Fitness & Health

Lots of up to the minute Fitness, Health & Nutrition tips along with exercise programs to help you reach your potential

Fat , Fats & Body Fat

Metabolic ConditioningPosted by wayne Sat, April 18, 2015 07:45:36


Horrible word isn't it ?

Fat ! , its like your being abused, sworn at or threatened. But why is that ?

I guess its down to our perception and how the word is being used.

If I went up to a client or in fact anyone, friend or foe and called them fat. Then I would expect a pretty hostile response back and deservedly so.

Thinking back to when I was at my biggest (20 + stone ) My reaction to being told " Your Fat " would of been anger and embarrassment.

Now, I wish someone had told me, in fact I wish everyone had told me. " Wayne your FAT, sort yourself out mate."

Perhaps then I may have done something about it sooner.

Ok, so now I know I am not FAT ! But I do still have fat to lose. Most of us do.

By most I'm referring to the people that read my blog, my followers , my clients.

Not the FAT people you see in GREGGS or KFC, They dont read my stuff, I cant help them, Not until they want to help themselves.

1 , So first off FATS.

Or eating,consuming fat.

Over the last 20 years Fat has been a huge NO, We have been bombarded with fat free this, low fat that.

The fact is, Our body needs fat. Probable not as much as we give it sometimes but it does need fat.

There are lots of good fats that are essential to our everyday functions.

I will go on to talk about Fats in more depth later but I want to keep the key points together.

2, FAT

By this I am talking of the fat stores in our body,

Fat plays a vital role in our body.

I provides a back up fuel when carbs are not available,

Vitamins A,D,E and K are called fat -soluble vitamins and cannot function without fat.

Fat is also used as insulation, keeping the body at the correct temperature.

We require a certain level of fat to protect vital organs,

3, Body Fat

Body fat percentage is a key indicator for a healthy body,

Weight / BMI give an indication, but variants are so big unless you are at the very top or bottom of the scale its difficult to know what is good or bad.

Although not as accurate as it may suggest, this visual may help you with your body fat.

So lets go back now to the fat we eat, or in some cases drink.

We have all heard the words Saturated Fat , ( wow that's even more harsh than just FAT.) Those 2 words alone should scare us from eating it.

Most people in the UK eat too much saturated fat: about 20% more than the recommended maximum, according to the British Dietetic Association.

The average man should eat no more than 30g of saturated fat a day.

The average woman should eat no more than 20g of saturated fat a day.

Eating a diet high in saturated fat can cause the level of cholesterol in your blood to build up over time.

Raised cholesterol increases your risk of heart disease.

Foods high in saturated fat include:

* Fatty cuts of meat

* Meat products, including sausages and pies

* Butter, ghee and lard

* Cheese, especially hard cheese

* Cream, soured cream and ice cream

* Savoury snacks and chocolate confectionery

biscuits, cakes and pastries.

Trans fats

Trans fats are found naturally at low levels in some foods, such as those from animals, including meat and dairy products. They can also be found in foods containing hydrogenated vegetable oil.

Hydrogenated vegetable oils may contain trans fats. If a food contains hydrogenated vegetable oil then this must be declared on the ingredients list.

Like saturated fats, trans fats can raise cholesterol levels in the blood. This is why it’s recommended that trans fats should make up no more than 2% of the energy (kJ/kcal) we get from our diet. For adults, this is no more than about 5g a day.

Fats we can eat more of (unsaturated fats)

Remember, we don't need to cut down on every type of fat. Some fats are not only good for us, most people should be eating more of them.

Unsaturated fats

Eating unsaturated fats instead of saturated can help lower blood cholesterol. Unsaturated fat, such as omega-3 essential fatty acids, is found in:

oily fish such as salmon, sardines and mackerel

nuts and seeds,sunflower and olive oils

Unsaturated fats are also found in fruit and vegetables, such as avocados.


Metabolic ConditioningPosted by wayne Thu, November 13, 2014 21:17:13


High intensity Interval Training, Simple as it sounds, this method of training is bouts of high intensity (usually aerobic ) training combined with lower intensity recovery bouts.

Consistently studies show us that this type of training encourages stimulation of the sympathetic nervous system (fight or flight ) to burn more Fat in comparison to Slow steady state. Better results can therefore be achieve with a far lesser time commitment.

So how is this Metabolic Conditioning your probable asking ?

Your body is clever, it learns to fuel itself far more efficiently the more it is asked to do so.
So from H.I.I.T the EPOC effect (excess post exercise oxygen consumption (afterburn) means your metabolism is raised for an extended period after exercise is stopped.

Think of your metabolism like a candle or a fire. Both continue to produce heat way after the flame is exhausted. Your body is the same. Turn the heat up and it will be burning more energy (calories/fat ) long after you stop training.


With a new client , a weight room virgin, I constantly talk about form and insist on a full rep range. In these circumstances, sound advice and something to stick to, but to those more advanced and used to handling weights, partial reps have their place.

If your looking to increase strength, then a quarter squat with good form will allow you to lift that extra plate.

If Hypertrophy (muscle building) is your aim then try combining 3 types of partial reps, We have all done 21,s for biceps . Try using the same principles for leg extensions or bench press.


We are all different and this is mainly due to our genes. There are the differences that we all see like eyes and hair colour, but then there are the differences inside – how we metabolise nutrients for example, the way we deal with toxins – we all interact with the environment in our own unique way.

Genetically we are almost identical, but in each gene there are points of variation, the most common type being a single base change at a particular position – this variation is called a Single Nucleotide Polymorphism, or SNP (pronounced SNIP). It is the collection of these small differences that affect who we are and define our individuality – but genes are not all, they don’t work alone and they don’t determine everything about us.

Genes interact with our environment – and modifying the environment modifies our “phenotype” – the way we are (e.g. a fair skinned person will only suffer from sunburn if she/he stays in the sun too long). Because we have some control over our environment we can have some control on our destiny, we are not slaves to our genes, and the biggest “environment” is our diet and our lifestyle.

Unparalleled knowledge to optimise your training

We test your DNA for 20 key genes to help you truly understand your body, and how best to train for your genetics.

I can help you reach your genetic potential DNAFit Accredited PT Wayne Martin. Take a look or email me

If your in the Stourbridge area check out my Classes at Revolution.

Tuesday 7.30pm Core strength and Stability.

Thursday 7.30pm Tabata

Saturday 9.00 am Bootcamp.

Sunday 9.00am Running club

Check out my Facebook page and like .


What the heck is Tabata training?

Tabata training is a style of interval training developed by a guy named Dr. Izumi Tabata at the National Institute of Fitness and Sports in Tokyo, Japan.

He conducted tests on two groups of athletes, comparing moderate intensity training (such as long distance running) to high intensity interval training (such as sprinting).

And the results were shocking.

Not only did the athletes doing high intensity interval training increase their overall aerobic and anaerobic capacity, their VO2 max, resting metabolic rate, it also helped them burn more fat—resulting in a leaner physique much quicker than their moderate intensity training counterparts.

So what exactly does this mean for you?

When you train Tabata-style, you will:

  • Burn more fat
  • Boost your metabolism all day long
  • Get in shape quicker than medium intensity training (such as long-distance running)
  • Get more done in less time

And it only takes 4 minutes!

The only caveat? During Tabata training you have to work really, really hard during the entire 4 minutes—or the whole exercise will be pointless and you’ll never get the results you’re looking for.

So how do you do it?

Tabata training is easy to do anywhere and everywhere—and the only real piece of equipment you’ll need is a timer.

Don’t think you can get away with not using one—trust me, you’ll want a timer. No matter how good you are at counting in your head, you’re bound to lose track when you’re working this hard.

Luckily, timers aren’t hard to come by. You can get this Gymboss one for an easy, transportable timer you can take anywhere, download a Tabata app, or use the website.

To complete a Tabata workout, set your timer for 8 rounds of 10 and 20 second intervals.

Your workout will look like this:

:10 – Get ready
:20 – Work
:10 – Rest
:20 – Work
:10 – Rest
:20 – Work
:10 – Rest
:20 – Work
:10 – Rest
:20 – Work
:10 – Rest
:20 – Work
:10 – Rest
:20 – Work
:10 – Rest
:20 – Work

For a total of a 4-minute workout.

Now remember, in order to get the maximum amount of results from this workout, you have to push yourself to the limit during each work period.

This is no jog—you have to sprint to the finish line.


Try this with your friends. Great for working those leg , bum and core muscles.

Watch my video to check your form.

Looking for specialist fitness equipment ? check out



We did , with @pursercraig