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So I want you to make sure you understand this before I talk in more detail about Macros

Your BMR is the energy you need to consume to make up your very basic metabolic needs.
Growing hair, breathing, digesting food, pumping blood through your body – keeping you alive.

so for example if you lie in bed all day and didn’t eat (eg your poorly) you’d lose weight as you wouldn’t meet the energy demands of your body – energy is found in macronutrients or food groups if and these can be broken down into units of energy called calories.

The amount your bmr equates to is 70% of your calorie needs.

The word calorie will perhaps trigger anxiety in many but just relax it’s not about dieting it’s about understanding and managing how many calories you need to meet the demands of your body.

Now BMR increases to RMR or resting metabolic rate.

RMR supports breathing, circulating blood, organ functions and basic neurological function.

This just slightly increases the amount of energy used.

What will effect your results are
Some are modifiable and some not.

• Your weight
• Sex
ªBody composition- fat free mass you have or muscle to fat ratio.
• If you smoke
• Your menstrual cycle
• And your age.

Now to increase this demand we have


Neat – none exercise activity thermogenisis

Eat – exercise activity thermogenesis – planning a walk, doing targeted and planned exercise. Lifting weights will consume energy, doing tabata, going swimming, paddle boarding, running but move in a way that benefits you and in a way you enjoy.

NEAT – So moving more that’s not exercise related.

Park further from the shop!
Take breaks every hour to walk around into another room – just moving more
Maybe putting the kids toys away
Taking the stairs not the lift
Not asking someone else to do it!

This can really increase your TDEE
This is your total daily energy expenditure.

So moving more via NEAT or EAT , exercising, and moving more, all up our BMR – our basal metabolic rate.

Your Neat is variable and the outcome depends on you and how conscious you are to keep moving.
Being sedentary increases your risk of lower back pain, right hip flexors, and increases your risk of cardiovascular disease so keep moving when you can there’s so many many benefits

EAT is also variable.
we should aim to exercise at least 30 mins x 5 times per week but whatever you can do will yield results.

Aim to do at least 2-3 BDF or gym sessions but will you benefit from just 1 rather than none – you bet you will,

Be consistent – this is the biggest factor of you seeing progress.

Aim to walk rather than drive, park out of town rather than drive for 20 mins trying to park..

AIM to include 30 mins of walking at least 3 times per week, ideally 5 times a week this could be 10 mins x 3 times through the day or the full 30 mins but aim to get slightly out of breath or feel a light burn in your calves, push yourself a little faster than a relaxed stroll.

Problems could happen with exercisers when people perform repetitive cardio without strengthening or perhaps stretching without strengthening or strengthening without cardio or stretching this program offers training to increase, cardiovascular health, strength and flexibility.

We need a mix of training to be able to get full benefit and also a interchangeable benefits into each training method.

You will see perhaps your running improve if you make time for strength training or your flexibility improve if you bring in some resistance training – working through ROM with load!

You may think exercise will burn all the calories but alas no – (we need to four on total movement and food too)
We exercise to strengthen our hearts and bodies but try not to focus on burning calories so don’t value your workout on just how many calories you burnt.

We want to focus on strengthening, stretching or increasing our cardiac output for example long term (how much blood your heart is able to pump around your body, the stronger the heart muscle and the increased output will mean a stronger heart doesn’t have to beat so often and will have less distress long term than somebody with high blood pressure and a low cardiac output. Your heart will become more efficient and under less strain.
Get the calorie burn out of your head with workouts pay more attention to the calories you consume rather than how many you need to burn.

Focus on

moving more 🚶🏻‍♀️
Exercising regularly 💪🏻
Being aware of what you eat 🍫
Increasing protein – 20-30g ideally at every meal time🥛
Getting enough sleep 💤 – all adaptions and recovery happen at rest and if you are tired you’ll make crappy choices and naturally move less without even being aware of it.

Try and be conscious of what you do to create a deficit to your tdee this is what creates fat loss and sees you using stored energy or burning fat to gain the energy you need.

you never want to drop your calories to lower than 15% lower than your tdee.

Try starting at 5% and then increasing to 10 over time if you need too then 15 but don’t do these jumps in % too quickly or the body will adapt too quickly, drop calories too low too soon and your progress longer term can be affected.

we want to encourage fat loss without you feeling hangry all the time.

Hitting enough Protein and strength training will help to offset muscle loss and increase protein synthesis enabling you to avoid losing lean mass (muscle) while dieting.

As a beginner you can gain muscle in a calorie deficit but longer term to see the most progress in relation to perhaps glute growth or building delts you should focus on increasing calories to encourage hypertrophy -toning.

You shouldn’t remain in a calorie deficit for a prolonged period aim to perhaps do 3 weeks out of 4 or 1 block on and 1 block at your actual tdee calorie needs.

Take regular diet breaks and factor in treats to improve your relationship with them longer term be more mindful of how many calories are within them if fat loss is your goal.

A typical chart of your total energy expenditure would look like this



increase protein to increase this, less of the calories are absorbed by the body through protein for example as to through absorption of fats

Age decreases the TEF (yep I have to watch what I eat as I get older too)

Insulin resistance – if your pre diabetic or diabetic this can also effect the thermic effect of food

how active you are – did you know that you can increase the TEF by as much as 45% by exercising (study here)

Protein has the highest thermic effect followed by carbs and then fats. (protein will also yield a high level of satiety) this is the energy required to digest each macronutrient (its tef) can be expressed asa percentage provided by the macronutrient.

protein 4 cals per gram is 20-30%

carbs 4 cals per gram 5-10%

fat 9 cals per gram 0-3%

so as you can see there’s benefit that goes to eating protein that goes beyond growth and repair of tissue.

Eating a higher protein diet helps you to burn more calories over a 24 hour period (study here)

It can help to offset snacking and decrease the amount of food you eat over a 24 hour period due to a drop in appetite through consuming protein (study here)

Hope this all helps – we got this,

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