from 28% of body fat to 12% and "growth of lean quality tissue...."

Body fat test 


weight 64.2kg, 10.07stone, 141lb

height 167 cm, 5.4ft 5 inch

waist 74 cm 

hip 90cm

FAT 26% = 16.7kg              Normal 20-26% = 12-16kg            

LEAN 47.5 kg                      Normal 46-50kg

Total WATER   64.2 kg      Normal  = 64kg

Dry lean 14.4kg

Water 51.6% = 33.1lt           Normal 50-60% = 32-39lt

BMR ( Basal Metabolic Rate) = 1576 Kcal

5th April 2015   28% of Body fat

5th April 2015   28% of Body fat


  • To train my body to be better at burning body fat, its best to exercise at the point where it is the most efficient at burning body fat!

Call this point " FAT BUMP"

  • My Fat Bump is between 128-138bpm and I burn 432 Kcal/hour. This means I am 96% efficient at fat burning.


  • Research and SZ experience have shown that to get the maximum benefit from this type of fat burning (endurance) training, I need to do AT LEAST 5 hour's training/week. Because the intensity is relatively modest, I do not need a recovery day. As such, I should consider my endurance training as a daily task.


  • My Lactate Threshold heart rate is 173 bpm.
  • Threshold defines where my recovery heart rate should fall to when doing interval training. 
  • My individual recovery heart rate zone for interval training is 163 to 168 bpm. 
  • Threshold is also my race pace for events lasting 3 hours or more. 
  • It represents a compromise between speed (using carbohydrates) and endurance (predominantly fat) and ensures that you can complete the race without "hitting the wall". For runners, my threshold heart rate is my marathon race pace.


  1. Call this zone 'RQ1' and at this heart rate and above, I am  burning 100% carbohydrates and zero fat.
  2. My body cannot get the energy quickly enough from utilizing body fat as a fuel and must rely exclusively on carbohydrates.
  3. This heart rate zone is necessary to generate performance improvements, speed and power. 
  4. My body will absorb and retain these performance improvements when high intensity training is built upon a solid foundation of endurance training. 
  5. Working at these high intensities should be taken in moderation and scheduled into my training programme in the correct frequency and amount.!
  6. My RQ1 heart rate is 178 bpm and you burn a total of 654 calories/hour.

HIT should only be done if you have a solid base level of fitness and are not for beginners!

 This is just my Fat Burning HART RATE TEST!!



  • Unless I monitor what I eat. 
  • low carbs diets are fashionable at the moment, as they promote rapid weight loss, but most of this weight loss comes from water and losing lean tissue ( muscle )
  • for every 4 lbs you lose: 3 lbs will come from water 

                                           and only 1lb comes from real weight loss

  • the more exercise I do, the more carbs I may need to eat fuel my activity
  • I  cut out the excess fat
  • Fat is rich in calories and contains more than twice as many calories than either carbs or protein BUT we all need some fat in diet and these are called ESSENTIAL FATS
  • Eating raises my metabolic rate through thermogenesis.


  • Its better to eat 5-6 small meals a day rather than 1 or 2 large ones. 


  • STARVING shuts down your metabolism and you don't want to do!!

REMEMBER, eating more frequently does not mean eating more! Don't exceed your total daily calorific target!