tips on what I believe can help you!

RUN IN THE MORNING

Running in the morning has that feeling of accomplishment, you’re up at the crack of dawn (don’t snooze that alarm) and before everybody is out of bed, you’ve already smashed in a few miles, the endorphins released are incredible and you’re ready to kill the rest of the day!!  

run off the road for less impact

run off the road for less impact

 

MAKE IT ROUTINE 

Setting it as part of weekly routine is an absolute must otherwise you’re going to throw in the towel early, get in touch with us if you’re after a plan and we’ll fit it in each week for you.  

Decide how many times you’re going to run that week, how far you’re going to run and when. Then stick to the plan and execute it.

i’m not going to lie, you’re going to get those days when you’re thinking I can’t be bothered, those are the ones you just put your kit on, blast some music and go straight out and simply run. I guarantee you’ll feel great after.

A little tip that works for me, if i’m going to run in the morning, all my kit is set out the night before (shorts, socks, t shirt, bottle, headphones, gels). Whatever you need, this should help.

GIVE IT TIME

So when you’re first starting a plan or even starting your first run for years as a complete beginner, you’ll feel very unfit, sometimes like you’re trudging through treacle in fact. But stick with it, don’t lose sight of the end goal, keep putting one foot in front of the other and work through it, I promise you it will get easier. It doesn’t happen overnight unfortunately, but it will get better, you’ll become more effecient and you’ll really start enjoying it. Keeping track of your runs on a smart watch really helps to see improvement, which brings me nicely on to my next bit of advice.

BUY A SMARTWATCH (GARMIN/APPLE/POLAR/FITBIT)  

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Garmin Vivoactive HR

Grab a smartwatch. Trust me on this one, it’ll help keep you motivated and always keep a record of your running and how you’re progressing. They can be addictive particularly with steps and daily activity, you’ll see either how lazy you are during the day or even suprise yourself with how far you walk. Whatever watch you desire, i’d recommend a one with a HR monitor to keep accurate calorie count and it can help keep you in check when you’re out running. Most have the connection ability so you can add your friends and see how they’re doing too! Picking up a second hand one from eBay gives a very reasonable price too! 

FIND A RUN BUDDY

If you’ve entered an event, why not try and drag a friend along to do it, that way you can both train together and push each other through it. It makes it so much easier when you’re wanting to snooze the alarm at 6am if you know your friends waiting on you. It’s just a huge boost for both people, and for some reason it always feels easier when you’re running with someone, i’m not quite sure why!

Keep watching for more posts regarding Running/Cycling over the next coming weeks. If there’s anything you’d like to discuss then let us know.

If you need help with putting a plan in place or any other fitness advice, please drop us a message on our Facebook page and we’ll happy to help.

www.facebook.com/thesecretpt 

      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... 

      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?