training

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

Now these tips may be hard to implement because I guarantee you've been working hard in the gym and eating pretty well to look good for this holiday. So eating and drinking whatever you fancy is going to be high on your list. 

As a trainer, I completely understand that when you’re away, you simply can’t be bothered to train and would much rather chill and have a few drinks. 

However, if you plan on continuing your training when you return, keeping up with your workouts, even if they are only 20 minutes long, will make all the difference. It doesn’t have to be too strenuous either; the main thing is to keep your body moving and keep the muscles active. 

‘My hotel doesn’t have a gym so I can't train’ is the most common excuse when on holiday. Errr now lets not kid yourself, you’ve got multiple options. Early morning, around Sunrise, or Late evening, are the best times to go for a run. Get yourself out, whether it’s on the beach or a few small laps around the city you’re in, Get out there! If, like me, you don’t enjoy running, the double room you've got in your hotel has more than enough space for you to move around. 

So let's look at a hotel workout for you. This is going to be full body workout, aiming to burn maximum calories and hit as many muscle groups as we can.

20 minutes long. No excuses. GET IT DONE! 

Lets start with a 5 minute warm up: 

ankle rotations > shoulder rotations > arm circles > wood chops > side lunges > forward lunge & stretch arms out > squats > on the spot knees up > heel flicks > quicker sprints > relax.

Now for the main workout. The circuit below is 15 minutes. Complete it as many times as you can, with a 45s rest after each circuit.

Use perfect form, take your time to work through every movement correctly before increasing the speed. Your form may suffer towards the end; when this happens, slow it down and adjust your pace. We’re always trying to keep the heart rate high without compromising form.

 

20 bodyweight squats (advance to squat jumps if you can)

10 push ups (drop to knees if you need to)

15 reverse crunches

15 jumping jacks

10 superman planks (go single arm or single leg if need be)

10 reverse lunges

20 high knees on the spot

10 tricep dips on your bed or chair

20 mountain climbers

 

If you aren’t able to complete the amount of reps in here don’t be afraid to drop them down.

So there we go, a workout done in 20 minutes. No interruptions to your holiday.

Now for the diet, and this is the worst part by far because when you’re away on holiday you will want to eat ANYTHING & EVERYTHING. I get it. 

But, i’m going to try and convince you otherwise. So that again, when you’re back, you have the ability to fall back into the better ways, a lot faster and it’s not so harsh on your body. After all, once you get into a rut of eating shit, you’ll come back and continue it on. Trust me.

 

TIPS (take them or leave them, but we’re just trying to help you)

> If you can roughly plan your day out, have some idea of where you’re going to eat. For example, if you know you’re going to have a huge dinner like an all you can eat, then have a lighter lunch & vice-versa. Whatever you do, don’t skip food otherwise you’ll end up cleaning the restaurant out when you’re faced with eating later on.

> Try and follow the same discipline in which you do at home. By this I mean try avoiding fried food, and eat plenty vegetables and good meats. Try keep your sugars to a minimum, even though I know ice creams can be tempting…

> There’s a good chance you’re very close to a beach, which I guarantee will have some good fish close by. Super tasty and a great source for your macronutrients as well as being low in calories!

> Remember, you don't have to sample every item on offer, eat everything on your plate, or go for all three courses. So either have a starter or dessert, but not both – and vary your combinations every day so you don’t feel you're missing out. And if you’re on an all-inclusive holiday, remind yourself that just because it’s all paid for, it doesn’t mean you have to pile as much food onto your plate as you can

> Be careful when you order salads. It may seem like you're having the healthiest option on the menu, but they may be drowning in dressing. Don’t be afraid to ask the waiter for it to come with dressing on the side.


If you would like any more advice or help with anything to do with your diet or training, please click HERE to drop us a message.