One of the most common questions I get asked all the time is "What is a superset?"
Good question,
"What is a superset"?
A superset is a pair of strength training exercises done back to back with little or no rest between exercises. After you complete the pair of fat burning exercises, you generally take a longer rest and then repeat the superset - usually for a total of 3 times per superset.
Supersets are great for quick fat burning workouts because they help you get more fat burning exercise done in less workout time. So instead of spending all your time sitting around waiting, like you see most people doing in health clubs, you actually do more work. This extra work that you'll do will help boost your metabolism so that you burn more calories at a quicker rate.
Supersets play a big part in my own training along with interval training and circuits. I made a video (below) of my favourite 2 supersets to show you what I mean.
If your workouts follow this structure instead of "The 60 Minute Cardio Session" for fatloss then you'll be well on your way to a better body.
If you have any questions on workouts then post them below
Train hard and be strong.
Sam Winkworth
CPT, SPN
Thursday, 25 June 2009
Friday, 19 June 2009
3 Secrets To Achieving Optimum Health & Fatloss
I'm always raving on about going back to basics with our diet and to eat the way mother nature intended us to eat so at the start of the week I decided to put my money where my mouth us and pay a visit to one of the local organic farm shops in my area.
I usually shop in a different farm shop and I had no idea this place existed until one of my clients told me about it so I decided to check it out.
I had around 3 hours left on my eatstopeat fast which was going real well. Thought that shopping for food whilst fasting may not have been the best idea in the world but it didn't prove to be a problem (I actually didn't think about being hungry at all).
When I got there it was great. As I walked in, there seemed to be a good buzz about the place. Busy aswell which is always a good sign. I think more of us should support our local farm shop instead of the big food store chains but hey...that's just me.
I stocked up with loads of berries, nuts, fresh fruit, vegetables and I couldn't resist a visit to the meat counter where I picked up some great looking sirloin steaks. I usually have 2 or 3 steaks in the week. (Can really taste the difference between organic and non-organic meat).
I filmed this when I got back from my shopping trip and thought it might reinforce my message about my nutritional philosophy.
There you go, probably the simplest nutrition advice you're ever going to hear but if you can do those 3 things then you'll be well on the way to achieving optimum health and getting your body back.
Let me know what you think about organic food shopping in the comments section below:
Train hard and be strong,
Sam Winkworth CPT,SPN
PS - The 3 points I give in the video above are taken from my free report "9 Powerful Secrets To Losing Bodyfat." It's completely FREE and you can start using them straight away.
Click here to get the other secrets
I usually shop in a different farm shop and I had no idea this place existed until one of my clients told me about it so I decided to check it out.
I had around 3 hours left on my eatstopeat fast which was going real well. Thought that shopping for food whilst fasting may not have been the best idea in the world but it didn't prove to be a problem (I actually didn't think about being hungry at all).
When I got there it was great. As I walked in, there seemed to be a good buzz about the place. Busy aswell which is always a good sign. I think more of us should support our local farm shop instead of the big food store chains but hey...that's just me.
I stocked up with loads of berries, nuts, fresh fruit, vegetables and I couldn't resist a visit to the meat counter where I picked up some great looking sirloin steaks. I usually have 2 or 3 steaks in the week. (Can really taste the difference between organic and non-organic meat).
I filmed this when I got back from my shopping trip and thought it might reinforce my message about my nutritional philosophy.
There you go, probably the simplest nutrition advice you're ever going to hear but if you can do those 3 things then you'll be well on the way to achieving optimum health and getting your body back.
Let me know what you think about organic food shopping in the comments section below:
Train hard and be strong,
Sam Winkworth CPT,SPN
PS - The 3 points I give in the video above are taken from my free report "9 Powerful Secrets To Losing Bodyfat." It's completely FREE and you can start using them straight away.Click here to get the other secrets
Thursday, 11 June 2009
15-Minute Circuit for Weight Loss
Circuit training has been research proven to be far more effective for weight loss than long slow boring cardio.
Just like resistance training and intervals, circuits creates what I (and many other top trainers)call "The Afterburn Effect".
This is a process whereby your metabolism will stay revved up long after you’ve finished your workout, meaning you’ll be burning body fat all day long – even without cardio!
That means you can literally burn fat around the clock, even while you sleep.
Circuits are by far a better way of burning bodyfat yet it amazes me that when I workout in health clubs that people are STILL using the 60 minute cardio program as part of their weight loss plan.
The "Afterburn Effect" is simply non-existent when it comes to the 60 minute cardio workout.
Forget about spending that much time in the gym, it's a waste of your time.
With circuits you can get more work done in a shorter time too. The key is knowing what exercises are best and because I've spent thousands of hours in the gym and with others I have a pretty good idea of what works and what doesn't.
And the great thing about circuits is that you don't need fancy, shiny gym equipment to get a great fatloss workout.
The video below shows you a great fatloss circuit than can be done in 15 minutes just from using a set of dumbbells and a stability ball.
You can do this circuit workout every day if you only do it once or twice. If you do it 4-5 times then take a day off in between workouts.
Sam Winkworth
CPT, SPN
Just like resistance training and intervals, circuits creates what I (and many other top trainers)call "The Afterburn Effect".
This is a process whereby your metabolism will stay revved up long after you’ve finished your workout, meaning you’ll be burning body fat all day long – even without cardio!
That means you can literally burn fat around the clock, even while you sleep.
Circuits are by far a better way of burning bodyfat yet it amazes me that when I workout in health clubs that people are STILL using the 60 minute cardio program as part of their weight loss plan.
The "Afterburn Effect" is simply non-existent when it comes to the 60 minute cardio workout.
Forget about spending that much time in the gym, it's a waste of your time.
With circuits you can get more work done in a shorter time too. The key is knowing what exercises are best and because I've spent thousands of hours in the gym and with others I have a pretty good idea of what works and what doesn't.
And the great thing about circuits is that you don't need fancy, shiny gym equipment to get a great fatloss workout.
The video below shows you a great fatloss circuit than can be done in 15 minutes just from using a set of dumbbells and a stability ball.
You can do this circuit workout every day if you only do it once or twice. If you do it 4-5 times then take a day off in between workouts.
Sam Winkworth
CPT, SPN
Tuesday, 9 June 2009
Fatloss Fast Complete! Yayy!
Today I finished my first eatstopeat fast which went really well.
Once I got my head around that I wasn't gonna eat for 24 hours then I was fine (although I did start to feel a little tired this morning. Not to the point where I couldn't function, however I was slightly more tired than normal.)
Did my workout around 12:30 (which went really well, thought it may have been slightly laboured having not eaten but I actually had a real good one today). I finished the fast around 2pm (GMT).
I'm glad I did my eatstopeat fast. Looking back, it was absolutely fine. If you can keep busy then this will help to keep your mind off food.
Otherwise THIS may happen, and it did to me on some occassions):
I think starting the fast around 2pm worked well for me however next week, I'm gonna try 9am through to 9am the following day just to see if this suits me any better.
Will monitor my results here =>
Have an awesome day,
Sam Winkworth
CPT, SPN
Monday, 8 June 2009
My Blow By Blow Account Of Eat Stop Eat
Today I started my first eatstopeat 24 hour fast.
The goal?
To lose bodyfat whilst increasing muscle tone and shape.
Had my usual organic muesli breakfast around 630am. I then had a brunch of 2 boiled eggs with tuna and salad around 10 am.
My last meal was at 2pm today which was a tuna cucumber sandwich on spelt bread.
The fast has so far gone ok although I have been thinking about food quite alot (which I thought I would).
I chose Monday as my fast day as I'm real busy on Monday so I thought this would help me keep my mind off food.
The first few hours seemed fine however I started to feel hungry and get some mild headaches later on.
Having read Brad's book eatstopeat, I am now understanding that what I've experienced so far isn't TRUE hunger, more of a withdrawl from sugar perhaps. Do't get me wrong, I steer clear of sugar 90% of the time but I still have a chocolate milk after training and I sometimes eat a dessert if I'm eating out so sugar is not out of my diet entirely.
Most of us are addicted to sugar. We just don't know it and according to Brad, the headaches (that can sometimes occur during fasting) aren't because of our blood sugar levels but more of a withdrawl symptom from sugar.
After all, sugar is just like a drug right?
And like most drugs out there, if you stop taking it then you'll get some kind of withdrawl symptom.
I'm now half way through my fast and I'm about to "hit the hay". Just had a green tea (you're allowed black/green tea during fasting).
My next meal will be at 2pm tomorrow after a big workout.
Will keep you posted on things.
Peace out =>
Sam
Thursday, 4 June 2009
3 Great Reasons Why Intermittent Fasting Is A Good Idea!
By: Brad Pilon, MS
URL: www.eatstopeat.com
You may not have heard of intermittent fasting, and so you may not know why it can and should be a part of your workout and fat loss plan. Intermittent fasting is the practice of abstaining from all but water for a period of usually 24 hours to help with the goals associated with fat loss and weight loss in general. The way in which it helps in this arena is by cutting out a full days caloric intake, while still being able to maintain a full workout schedule. Let's look at three main reasons I believe that intermittent fasting is a good idea for anyone serious about fat loss and muscle building!
The primary reason I'm fond of a workout plan that involves intermittent fasting is that it promotes maximum fat loss. Most people employ these types of fasts two days a week while working out, and this means they are effectively cutting out a full two days caloric intake from their weekly consumption. This combined with your workout can and does have a dramatic effect on the pace at which you lose excess fat. By working out while doing these fasts, you are attacking your goals with a two-edged sword, slashing it from both ends of the spectrum.
The second reason would be that this type of fasting allows you to maintain a moderate to intense workout load while still maintaining your energy and metabolism. Many people think that fasting drains both of these aspects, and while that is true for other, particularly longer fasts, for intermittent fasting the opposite has proven to be the case. You often have more energy and a higher metabolism while engaged in this type of fasting, making it the best of both worlds. Many other fasts are so debilitating that you are left at the end of the day so drained you are unable to do anything. Intermittent fasting is not like that at all.
The third reason why I believe intermittent fasting is a good practice to include in your workout plan is that it has beneficial aspects to it that are a little less easy to see, but of great benefit all the same. There is a cleansing of your system that takes place with any fast, as your body adjusts to less content being put into it. There are also undeniable psychological benefits, such as a very affirming sense of accomplishment that can help you in many areas of your life. Knowing that you are not a slave to food is a major part of that.
I'm a firm advocate of intermittent fasting as a way of enhancing your fat loss and workout routines. There is in my mind no faster way of getting maximum fat loss while still being able to handle a full workout load. Investigate it today. I think you might be surprised at the results you'll come up with!
****
Brad Pilon is a nutrition professional with over eight years experience working in the nutritional supplement industry specializing in clinical research management and new product development. Brad has completed graduate studies in nutritional sciences specializing in the use of short term fasting for weight loss.
His trademarked book Eat Stop Eat has been featured on national television and helped thousands of men and women around the world lose fat without sacrificing the foods they love. For more information on Eat Stop Eat, visit www.eatstopeat.com
URL: www.eatstopeat.com
You may not have heard of intermittent fasting, and so you may not know why it can and should be a part of your workout and fat loss plan. Intermittent fasting is the practice of abstaining from all but water for a period of usually 24 hours to help with the goals associated with fat loss and weight loss in general. The way in which it helps in this arena is by cutting out a full days caloric intake, while still being able to maintain a full workout schedule. Let's look at three main reasons I believe that intermittent fasting is a good idea for anyone serious about fat loss and muscle building!
The primary reason I'm fond of a workout plan that involves intermittent fasting is that it promotes maximum fat loss. Most people employ these types of fasts two days a week while working out, and this means they are effectively cutting out a full two days caloric intake from their weekly consumption. This combined with your workout can and does have a dramatic effect on the pace at which you lose excess fat. By working out while doing these fasts, you are attacking your goals with a two-edged sword, slashing it from both ends of the spectrum.
The second reason would be that this type of fasting allows you to maintain a moderate to intense workout load while still maintaining your energy and metabolism. Many people think that fasting drains both of these aspects, and while that is true for other, particularly longer fasts, for intermittent fasting the opposite has proven to be the case. You often have more energy and a higher metabolism while engaged in this type of fasting, making it the best of both worlds. Many other fasts are so debilitating that you are left at the end of the day so drained you are unable to do anything. Intermittent fasting is not like that at all.
The third reason why I believe intermittent fasting is a good practice to include in your workout plan is that it has beneficial aspects to it that are a little less easy to see, but of great benefit all the same. There is a cleansing of your system that takes place with any fast, as your body adjusts to less content being put into it. There are also undeniable psychological benefits, such as a very affirming sense of accomplishment that can help you in many areas of your life. Knowing that you are not a slave to food is a major part of that.
I'm a firm advocate of intermittent fasting as a way of enhancing your fat loss and workout routines. There is in my mind no faster way of getting maximum fat loss while still being able to handle a full workout load. Investigate it today. I think you might be surprised at the results you'll come up with!
****
Brad Pilon is a nutrition professional with over eight years experience working in the nutritional supplement industry specializing in clinical research management and new product development. Brad has completed graduate studies in nutritional sciences specializing in the use of short term fasting for weight loss.His trademarked book Eat Stop Eat has been featured on national television and helped thousands of men and women around the world lose fat without sacrificing the foods they love. For more information on Eat Stop Eat, visit www.eatstopeat.com
Wednesday, 3 June 2009
Short Term Fasting For Weightloss
Just been reading an interesting piece from my good buddy and nutritional professional Brad Pilon which really got me thinking.
Here's Brad: =>
************
My Secret For Weight Loss: Short Term Fasting
By line: By Brad Pilon, MS
URL: www.eatstopeat.com
If you've been searching for a diet plan that you will not only lose weight with, but have a chance at making a change that will last a lifetime, then you need to look into short term fasting as part of a sensible plan that can help you reach these goals. If you've always dismissed fasting as the domain of the religious fanatics or the political prisoners, then you are in for a surprise. There are many misconceptions surrounding fasting, and here we'll look into how it can help you not only in your weight loss program, but aid in achieving a better overall you!
In order for any diet plan to work, there is really only one “magic” secret for it to work: eat fewer calories than you burn off. That's it! Think about it - all of the current fad diets rely on teaching you to eat certain proportions of whatever they think is best. Ornish promotes low fat, Atkins low carbs, The Zone a more balanced ratio, but in reality, they all preach smaller amounts, which will lead to weight loss. The only question with them is can you sustain yourself on these diets? Not many can. I tried the Atkins plan, and even though I'm a meat lover, after a few weeks it was difficult to face all that protein. Conversely, people report similar difficulty staying with Ornish and the others, simply because of the restrictive nature of these diet plans. One thing that is interesting, however, is that any of these kinds of diets will cause you to lose weight, (by restricting caloric intake) proving that it really doesn't matter what you eat, only that you eat less of it.
I proved this to myself when I was younger by going on a cherry pie and hard-boiled egg diet for 30 days. I lost a bunch of weight, but it obviously wasn't the healthiest plan I could have undertaken. And needless to say, it was not sustainable as a lifestyle. (But it hit the spot for a time!)
I believe that short term fasting, a 24-hour fast once or twice per week, can be a great way to get you into total caloric deficit for the week. Eliminating two full days of eating helps us consume fewer calories than we use, and that in turn can help us reach our goal of weight loss. Of course, you can't eat like Michael Phelps the remaining hours of the week, (Unless you ARE Michael Phelps!) and hope to have a deficit, but in reality, I've found that you don't often have the desire to wolf down excessive amounts of food when following this plan.
Short term fasting is not only the fastest way to achieve caloric deficit, but also, contrary to popular opinion, can actually increase your metabolism during the first 24-36 hours. Short term fasting can be a great aid to helping you lose weight. Give it a try, there's nothing to buy!
****
Brad Pilon is a nutrition professional with over eight years experience working in the nutritional supplement industry specializing in clinical research management and new product development. Brad has completed graduate studies in nutritional sciences specializing in the use of short term fasting for weight loss.
His trademarked book Eat Stop Eat has been featured on national television and helped thousands of men and women around the world lose fat without sacrificing the foods they love. For more information on Eat Stop Eat, visit www.eatstopeat.com
Here's Brad: =>
************
My Secret For Weight Loss: Short Term Fasting
By line: By Brad Pilon, MS
URL: www.eatstopeat.com
If you've been searching for a diet plan that you will not only lose weight with, but have a chance at making a change that will last a lifetime, then you need to look into short term fasting as part of a sensible plan that can help you reach these goals. If you've always dismissed fasting as the domain of the religious fanatics or the political prisoners, then you are in for a surprise. There are many misconceptions surrounding fasting, and here we'll look into how it can help you not only in your weight loss program, but aid in achieving a better overall you!
In order for any diet plan to work, there is really only one “magic” secret for it to work: eat fewer calories than you burn off. That's it! Think about it - all of the current fad diets rely on teaching you to eat certain proportions of whatever they think is best. Ornish promotes low fat, Atkins low carbs, The Zone a more balanced ratio, but in reality, they all preach smaller amounts, which will lead to weight loss. The only question with them is can you sustain yourself on these diets? Not many can. I tried the Atkins plan, and even though I'm a meat lover, after a few weeks it was difficult to face all that protein. Conversely, people report similar difficulty staying with Ornish and the others, simply because of the restrictive nature of these diet plans. One thing that is interesting, however, is that any of these kinds of diets will cause you to lose weight, (by restricting caloric intake) proving that it really doesn't matter what you eat, only that you eat less of it.
I proved this to myself when I was younger by going on a cherry pie and hard-boiled egg diet for 30 days. I lost a bunch of weight, but it obviously wasn't the healthiest plan I could have undertaken. And needless to say, it was not sustainable as a lifestyle. (But it hit the spot for a time!)
I believe that short term fasting, a 24-hour fast once or twice per week, can be a great way to get you into total caloric deficit for the week. Eliminating two full days of eating helps us consume fewer calories than we use, and that in turn can help us reach our goal of weight loss. Of course, you can't eat like Michael Phelps the remaining hours of the week, (Unless you ARE Michael Phelps!) and hope to have a deficit, but in reality, I've found that you don't often have the desire to wolf down excessive amounts of food when following this plan.
Short term fasting is not only the fastest way to achieve caloric deficit, but also, contrary to popular opinion, can actually increase your metabolism during the first 24-36 hours. Short term fasting can be a great aid to helping you lose weight. Give it a try, there's nothing to buy!
****
Brad Pilon is a nutrition professional with over eight years experience working in the nutritional supplement industry specializing in clinical research management and new product development. Brad has completed graduate studies in nutritional sciences specializing in the use of short term fasting for weight loss.His trademarked book Eat Stop Eat has been featured on national television and helped thousands of men and women around the world lose fat without sacrificing the foods they love. For more information on Eat Stop Eat, visit www.eatstopeat.com
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