Why I Talk About Metabolic Training in My Classes So Much

We hear a lot about weight and health. The world is full of conversations around fat loss, BMI scores, and body image and it’s easy to assume that our weight tells the whole story. But when it comes to true health, particularly metabolic health, weight alone simply doesn’t cut it.

That’s exactly why I focus so much on metabolic training in my coaching and classes.

Yes, weight plays a role. But real metabolic health is about far more than the number on the scales. Let’s explore why.

Weight Isn’t Always the Best Indicator of Health

We’ve long been told that excess weight is dangerous and there’s truth in that. Obesity is linked to over 200 chronic diseases, from heart disease and diabetes to certain cancers and cognitive decline. However, the picture isn’t black and white.

People with obesity can still be metabolically healthy. And conversely, people with a “normal” weight can experience serious metabolic dysfunction.

It’s a reminder that we need to shift from a weight centric approach to a health centric one, one that looks at what’s happening inside the body.

BMI: A Flawed Metric

Most of our assumptions about health and weight stem from BMI (Body Mass Index), a tool that calculates weight relative to height. It’s easy to use, which is why it’s widely adopted. But it has major limitations.

BMI doesn’t tell us anything about:

• Muscle vs. fat mass

• Where your body stores fat

• Your actual body composition

• The difference between subcutaneous and visceral fat

A professional athlete can technically fall into the “obese” category based on BMI alone, even if their metabolic markers are excellent. And someone with very little muscle but high visceral fat might have a “healthy” BMI, yet be at significant metabolic risk.

Why Where You Store Fat Matters More

When it comes to metabolic health, fat distribution matters more than total fat.

Central (abdominal) obesity—fat stored around the waist—is a much stronger predictor of metabolic disease than fat stored elsewhere. That’s why waist-to-hip ratio (WHR) is often a better indicator of health risk than BMI.

Visceral fat (the kind that sits around your organs) is particularly harmful. It’s not just stored energy, it’s metabolically active, contributing to inflammation, insulin resistance, and hormonal disruption.

What’s Really Driving Poor Metabolic Health?

It often comes down to insulin resistance, a state where your body becomes less responsive to insulin, the hormone that helps regulate blood sugar.

Poor sleep, high stress, ultra processed foods, and lack of movement all drive insulin resistance. But obesity, particularly visceral fat, plays a major role too. That’s because visceral fat secretes inflammatory compounds and interferes with the body’s natural insulin function.

Over time, insulin resistance contributes to:

• Type 2 diabetes

• Heart disease

• Fatty liver disease

• Cognitive decline

• Certain cancers

But here’s the important bit: You don’t have to be overweight to have insulin resistance. And you don’t have to be metabolically unhealthy if you are overweight.

"Skinny Fat" and Metabolically Healthy Obesity

There are two fascinating exceptions that highlight why metabolic training is so important:

1. Normal weight obesity – These are individuals with a healthy BMI but a high body fat percentage. They may not appear overweight, but they often carry visceral fat and have poor metabolic health.

2. Metabolically healthy obesity (MHO) – On the flip side, some individuals with obesity have normal blood pressure, blood sugar, cholesterol, and good insulin sensitivity. They’re more active, have less visceral fat, and are often stronger and fitter than expected.

But this is often a temporary state. Over time, without intervention, many people with MHO shift into a metabolically unhealthy state.

That’s where lifestyle comes in and where my training focus begins.

So, Why Metabolic Training?

Metabolic training blends strength and cardio in a way that targets your energy systems, improves insulin sensitivity, reduces visceral fat, and builds lean muscle mass, all key players in metabolic health.

It’s about:

• Building strength to increase metabolic rate

• Improving cardiovascular health to support fat burning

• Enhancing insulin response through consistent movement

• Promoting fat loss without obsessing over the scales

This is the kind of training that helps whether you're aiming to lose weight, improve your metabolic markers, or just feel stronger and more resilient in your everyday life.

What I Teach My Clients

We focus on the bigger picture:

• WHR and body composition matter more than BMI

• Whole foods and strength training trump calorie counting

• Recovery, sleep, and stress management are non-negotiables

• Tracking progress beyond the scale keeps motivation high

Most importantly, we move away from shame and scales, and toward function, vitality, and metabolic strength.

Final Thoughts

Metabolic health is complex and it deserves more than a simple “eat less, move more” message.

So when you hear me go on (and on!) about metabolic training, now you know why. It’s not just about looking different. It’s about feeling stronger, living longer, and empowering your body to work for you, not against you.

Want to start training with purpose and finally see the difference that metabolic health can make?

👉 Apply now to work with me - https://www.jezluff.com/application-form-online

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