Whether you want to gain kilos or you want to shed some pounds, knowing the exact workout calorie needs is a must. And Basal metabolic rate (BMR) is the energy quantity you can use to measure it. BMR is the minimum calories your body need to survive. In terms of workouts, you can think of BMR as the amount of energy you burn if you stay in bed all day. Involuntary functions such as pumping blood and breathing determine the basal metabolic rate. When muscle mass increase, BMR doesn’t increase because the muscle requires more energy to maintain its level of activity. Why BMR Matters in your Workout Calorie Needs When you know your BMR, you can keep count on your calorie need. You can understand how much calories you need to burn daily and how much to consume. With BMR, you can also calculate the number of calories you need to eat so as to reduce fat, gain muscle, or to maintain overall weight. Further, the total number of calories your body uses daily is known as total daily energy expenditure. This is determined by your BMR, together with the level of your activity on any given day. The total daily energy expenditure also varies significantly based on sex and age. Men have higher total daily energy expenditure as compared to women because of their muscle mass. Since your activity levels change daily, it is almost impossible to know the actual amount of total daily energy expenditure. The Difference Between RMR and BMR You may find the term RMR being used synonymously with BMR. These two concepts are not the same as RMR which stands for Resting Metabolic Rate, which measures the basic BMR processes including the energy you expend in other processes such as digestion and non-exercise daily movements. Most of the daily movements that are not exercise related such as brushing teeth and food digestion tend to consume a constant amount of energy in most days. Because of this, you can estimate the RMR with a considerable level of accuracy. RMR and BMR numbers are close enough to be interchangeable. However, when calculating the calorie intake needs to lose or gain weight, you must be specific. There are both BMR and RMR calculators to help you get the right numbers. Once you determine your total daily energy expenditure using your BMR, you can come up with a nutrition plan tailored to the level of energy expenditure. In this way, you will not end up consuming too much or too little calories, and everything you will consume will be in be in measured form.    
KUNAL JHAVERI | 04 Aug 18
  Core exercises are very crucial in improving your balance and stability. They train your pelvis muscles, abdomen, hips, and lower back to function in harmony. The core includes the erector spinae, lower lats, and obliques fondly referred to as the traverse abdominis. When you talk about core training, you are basically engaged in CrossFit training that strengthens and develop these stabilizer muscles. The following are some of the workouts that can help build your core and your ab. Dumbbell Side Plank Rotation This exercise is a brilliant combination of scapular mobility and strength. If you want to build back lost range of motion in your shoulder blade during injury cycles when the shoulder region gets protective and tight, side plank rotations are the best. You can also add the top armload to give your upper shoulder rhomboid some extra work. Contralateral Glute Bridge Hold This is an excellent posterior chain and trunk drill which can help you build the main muscle connection between your shoulders and hips. Just in case you didn’t know, the connection between opposing shoulder and hip joints usually shows up in lots of human movement patterns. Two examples of such movement patterns including walking and running. Through this exercise, you can prepare your body for an upcoming running session. L Hang Flutter Kicks This is an absolute core crusher and an excellent way in which to work your overhead position. Truth be told, hanging is not an activity that gets enough time on any typical day. However, by increasing your hanging time, you can add to your stock of core CrossFit exercises which you can do when hanging from a bar or rings. The benefits of this practice include engaged flexor chain followed by a hollow body position which helps in reinforcing good alignment overhead while at the same time stimulating your anterior chain. Two Arm Turkish Sit-Up Turkish sit-up is one of the workouts that places a huge demand on the anterior core. It is an exercise that trains your shoulder and enhances your range of motion. It also helps in stabilizing your shoulder through the entire 90-degree range of motion. Two arms Turkish sit up has a fantastic carryover to overhead training. Rope L-Sit Pull Up This is an advanced upper pulling exercise which gives you an amazing grip challenge. You fully benefit from this, ensure you perform equal reps using each hand position. If you can combine the rope L-sit pull up with a lower body squat variation, you can get a superset that gives you lots of rest time in between sets. The last exercise is the ring mountain climber which is a moderate core exercise that you can do with ease in any CrossFit gym. It is often viewed as a precursor to the ring body saw workout. One of the skills the ring mountain climber exercise helps you develop is the flexion of the hip on a somewhat stable spine and hollow position.
KUNAL JHAVERI | 08 Dec 17