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Understanding Macros: Part 2 Fats

It is important to understand the foods we eat and why some foods are better than others.

If you missed part 1 we covered protein here

This is no truer than for fats because of the stick they got in the 80’s labelling all fats the same, when this couldn’t be further from the truth.

I am going to break this myth down and put you at ease, so you can enjoy the right fats in your diet for optimal health, body composition and brain function.

Fat food pyramid

Fat food pyramid

FATS

Fats or Lipids are an essential part of every diet and should remain as a baseline no matter what your goal is. Fat molecules are broken down when digested into fatty acids which the body needs to perform a number of functions:

  • Providing energy
  • Providing structural material of cells and tissues
  • Transporting and absorbing fat soluble vitamins (A,D,E,K)
  • Providing the body with essential fatty acids (EFA’s) - which the body can’t make itself

There are also a ton of other physical and mental benefits of consuming fats, such as:

  • Better body composition
  • Easier fat loss
  • Better reproductive health
  • Better brain function & mood (less risk of depression)
  • Stronger bone, skin and eye health
  • Reduced cancer risk

To name a few.

*Boring lab coat time - Cholesterol

Cholesterol can’t dissolve in the blood. It has to be transported to and from the cells by carrier called lipoproteins. Low density lipoprotein, or LDL, is known as ‘bad’ cholesterol. High density lipoprotein, or HDL, is known as ‘good’ cholesterol.

When LDL Cholesterol circulates in the blood it can slowly build up in the inner walls of the arteries that feed the heart and brain. Together with other substances it can form plaque, a thick , hard deposit that can narrow the arteries making them less flexible. This condition is known as atherosclerosis…. not too pretty. If a clot forms and blocks the narrowed artery, a heart attack or stroke can result.

Selection of heart healthy unsaturated fats

Selection of heart healthy unsaturated fats

Supplement with fish oils daily

Supplement with fish oils daily

ROWER

This workout aims to increase your overall conditioning through high intensity interval training. These routines will take no more than 30minutes so get in and out. Or use the extra time to do some mobility work.

ROWER COMPLEX

Row for 2000m or/ 3000m

Every 250m perform 8 Burpees

CORE WORK

Set clock for 90sec, complete following:

  1. *V-sit x 10-15
  2. *Hollow Hold Flutter Kicks x 20-30
  3. Leg Raises x 10-15
  4. Plank (remaining time)

REST 30 sec

3-5 Rounds

*Use weight plate to intensify

Trans-Fat free food loopholes

Trans-Fat free food loopholes

Treadmill

This workout aims to increase your overall conditioning through high intensity interval training. These routines will take no more than 30minutes so get in and out. Or use the extra time to do some mobility work.

TREADMILL TABATA

3 MIN RAMP UP – Increase the pace every 60 seconds towards your working speed.

  • 20 second Sprint
  • 10 second Rest (on side of Treadmill)

RPE: 8/9
ROUNDS: 8

Rest 60 seconds. Perform the following:

  1. Burpees x 20
  2. Plyo Lunges x 20
  3. Push Up Pike x 20
  4. Suicide Planks x 20

2 Rounds

Repeat Treadmill Tabata

20 second Sprint
10 second Rest (on side of Treadmill)

RPE: 8/9
ROUNDS: 8

Saturated fats = yum!

Saturated fats = yum!

DB DYNO 1

This workout aims to build and maintain lean muscle mass whilst elevating the heat rate. Limited equipment needed great for home workouts or in a hotel gym. When you're limited on space, time, and equipment this workout will be your saviour.

FULL BODY COMPLEX (45min)

Equipment Needed:

  • 2 x Medium Dumbbells (Male - 10kg-15kg / Female - 7.5kg-12.5kg)
  • 1 x Heavy Dumbbell (Male - 20kg-25kg / Female - 15kg-20kg)
  • Resistance Band (Optional)
  • 2 x Chairs or Benches (Optional)

 

Round A (Complete 4 sets)

  1. Half Kneeling SA DB Press x12
  2. Bulgarian Split Squat x12
  3. Weighted Hollow Hold Flutter Kicks x30sec

REST 60 SEC

 

Round B (Complete 3 sets)

  1. Split Stance Romanian Deadlift x12
  2. DB Upright Rows x12
  3. Bicycle Crunches x30sec

REST 60 SEC

 

Round C (Perform AMRAP - As Many Reps As Possible in 8mins)

  1. Goblet Squat (Use resistance band Optional) x10
  2. Chair Dips or/ Push Ups x10
  3. Renegade Rows x16

NO REST, REPEAT FOR TIME - YOU GOT THIS!

Coconut oil contains 60% MCT fats

Coconut oil contains 60% MCT fats

DB DYNO 2

This workout aims to build and maintain lean muscle mass whilst elevating the heat rate. Limited equipment needed great for home workouts or in a hotel gym. When you're limited on space, time, and equipment this workout will be your saviour.

FULL BODY PYRAMID COMPLEX (45min)

Equipment Needed:

2 x Medium Dumbbells (Male - 10kg-15kg / Female - 7.5kg-12.5kg)

1 x Heavy Dumbbell (Male - 20kg-25kg / Female - 15kg-20kg)

 

Take as much rest as you need. Complete each round as fast as possible.

Round A

  1. Alternate Forward Lunges (reps each side)
  2. Dual DB Bicep Curls
  3. DB Thruster

 

Set 1 = 15reps, Set 2 = 12reps, Set 3 = 9reps, Set 4 = 6reps

 

Kicker For Time (Perform once) = 30 Burpees

*Too easy make it 50!

 

Round B

  1. Cossack Squats 
  2. Single Arm Row
  3. Close Grip Push Up (off DB)

 

Set 1 = 15reps, Set 2 = 12reps, Set 3 = 9reps, Set 4 = 6reps

 

Kicker For Time (Perform once) = 30 Alt DB Snatches

*Too easy make it 50!