Calories - understanding BMR, TDEE, NEAT & how they influence your totals

Many consider working with a Personal Trainer or coach at some point in their life, but what should you consider before you choose a Personal Trainer, and why should you hire one?

My road to becoming a Personal Trainer and Massage Therapist hasn’t been an obvious one, but making a change can be one of the best decisions you make.

1. Muscle makes you bulky

2. Carbs are fattening

3. Fat makes you fat

4. Cardio is the best for weight loss

5. I’ve earned an extra plate of this / a bottle of wine, as I’ve done some exercise

6. Endless core work will reduce my tummy fat

7. Drinking alcohol in excess

8. Poor hydration

9. Poor sleep

10. Cheat meals (demonising foods)

PT has changed me for the better, I am much more active, fitter, happier and stronger. I have gone from not being able to do a plank for more than 10 seconds to achieving over 3 minutes, deadlifts from picking just the bar up to a PB of 90kg, the list can go on!

How do we look at recovering from and training after injury, with a positive mindset - let’s dig into a formula for recovery following injury

Weight vests are helpful for fitness because they provide additional resistance, meaning that the wearer has to work harder to perform an exercise. This resistance causes calorie burn and overworks the muscles, building strength and burning fat which can result in weight loss

1. If you are eyeballing your portion sizes - you will very likely fail

2. If you don’t learn the value of the foods you consume - you will very likely fail

3. If you think you can cardio your way to your target physique (and maintain it) - you will very likely fail

4. If you don’t count your fluid calories - you will very likely fail

5. If you track your calories completely and honestly including oils in foods, milk in drink etc - you will begin to understand what you are doing to your bodies - this is the beginning of success

6. If you learn about how macros work you will start to understand which foods and drinks are fuelling you and which ones are sabotaging you (this will help you succeed):

7. When you start eating towards a macro split you will balance the homeostasis of your body leading to better overall health and levels of energy.

8. Focus on hydration and drink more fluids (water), avoid energy drinks and stick to water or tea etc

9. Sleep properly

10. Find your intrinsic motivation

11. Get a calorie counter and record everything you consume for at least a month

“I continued training throughout my pregnancy, Alan would adapt the workouts for me as I progressed through my pregnancy and I managed to continue working out close to delivery.”

If you’ve ever signed your money away to ads like this, I have bad news for you. It’s a con.

Everyone I’ve seen make change, has done so gradually, at a pace they can physically and mentally tolerate.

I know it’s cliché to say, but PT has honestly changed my life. It’s mad to think how far I’ve come and how much better my quality of life is after doing PT for just over a year!

Weight loss, athletic performance, chronic physical conditions, aesthetics, health and longevity, improved self esteem, fitness - as a PT, every client will fit into one of these categories. You may be surprised what the key component always is...

When I look back, I can’t believe how far we have come in that time. Much fitter, much, MUCH stronger, lost a few kg of weight, but many more inches by replacing fat with muscle, taken 10 years off my metabolic age and generally feel far fitter and much healthier and happier.

1. Increased strength and less dependency on others to perform physical tasks

2. Burn calories during training

3. Diabetes control

4. Body fat reduction

5. Reduced risk of heart disease

6. Improved cognitive function

7. Reduce/reverse ageing at the genetic level (increased growth hormone

8. Reduced injury risk

9. Immune system boosted by blood pumping and stress relief / endorphin release

10. Raised metabolic flexibility

1. Get your diet under control

2. Exercise

3. Your protein intake

Other factors to consider:

• Hydration

• Alcohol

• Sleep

• Stress

• Support network

1. AIR SQUATS

2. STEP UPS

3. HAMSTRING THRUSTS

4. PRESS UPS

5. LAT PULLS

6. TRICEP DIPS

7. BICEP CURLS

8. LATERAL RAISES

9. OVERHEAD PRESS

10. CRUNCHES

11. PLANK

1. Increased Strength

2. Injury Risk Reduction

3. Weight Management

4. Bone Density

5. Heart Health

6. Sleep Improvement

7. Diabetes Type 2 Management

8. Chronic Pain Reduction

1. Muscular and joint injury recovery improvements (muscle strains and sprains etc).

2. Postural related pain – Lifestyles often include prolonged positions such as desk work that weaken our muscles leading to pain.

3. Headaches – Caused by tension in the shoulders, upper back and neck

4. Whiplash – Scar tissue from the sudden jolt causes pain.

5. Golfers / Tennis elbow – Tendons of the elbow get irritated and inflamed due to imbalances in the muscles of the forearms.

6. Repetitive strain injuries – repeated load on a single joint or limb can cause inflammation.

7. Back Pain – Most back pain is caused by muscular imbalances caused by strains or muscle imbalances.

8. Stress Relief – Although not technically a pain, stress and anxiety can cause muscular pain that needs relieving.

Griffin Fit personal Training fitness instructor nutrition