Are YOU A Drug Addict?

Hey! How you doing?

I hope you're doing awesome? Today I wanted to talk to you about sugar and how this white stuff can not only affect your fat loss but your overall health aswell.

I wrote about this subject only a few months ago however I feel that the "sugar message" is STILL not getting through to alot of people so I'm re-visiting this.

When I talk about giving up sugar, most people 'think' they have, when this couldn't be further from the truth.

Giving up sugar goes much deeper than just cutting out cakes, biscuits and chocolates.

Hidden sugars are also found in so-called "healthy foods" aswell:

Cereals,
Salad dressings,
Soups,
Spreads,
Pre-packed sandwiches,
Pre-packed salads,
Alcoholic beverages,
Bread, etc.

If you're committed to getting your health back and are truly interested in WHY you should give sugar up (or seriously cut back on it) then just check out the staggering list below.

(Alot of people I come across seem to think that diabetes is the only health disorder linked with high sugar consumption, but, as the list below will show you, consuming too much can have huge health implications):

(This list is from Nancy Appleton's website. www.nancyappleton.com)
This list is unbelievable! I was shocked when I first read this list.

1. Sugar can suppress the immune system.
2. Sugar upsets the mineral relationships in the body.
3. Sugar can cause hyperactivity, anxiety, difficulty concentrating, and crankiness in children.
4. Sugar can produce a significant rise in triglycerides.
5. Sugar contributes to the reduction in defense against bacterial infection (infectious diseases).
6. Sugar causes a loss of tissue elasticity and function, the more sugar you eat the more elasticity and function you loose.
7. Sugar reduces high density lipoproteins.
8. Sugar leads to chromium deficiency.
9 Sugar leads to cancer of the ovaries.
10. Sugar can increase fasting levels of glucose.
11. Sugar causes copper deficiency.
12. Sugar interferes with absorption of calcium and magnesium.
13. Sugar can weaken eyesight.
14. Sugar raises the level of a neurotransmitters: dopamine, serotonin, and norepinephrine.
15. Sugar can cause hypoglycemia.
16. Sugar can produce an acidic digestive tract.
17. Sugar can cause a rapid rise of adrenaline levels in children.
18. Sugar malabsorption is frequent in patients with functional bowel disease.
19. Sugar can cause premature aging.
20. Sugar can lead to alcoholism.
21. Sugar can cause tooth decay.
22. Sugar contributes to obesity
23. High intake of sugar increases the risk of Crohn's disease, and ulcerative colitis.
24. Sugar can cause changes frequently found in person with gastric or duodenal ulcers.
25. Sugar can cause arthritis.
26. Sugar can cause asthma.
27. Sugar greatly assists the uncontrolled growth of Candida Albicans (yeast infections).
28. Sugar can cause gallstones.
29. Sugar can cause heart disease.
30. Sugar can cause appendicitis.
31. Sugar can cause multiple sclerosis.
32. Sugar can cause hemorrhoids.
33. Sugar can cause varicose veins.
34. Sugar can elevate glucose and insulin responses in oral contraceptive users.
35. Sugar can lead to periodontal disease.
36. Sugar can contribute to osteoporosis.
37. Sugar contributes to saliva acidity.
38. Sugar can cause a decrease in insulin sensitivity.
39. Sugar can lower the amount of Vitamin E (alpha-Tocopherol in the blood.
40. Sugar can decrease growth hormone.
41. Sugar can increase cholesterol.
42. Sugar can increase the systolic blood pressure.
43. Sugar can cause drowsiness and decreased activity in children.
44. High sugar intake increases advanced glycation end products (AGEs)(Sugar bound non-enzymatically to protein)
45. Sugar can interfere with the absorption of protein.
46. Sugar causes food allergies.
47. Sugar can contribute to diabetes.
48. Sugar can cause toxemia during pregnancy.
49. Sugar can contribute to eczema in children.
50. Sugar can cause cardiovascular disease.
51. Sugar can impair the structure of DNA
52. Sugar can change the structure of protein.
53. Sugar can make our skin age by changing the structure of collagen.
54. Sugar can cause cataracts.
55. Sugar can cause emphysema.
56. Sugar can cause atherosclerosis.
57. Sugar can promote an elevation of low density lipoproteins (LDL).
58. High sugar intake can impair the physiological homeostasis of many systems in the body.
59. Sugar lowers the enzymes ability to function.
60. Sugar intake is higher in people with Parkinson’s disease.
61. Sugar can cause a permanent altering the way the proteins act in the body.
62. Sugar can increase the size of the liver by making the liver cells divide.
63. Sugar can increase the amount of liver fat.
64. Sugar can increase kidney size and produce pathological changes in the kidney.
65. Sugar can damage the pancreas.
66. Sugar can increase the body's fluid retention.
67. Sugar is enemy #1 of the bowel movement.
68. Sugar can cause myopia (nearsightedness).
69. Sugar can compromise the lining of the capillaries.
70. Sugar can make the tendons more brittle.
71. Sugar can cause headaches, including migraine.
72. Sugar plays a role in pancreatic cancer in women.
73. Sugar can adversely affect school children's grades and cause learning disorders..
74. Sugar can cause an increase in delta, alpha, and theta brain waves.
75. Sugar can cause depression.
76. Sugar increases the risk of gastric cancer.
77. Sugar and cause dyspepsia (indigestion).
78. Sugar can increase your risk of getting gout.
79. Sugar can increase the levels of glucose in an oral glucose tolerance test over the ingestion of complex carbohydrates.
80. Sugar can increase the insulin responses in humans consuming high-sugar diets compared to low sugar diets.
81 High refined sugar diet reduces learning capacity.
82. Sugar can cause less effective functioning of two blood proteins, albumin, and lipoproteins, which may reduce the body’s ability to handle fat and cholesterol.
83. Sugar can contribute to Alzheimer’s disease.
84. Sugar can cause platelet adhesiveness.
85. Sugar can cause hormonal imbalance; some hormones become underactive and others become overactive.
86. Sugar can lead to the formation of kidney stones.
87. Sugar can lead to the hypothalamus to become highly sensitive to a large variety of stimuli.
88. Sugar can lead to dizziness.
89. Diets high in sugar can cause free radicals and oxidative stress.
90. High sucrose diets of subjects with peripheral vascular disease significantly increases platelet adhesion.
91. High sugar diet can lead to biliary tract cancer.
92. Sugar feeds cancer.
93. High sugar consumption of pregnant adolescents is associated with a twofold increased risk for delivering a small-for-gestational-age (SGA) infant.
94. High sugar consumption can lead to substantial decrease in gestation duration among adolescents.
95. Sugar slows food's travel time through the gastrointestinal tract.
96. Sugar increases the concentration of bile acids in stools and bacterial enzymes in the colon. This can modify bile to produce cancer-causing compounds and colon cancer.
97. Sugar increases estradiol (the most potent form of naturally occurring estrogen) in men.
98. Sugar combines and destroys phosphatase, an enzyme, which makes the process of digestion more difficult.
99. Sugar can be a risk factor of gallbladder cancer.
100. Sugar is an addictive substance.
101. Sugar can be intoxicating, similar to alcohol.
102. Sugar can exacerbate PMS.
103. Sugar given to premature babies can affect the amount of carbon dioxide they produce.
104. Decrease in sugar intake can increase emotional stability.
105. The body changes sugar into 2 to 5 times more fat in the bloodstream than it does starch.
106. The rapid absorption of sugar promotes excessive food intake in obese subjects.
107. Sugar can worsen the symptoms of children with attention deficit hyperactivity disorder (ADHD).
108. Sugar adversely affects urinary electrolyte composition.
109. Sugar can slow down the ability of the adrenal glands to function.
110. Sugar has the potential of inducing abnormal metabolic processes in a normal healthy individual and to promote chronic degenerative diseases.
111.. I.Vs (intravenous feedings) of sugar water can cut off oxygen to the brain.
112. High sucrose intake could be an important risk factor in lung cancer.
113. Sugar increases the risk of polio.
114. High sugar intake can cause epileptic seizures.
115. Sugar causes high blood pressure in obese people.
116. In Intensive Care Units, limiting sugar saves lives.
117. Sugar may induce cell death.
118. Sugar can increase the amount of food that you eat.
119. In juvenile rehabilitation camps, when children were put on a low sugar diet, there was a 44% drop in antisocial behavior.
120. Sugar can lead to prostrate cancer.
121. Sugar dehydrates newborns.
122. Sugar increases the estradiol in young men.
123. Sugar can cause low birth weight babies.
124. Greater consumption of refined sugar is associated with a worse outcome of schizophrenia
125. Sugar can raise homocysteine levels in the blood stream.
126. Sweet food items increase the risk of breast cancer.
127. Sugar is a risk factor in cancer of the small intestine.
128. Sugar may cause laryngeal cancer.
129. Sugar induces salt and water retention.
130. Sugar may contribute to mild memory loss.
131. As sugar increases in the diet of 10 years olds, there is a linear decrease in the intake of many essential nutrients.
132. Sugar can increase the total amount of food consumed.
133. Exposing a newborn to sugar results in a heightened preference for sucrose relative to water at 6 months and 2 years of age.
134. Sugar causes constipation.
135. Sugar causes varicous veins.
136. Sugar can cause brain decay in prediabetic and diabetic women.
137. Sugar can increase the risk of stomach cancer.
138. Sugar can cause metabolic syndrome.
139. Sugar ingestion by pregnant women increases neural tube defects in embryos.
140. Sugar can be a factor in asthma.
141. The higher the sugar consumption the more chances of getting irritable bowel syndrome.
142. Sugar could affect central reward systems.
143. Sugar can cause cancer of the rectum.
144. Sugar can cause endometrial cancer.
145. Sugar can cause renal (kidney) cell carcinoma.
146. Sugar can cause liver tumors.


Unbelievable right?

Sugar is quite simply a drug and is actually more addictive than heroine, tobacco, cocaine and marijuana.

Just like any drug, it's really really hard to give up.

Here's what I think:

"Most People Are Addicted To Sugar They Just Don't Know It Yet"

The problem with sugar is that it's found it's way into most of our food and we really have to be careful about what we buy if we're to give it up completely.

It's likely that any food that's been tinned, canned or packaged has some kind of sugar in it to preserve it's lifespan. Anything ending is 'ose is basically sugar (Glucose, Sucrose, Lactose, Maltose, Galactose, Frutose, Dextrose, Mannose,
Saccharose, Levulose).

Below I've devised a 5-step plan to help you ween yourself off the nasty stuff that will not only help with your fat loss progress but your health aswell:

1) Give up sugar!

When you give up sugar (or severly cut down on your intake), it's likely that you'll experience some withdrawal symptoms. This is because you're a sugar addict and you're craving it. Go cold turkey for 2 months and try out some new and exciting sugar-free recipes. Avoid pre-packed food and focus on cooking with natural ingredients. Know where you're food and ingredients are coming from.

2) Check the labels when you go shopping

Do some detective work when you go shopping. Look for any of the hidden sugars mentioned above. Basically, anything ending in 'ose is sugar (fructose, sucrose, lactose, dextrose etc.)

3) Do Something else when your sugar craving kicks in

When a sugar craving kicks in, keep yourself busy and do something else. Go for a walk round the block or read a book for 20 minutes if you have to. This will help keep your mind off the food your craving.


4) Toughen Up!

Quit whingeing that you can't give up sugar and just DO it! If you're a "Fussy Eater" then do something about it and try out some different recipes. There's plenty of variety out there. This is your health we're talking about. When are you going to address it? When it's too late? When you have cancer? diabetes?

I'm sorry if that offended anyone but I feel it's my mission as your fat loss coach to be aware of the many health implications that sugar has on the human body.

Remember, the human body is a marvelous piece of machinery and it's not designed to eat sugar.

6) Don't Go Mad With The Fruit

Fruit is very good for us so please don't think I'm telling you that it's not! Just don't snack on it all day because at the end of the day, fruit contains fructose, which, although is sugar in it's natural form, it's still sugar and your body will see it as that. Replace with more fresh vegetables instead.


So there you have it! If you're interested in giving up sugar and want some recipes to try out that use nothing other than natural ingredients then let me know and I'll order you a cook book.

Here's to a sugar-free diet.

Sam

Have You Got The "Fat Burning Gene?" (Read This, It Will Shock You!)

This week saw Usain Bolt set a new 100 metre world record at the World Athletics Championships.

Bolt ran a super quick time of 9.58 seconds, eleven hundreths of a second quicker than his last record.

What an amazing effort. Here's how it looked if you missed it:



Yep, you guessed it! The rumours have already started circulating as to whether Usain is on peformance enhancing drugs or not. Alot of people this week appear to have already assumed he is guilty of doping. This is a real shame, especially when it takes the gloss off the amazing feat that Bolt has achieved.

We shouldn't be so quick to judge especially when none of us have any proof.

Whether he did or not, (we'll never know) the truth of the matter is that Usain Bolt is an amazing athlete.

Don't get me wrong, I'm personally dead against any kind of drug or steroid use to improve performance in sport but... you have to take your hat off to Bolt. This is the fastest that any man has run in the history of 100 metres - natural or not.

So why is Bolt streets ahead of everyone else out there at this moment in time?

Let's put the steroid debate aside for 2 minutes and look abit deeper than this:

Firstly, Bolt is 6 feet 5 inches. He needed 41 strides to win gold on Sunday whilst Tyson Gay who took silver with an amazing time of 9.71 seconds needed 45. Due to his longer strides, he's basically covering more ground than his rivals.

Secondly, Bolt is super-confident. Everytime I watch him, he's always really relaxed. He laughs and jokes with his fellow Jamaicans before every race whilst everyone else looks real tense and nervous.

It's almost like he KNOWS he's gonna win before the race has even started. Any sport physchologist will tell you that this inner-confidence and relaxed state of mind would definitely have a benefit before any sporting event.

Thirdly, in countries where black people are in majority (such as Jamaica, Africa etc.), research suggests that black people have significantly higher amounts of "fast twitch" muscle fibers - the kind that are responsible for short, explosive bursts of action- than white people do (That's why you won't ever see a white man in the 100 metre final!).

But that's not all though, recent research has discovered a super-fast twitch fibre that is ONLY found in Jamaicans. (You can read more about this here)

So you could say that Usain Bolt is genetically gifted right?

He has all the attributes to be the best sprinter that ever lived. He's tall, his strides are longer and being a Jamaican, has a high percentage of super-fast twitch muscle fibers.

So what's this got to do with your Fat Loss Plan I hear you say?

ABSOLUTELY NOTHING!

And that's my point!!!

Read on, let me explain what I'm going on about.

More often than not, if we see someone with a great physique or someone who is making great improvements in their fitness or health, we sometimes presume that they've been genetically gifted at birth or are taking some kind of supplement or steroid. This is the reason why they're successful with their fat loss plan.

Funny how we're quick to judge isn't it!

We don't stop to think that this person might have made some changes to their diet or some improvements to their training do we?

We don't stop to think that this person leads a healthy life and makes better choices than someone who is over weight do we!

Many people that I've come across during my 10 years as a fat loss coach are under the illusion that fat loss success comes out of a bottle or is pre-determined at birth.

Ony last week I actually over heard a couple of guys talking in the free weights room about me when I was working out saying "Oh, he's real lean, he MUST be on steroids." I think they thought they were being quiet, but I heard nonetheless!

I've also heard two woman talking (check this out!) about another woman saying that "she has better genetics than us so it's easier for her to lose weight."

Let me put everyone in the picture...

When it comes to Fat Loss, none of us have "superior fat burning" genetics to others.

Sure, your genetics may play a part in the 100 metre World Athletics Final like it did for Usain Bolt but NOT as a part of your Fat Loss plan.

It comes down to how many calories you're consuming and how many you're expending.

That's it! Not rocket science right?

Unless you're Usain Bolt, you haven't won the genetic lottery!!!

No one has inherited a unique "Fat Burning Gene."

There is NO such thing!

This is a great quote that I read somewhere this week:

"Genetics make up 1% of your fat loss plan, the other 99% is diet, training and down right hard work."

So true right?

Unless you're Usian Bolt no one has superior genetics when it comes to fat loss.

It comes down to good food, good training, the right amount of recovery and maintaining a positive can-do attitude throughout.

It's time for us to take 100% responsibility for our actions and stop the talk of "genetic lotteries" OK?

Peace out,

Sam Winkworth
CPT, SPN

Just Say NO To Cardio! Fatburning Intervals Instead

Most researchers will agree that Interval Training is SO much more effective than long slow boring cardio for fatloss.

You can get your workouts done in half the time and burn far more calories long AFTER the workout finishes in comparison to regular cardio.

So why are SO many people STILL doing regular cardio?

You know the kind I mean right? the 20 mins on the stationery bike or treadmill keeping the intensity the same throughout.

You only have to set foot into a gym or healthclub these days to see the treadmills and cross-trainers all being pounded by frustrated members who haven't achieved fatloss yet.

Don't get me wrong, I'm not completely knocking regular cardio. It's ok for some stamina and endurance improvements and let's be honest it's better than doing absolutely nothing,

but purely for fatloss?

Definitely not.

Performing interval training instead (either after your weights workout or on your day off) will not only skyrocket your stamina but will also speed up your fatloss massively in comparison to regular cardio.

So what is Interval Training?

Interval training basically means any kind of sprint or activity lasting 0-90 seconds followed by a period of easy exercise.

You don't have to workout in a gym for intervals to be effective. They can be done in the park, with a skipping rope,on your bike provided the right structure is there.

By the end of the interval, you should be getting tired, but you shouldn't be gasping for air. Start conservatively and you will get the hang of it.

I explain it better in the video below that I made when I was at the gym with one of my good buddies (He's holding the camera for me actually and we filmed this just before our workout) : )



Make sense?

So anyway below are some sample interval workouts you can use starting from today whether you're a beginner, intermediate or advanced.

Interval Workout 1

5 minute warmup
then
90 seconds hard
followed by
60 seconds easy (or however long it takes to fully get your breath back)

Repeat above sequence x 4-6

Finish with 5 minute cooldown

Interval Workout 2

5 minute warmup
then
30 seconds hard
followed by 60 seconds easy (or however long it takes to get your breath back)
then 60 seconds hard
followed by 60 seconds easy
then 90 seconds hard
followed by 60 seconds easy

then back down to 60 then 30

Finish with 5 minute cooldown

I use all of these workouts (along with many others) with my private clients and, combined with a sound strength training and nutrition plan have gone on to see some great results.

For more free fatloss workouts you can go to my new network I'm building and see what you think

So do yourself a favor and just say no to cardio and perform fatburning intervals instead.

Weight Loss versus Fatloss, Which One Wins?

Hi guys,

Today I want to share an interesting discussion I had with one of my friends only the other night. We were eating out in a swanky Thai restaurant that I’d been meaning to check out for a while so I thought I’d invite my friend along and make a night of it.

Towards the end of the night, our conversation turned to food and weight loss as it usually does when I’m out with friends. Now normally, I try to avoid beating my friends over the head with the “diet stick” when I’m out, however on this occasion my friend made a remark that I simply couldn’t let lie.

Here’s how it went:

After we had finished our meal (and yes it was healthy by the way!), my friend turned to me and said “God I really need to lose weight, I want to lose a stone.”
I had heard this comment form her many times before so it was no surprise when I heard it again.
“You don’t need to lose weight.” I replied.
I got a puzzled look from my friend. Without sounding disrespectful, she won’t mind me saying that she’s a fairly big girl and we’ve had plenty of chats about her starting a course of healthy eating in the past and she’d be the first to admit that she DOES need to lose weight, so she was a little perplexed from my comment.

“What are you talking about?” She remarked, “Of course I need to lose weight, just look at me!” I could she was getting a little animated from my comment so I thought I’d best explain myself a little better.
“You don’t need to lose weight.” I repeated, “you need to lose bodyfat.”
“Is there a difference?” She said, thinking I was being funny with her.

“Yes…..a massive difference.” I replied deadly serious.

Let me explain the difference:

You see, losing Weight can be easy. All you have to do is stop eating, or reduce your calorie intake, lets say for a month and your weight on the scales will plummet.

Easy right?

You don’t even have to start an exercise program and you don’t really need to watch what you eat, just as long as you restrict those calories everything will be fine won’t it! After all, you want to lose weight right?

30 days pass and hey presto you’re half a stone lighter on the scales but you still have that bodyfat around your thighs that just doesn’t seem to shift and you’re still not happy with that wobbly area around your arms.

Hmm, bit of a problem right?

The problem with this method, (as some of you may already know) is that you’re heading for one big results plateau and it doesn’t take a genius to work out that this isn’t the most healthiest way to achieve your ideal bodyshape either. The weight lost isn’t all bodyfat (more of a water loss actually) and you may have lost more muscle tissue than bodyfat during this process especially if you weren’t consuming the right calories .

The exact opposite of what you should be doing when it comes to fatloss.

Let me put this another way…

By eating in this way you would have obtained what I call, a “damaged metabolism”, meaning your metabolism would have dropped like a stone making it even harder to burn bodyfat in the long run.

So in just under a month, you would have damaged your metabolism, you would have lost vital muscle tissue and your health would also take a bit of a battering too. Not only that but the weight that you lost will gradually creep back on aswell.

Great! What a complete waste of time!

Infact, you’d actually be in a worse position than when you started your nutrition journey. Not bad for a months work huh?

Ok, I’m being sarcastic here but you see what I’m getting at right?

I’ve been helping people with their weight, bodyfat , fitness and health for well over 10 years now yet so many people that I’ve come across during this time seem to be obsessed with weightloss and how much they weigh on the scales, whether they’ve lost a pound this week or put on another the following.

Here’s what we need to do:

Ditch the scales!

Scales are not the answer to fatloss.

The first thing I tell my clients in their first session is to stop weighing themselves every 5 minutes and use alternative ways of monitoring their results like body measurements, clothing sizes and how they generally feel as these methods tend to be far more accurate.

Take a look at THIS weekly weigh in and then carry on reading!

(If you don’t mind some bad language that is)




Ok, I’m using this “fun” video to label my point about the use of scales, but I firmly believe that weekly weigh ins or scale use are NOT the answer for monitoring fatloss success.

You see, scales don’t give you the full picture when it comes to fatloss. Infact they give you anything BUT the full picture!

Lets say you’ve lost bodyfat but gained some muscle tissue over a 4 week period which is a good thing because having more muscle tissue on your body frame will help you burn calories at a quicker rate. You hop on the scales and it looks like you haven’t lost anything when infact you have.

You’ve lost bodyfat and gained muscle but your weight on the scales has remained the same. This is then usually followed by a knee-jerk reaction with people thinking that they need to lose weight again so they begin to reduce their calories again and then the metabolism drops causing another fatloss plateau.

Anyway, where were we?

Back to the subject of weight loss versus fatloss. Losing Bodyfat (and bodyfat alone) is so much harder than losing weight although is so much more effective.

Losing bodyfat (not bodyweight) is what everyone should be focusing on if they’re serious about their fatloss success instead of constantly turning to the scales to monitor their improvements.

Boosting our metabolism is what we should be concentrating on rather than excessive use of the scales and calorie restricted diets that don’t do anyone any favors for the long run.

Losing bodyfat requires discipline & commitment.

It requires organisation & lifestyle changes.

It requires workouts that are going to kickstart your metabolism.

It requires good, clean wholesome nutrition free from additives, preservatives, stabilisers, pesticides etc.

It requires the right sleep at the right time.

Sounds a lot to do right, however if you can implement all these things whilst maintaining a positive can-do attitude throughout then I guarantee that you’ll start to see some great results.

I don’t need to say that fatloss ALWAYS wins over weightloss.

And if you’re still wondering why you haven’t achieved the body of your dreams yet or you’re still holding that excess bodyfat then do yourself a favour and get the ball in motion.

Start working on fatloss rather than weightloss.

Do it today!

My friend is definitely going to make the change (after I bent her ear for near enough half an hour although she does now know the difference between weightloss and fatloss).

I hope you do too now?

If you want some more advice on fatloss strategies that work then My free fatloss report “9 Powerful Secrets To Losing Bodyfat” is a major step in the right direction. No calorie counting, no meal restrictions, no weighing and measuring or any other nonsense, just good, clean, healthy and wholesome foods that focuses on boosting your metabolism for the long run.

Here’s to your future fatloss success,

Sam Winkworth
Your Fatloss Coach
www.samwinkworth.ning.com

PS – My Fatloss Report is FREE and has helped over 5,000 people achieve amazing results…want some?

Day 3 Fatloss Challenge

Well, Day 3 and I'm getting into the swing of things now.

Still no sign of any withdrawal symptoms yet although I'm NOT counting my chickens too soon. From previous times of following my report I personally have a tendancy to get sweet cravings and mild headaches from eliminating sugar but it might be different thi times round (We'll see!). No major side effects (such as bloating, gas etc) as yet, although I'm aware of it so I'm looking forward to maybe experiencing some of those at some point....hmmm not!

Have had a VERY busy morning today and I have a busy afternoon and evening ahead of me so I'm just chilling for a bit after my garden workout. It was only 20 minutes but hey, it's better than nothing and I put a big effort in for those 20 minutes.

Gotta dash,

Speak with you tomorrow and in the mean time, here's a fun video that you should watch before your next workout and another reason why you don't need to be a member of a health club or a gym to to get the fatloss results you're after : )



Watch this now and don't forget to turn your speakers up! : )

Sam Winkworth

ps - don't forget to leave me a message here to see how you're getting on ok?

pps - Feeling brave?

Tell me what you weigh and some of your measurements so that we can track your progress over the 30 days.

Feeling braver?

Submit a photograph or start your very own diet blog and chronicle your own journey.

Day 2 Of Fatloss Challenge

Well it's day 2 of my fatloss challenge and have to confess I'm feeling a little stiff from my H.I.T workout I did with my brother yesterday but all in all not feeling too bad. Got to bed at around 1030-11 last night (I managed to stop working by 10 and switch my computer off which was a miracle!!!) however I want to try and drop that down to 10-00 for atleast 4 out of 7 nights just so that I'm not losing out on that vital hour (between 10 and 11) where my muscle tissue is repairing itself.

Eating is going well. So far today, I've had organic porridge with some nuts and seeds for breakfast.
Mid morning I had half a handful of nuts with some natural plain live yoghurt.

Just had organic chicken with some mixed salad for lunch and later for dinner I plan to have chicken (left overs from lunch) with a small amount of brown organic rice with some vegetables.

I'm not going to train today but tomorrow I'm going to do another H.I.T workout in my garden around lunch time so I'll let you know how that goes.

I have to dash as I have 4 clients back to back tonight...busy, busy busy!!!

Talk to you tomorrow

Day 1 Of Fatloss Challenge

Well, it’s day 1 of the fatloss challenge and I’ve just come back from working out with my brother. We did one of my H.I.T workouts. We were only in the gym for 45 minutes but boy did we work hard during that time!

The workout consisted of 20 minutes of weights followed by some challenging intervals on the treadmill. Feel great now!!

I had my last few alcoholic drinks over the weekend with my friends. That’s it now for 60 DAYS! No more alcohol (I don’t drink that much anyway, only a few every now and then so I won’t notice it that much…he says!) : )

I don't drink coffee or eat processed food (I try to eat organic whenever I can) so these won't be much of a problem eliminating them completely from my diet. I am rather partial to the occasional sweet though after a meal, so it will be interesting to see how I get on with eliminating sugar over the next few days.

Eating has gone well today so far : )

Had breakfast at 8:30 this morning: Organic Porridge with seeds and raisons,
mid morning: half a handful of mixed nuts with apple,
Lunch: Tuna with balsamic vinegar, salad, 1 x apple.

Later in between clients, I plan to eat the following:

Midafternoon: half a handful of mixed nuts with natural live yoghrt
Dinner: Organic salmon, with a couple of baby new potatoes with broccoli

Ok, I’m off to my next client now so I’ll catch up with you tomorrow. I hope you’re going ok today aswell?

Whatever you decide to do this January, please don’t join THIS slimming club! : )



Have an awesome day : )

60 Day Fatloss Challenge Countdown: 2 Days Out!

We’re only 2 days away from the 60 day fatloss challenge and hopefully by now, if you’re truly serious about achieving great fatloss success with me this year then you should have emptied your cupboards and downloaded your report by now.

If you haven’t, then hey, there’s still time!

I’ll be with you every step of the way. You see, over the next few weeks I shall be blogging my own blow by blow account of the journey to help you stay on course. (I completed 5 months of my diet during 2008 but I’ve also had a real slack period over Christmas and like most of you guys I need a good kickstart for 2009.

So we’re in this together! : )

I’ll also be uploading some training videos for you as well to give you some new ideas for the next few weeks. Simple workouts that are designed to boost your metabolism long after you’ve finished the workout, meaning you’ll be burning body fat all day long.

Referred to top coaches as “The Afterburn Affect” this means you can literally burn fat around the clock, even while you sleep. Not bad eh? Not only this but these workouts can be done anywhere. You don’t have to be a member of a gym to create The Afterburn Affect so watch this space

All you need to do is join my new community I‘m building at http://www.samwinkworth.ning.com and tell me how much weight you want to lose.

Don’t worry, it’s free and its already got some sample meal plans, recipes and videos uploaded there that I know will help you stay on course whilst following the challenge.

Tell me why you want to lose it and when you want to lose it by and remember research shows that those who write their goals are more likely to be successful than those who don’t so go ahead and leave me a comment there.

Here’s that link again:

http://www.samwinkworth.ning.com and look out for the daily message from me there too!

Have a good weekend and I’ll catch up with you on Monday for Day 1 of the fatloss challenge!

Fatloss Challenge Countdown!

Hey,

I won’t keep you for too long today, I know you’re very busy.

Just wanted to let you know that we’re only a few days out from the start of the next 60 day diet challenge, and by the volumes of email I’ve been receiving, it looks like people are more than ready for it.

The last few days I’ve been busy preparing myself for next Monday sorting my fridge, freezer and cupboards for the next 60 days.

I’ve been getting rid of all my banned foods and replacing them with my allowable foods.

If , for some reason, you haven’t downloaded the latest version of my 60 day diet challenge yet, then click here to go get it:

Remember there’s no reason not to commit, its completely free and I’ll be going through it with you to help you along the way, so no excuses!

Sam Winkworth
Your Fatloss Coach

Get Back In Shape After Christmas: Sam’s 60 Day Fatloss Challenge

Well, Christmas and new year have been and gone and 2009 is upon us already and I don’t know about you but I had a real pleasant time spending it with friends and family. Trust me, having worked extremely hard over the last year I felt as though I fully deserved a break this year (all be it for 3 days!).

Although I have to admit, I did do a little over indulging myself (hey, I’m being honest!), and whilst writing this am actually feeling a little lethargic and still have the remains of a cold that every man and their dog seemed to have over Christmas!

I feel like the festive party season has gradually taken its toll on my body. I haven’t put on any excess body fat mind as I‘ve been keeping my exercise up, but now I’m more than ready to get back into my healthy diet regime.

So how was Christmas for you?

Did you get a visit from the festive flab monster?
Was Christmas a little too good to you?
Are those jeans a little tighter than they were before the festive season?
Feeling like you need a good detox? : )

If you answered yes to any of the questions above then hey! it’s time to get yourself sorted and back on the road to health and fitness for 2009.

Now that Christmas is well and truly over, vacations are done, kids are back at school,

its time to lose that excess body fat isn’t it!

Its time to get serious about getting back into great shape.

Think about this for a second,

All of December you’ve been over indulging on Beers, wines, mince pies, (not to mention all that Christmas pud) during which time your kidneys, liver and lymphatic system have all been taking a hammering (which it turn can affect your bodies ability to burn body fat) so its only fair that you give them a break for January wouldn’t you say?

And if that’s not a good enough reason to eat clean for the next 60 days then
check this out now.

Yep, its time to commit to my 60 day diet challenge (or recommit to it if you‘ve already downloaded it) It costs nothing, except a little commitment and effort from your end, but the rewards are huge. Remember there are no pills, supplements, powders or complicated calorie counting involved whatsoever just eating the way mother nature intended us to eat.

That’s it!

In fact, If you commit to start it over with on Monday 12th January I’ll commit to going through it with you so you don’t feel like you’re in it alone.

There’s no catch, I just want to kickstart the first 60 days to 2009 to make sure that all of my readers start the year in great shape.

What do you say?

Want to commit to this?

Just leave me a message in the comments section of the blog. Tell me that you want to go ahead and work with me for FREE on the diet for 60 days starting Monday next week and what you hope the result will be.

Catch up with you tomorrow!

Beat The Credit Crunch With Sam's Fatburning Shopping Tips!

Hi there,

I won’t keep you for too long today, I know you’re very busy.

Is it me or is anyone else getting fed up with all this talk of recession and ‘credit crunch’ at the moment?
I only have to pick a newspaper up or flick on the TV to find some coverage on the
" Global financial meltdown."

OK, we ALL know our economy has seen better days, we’ve established that now, we don’t need it forced down our throat but rather than whinge about it and use it as an excuse to wallow in self-pity, why not take this situation and use it to your advantage to kickstart your fatloss goals?

I’m here to say that you CAN beat the credit crunch by following my "six of the best" shopping tips. Not only will you save money dramatically on your next shopping budget during these hard times ahead but you’ll also be eating healthier and smarter than you’ve perhaps ever done before!

Ok, enough waffling, lets save some money and lose some fat!!


Tip 1: Shop Online:

Food Shopping online will help you stick to your shopping list that you’ve made and you won’t be tempted by food you can’t see. Also, you’ll save some money on petrol as you won’t be driving to the supermarket.


Tip 2: Shop Smarter:

I’m always telling my clients to eat organic and I stick by this 100%. Support your local farmers, butchers and fishmongers. Not only will the food be more nutritious but it will also help save on the cost.

Many companies these days deliver organic produce to your door offering varying quantities and price. You simply decide how much you want to spend and how often and the truck will turn up at the appointed time and place. How easy is that?

And incase you’re thinking that this is all sounding really expensive, then think again! A client of mine used to spend £200 a week feeding a family of 5 in a regular supermarket, yet I cut their bill to £137 by shopping this way. There you go. Living proof that you can live healthily without breaking the bank!


Tip 3: Steer clear of packaged food

Any food that has been tinned, canned or packaged is more expensive and, incidentally is VERY processed and not as good for you than the same food that is found loose in supermarkets. Fill your shopping trolley with nothing other than fish, poultry, wholegrain, fresh fruit and fresh vegetables and see the pounds knock off your final price as well as a change in your body shape too!


Tip 4: Hunt down those special offers

Hunt down all those special offers and BOGOF (buy one get one free offers) that you can find. Track down the shelf with all the end-of-day marked-down goods on it. Look out for cheap fruit and vegetables at the end of the day, if it’s not bought they’ll only chuck it out, so if you plan on eating them over the next couple of days, then this is a fantastic way of saving even more money on your shopping bill.


Tip 5: Don’t shop when you’re hungry!

We’ve all done it! This can lead to buying unnecessary, impulsive things. Our supermarkets are getting better and fresher all the time, so when we walk in, we are bombarded with great colours, tastes and smells. Eat first, shop later! Don’t get sucked in by all the great smells!



Tip 6: Make a shopping list and stick to it

This will help you avoid all those impulse buys that see your shopping bill shoot up


Bonus tip

I know I said I’d give you six but I thought I’d give you one more tip:

Apply cost-effective cooking techniques.

This is so simple yet is often so overlooked by most people I talk to when it comes to cutting their food bill.
Preparing Stews, casseroles and broths is not only a great way of making food last long after you’ve cooked it (provided its only for a few days after) but they’re a great way of getting all your protein vitamins and minerals all in one hit.

This is what our ancestors used to do years ago during the war. Not that I was around during the last world war but talking to my grandad, in his household, a big stew would be left on the stove and would last his family for days and my grandad had 3 brothers and 2 sisters!

I don’t know about you but the last time I looked through his family album I didn’t see anyone overweight, why don’t you check your grandads family album? I guarantee you won’t find any one of your great great grandads or grandmas overweight.

Why? Because they ate sensibly that’s why. Ok, admittedly there wasn’t so much choice around back then and there was a war on so they all had to rationalise however the principle is there.

We need to eat like this! Eat how your ancestors ate!

Try this simple technique, you’ll be amazed at how many pennies you’ll save!

There you go, try my "6 of the best" the next time you go food shopping and let me know how much money you save and how much fat you lose from following them…


Talk to you soon, and please, no more talk of recession!!!!



Sam Winkworth
Your Fatloss Coach

PS - If you’d like more information on how you can cut your food bill whilst losing body fat the fast and healthy way then it might be worth giving us a call.

Go to http://www.evolutionfitnessandnutrition.com/3_easy_steps_to_reducing_body_fat.html to find out more information or alternatively give us a call on 07817403398 and we’ll talk you through the procedure.

“Rev” Up Your Metabolism with Sam’s Fatloss Workout!

Well, I’ve just had the busiest few days ever!

On Sunday, I was down at Leeds Castle in Kent, UK helping out with the Cancer Research Race For Life. As you may know if you’ve participated in any of these fun runs across the UK, the Charity Event has being going strong for quite some time now and due to the fact that one of my close friends has recently been diagnosed with cancer I like to show my support as much as I can.

Now those of you who know me will know that I’ve made plenty of guest appearances presenting at charity events but none as big as this one.

What an amazing turnout!

There must have been well over 2,000 runners all showing their support for the charity. I’ve certainly never presented to this amount of runners before and it gave me a real buzz to teach the official race for life warm up to all these enthusiastic runners.

But whilst I was up on the stage teaching my warm up, looking across the sea of 2,000runners following my every move, something struck me!

(And no, it wasn’t a rotten tomato thrown by a fun runner…: )

One of the things I noticed about these runners was that they weren’t particularly lean.

They certainly weren't fat mind you, but considering that a lot of the runners (that I spoke to) had been training for this special 10k charity run for a good few months, some even running 5 nights a week, you'd expect them all to be super-leaner.

They weren't. The reason?

Like I've been telling you for some time now, long, slow steady workouts are not the most efficient way to get rid of fat. Sure, they'll give you great stamina, great endurance (which is what every long distance runner needs) but they won't burn as much fat as you might think.


But if you want a fun, fast fat-burning workout then check out my new REVS workout, designed to burn calories long AFTER the workout has finished, my REVS workout is short yet highly effective and I use them with my clients to get them in great shape fast.


It’s simple to perform, very straightforward…







What do you think of that then?

Give my REVS workout a try and let me know how you get on…

Speak Soon,

Sam : )
www.evolutionfitnessandnutrition.com

How To Accelerate Fatloss Even Further - Are You Doing This?

Hey there how are yah?


Sorry I haven’t written to you in a while. I’ve recently just returned from my summer vacation in Spain, during which time I spent relaxing with friends and family recharging my batteries with new surroundings.


Trust me, there’s nothing better than sitting on the beautiful southern beaches of Spain with a cool sea breeze, watching the world go by without a care in the world! And now I’m raring to go again with new ideas and inspiration for you!


When I got back only last week, upon returning to my PC, I discovered that I had just over 300 downloads for my fat loss report, which I’m really pleased about.


I was only on holiday for 2 weeks!!! ;-)


This is indicating that not only is my fat loss message FINALLY starting to get out there across the internet, but more importantly, people are finally staring to take their health seriously. From what started off as a diet that I’d give to just my clients, has now grown to over 9,000 online users from all across the world.


Not bad huh?


However, although extremely popular, during those 2 weeks I also had many questions regarding the 60 day diet aspect of the report that have been puzzling some readers.


So I’ve decided to share with you some of the questions that have been dropping into my inbox over the last few weeks.


Hopefully, the answers I give will help you-whatever stage of the diet you’re at, whether you’re half way through the 60 days, coming to an end or are just about to start it
(shame on you!!!) ;-)


Anyway, enough build up, you ready?


Why do I have to give up all these foods whilst I’m on your diet?


The diet is quite simply a detox. Its primary focus is that of health (although a side effect from it is that you WILL lose body fat).


Let me tell you what I mean:


The food we eat these days is unfortunately heavily processed to that of food 30/40 years ago. When I say processed, I mean the food has been tampered with before it gets to you, and can be done in various ways.


Lets take fruit and vegetables grown on a commercial farm for example. These have been sprayed with fungicides, herbicides, pesticides and rhotendercides to, shall I go on?


When you eat this kind of produce, these toxins will enter your system. This is the same with commercially raised animals. They are stuffed full of steroids to bulk them up quicker for market day and again, the toxins from this process will enter your system.


Lastly, anything that’s been tinned, canned or packaged has been tampered with to preserve its lifespan. Anything with additives, preservatives or emulsifiers are ingredients food manufacturers use to preserve the products lifespan and in short, your body won’t recognise them and store them as toxins.


Still with me?


OK ;-)


Now, when your body becomes overwhelmed by these toxins from your diet, it will
‘Dump’, any toxic substances into your adipose tissue stores (fat) in order to reduce their circulation throughout the body.


This is the main reason why people are overweight. They think they’ve tried everything when it comes to losing body fat and can’t seem to understand why they aren’t shifting it anymore or have plateaued in their results.


The fat is effectively trapped in their cells by the toxins!


Not good huh!


So that’s why I want you to eat clean and organically for the full 60 days your on this diet. Not only will this expel all the toxins that have built up in your fat cells, meaning you’ll accelerate floss but you’ll also see a improvement in your skin, your hair, your teeth, mental clarity, fingernails and an overall improvement in your energy and well being.


You see, when there are no longer toxins entering the body those toxins will be expelled along with the fat (and excess water) that’s storing them meaning you’ll start to look more toned, more shaped and more defined.


This isn’t rocket science, If you achieve deal health, and you eat the way Mother Nature intended you to eat then you’ll achieve your ideal bodyweight. There’s no if’s or but’s on this one. One rule I’m always telling my clients is that if it wasn’t around 100 years ago, then don’t eat it!


Can I have bread?

Yes, you can have wheat free bread e.g. Rye or millet.


Why am I allowed butter and live yoghurt but not milk?


Butter and live yoghurt with no additives hasn’t been processed as much as cow’s milk. Also, yoghurt contains helpful ‘friendly’ bacteria that aid digestion. Remember, cows milk has been pasteurised before it reaches you. Try oat, rice or nut milk if you REALLY want to drink milk over the 60 days.


These headaches are killing me? Is there anything else I can do to stop them?


Try not to worry; this is a good sign that’s telling you that the toxins are leaving your body! Drink plenty of fresh water to flush out the toxins and try having some hot baths. This will help to sweat out the toxins quicker.


Can I have rice? If so which kind?

Yes you can have rice, provided its brown or wild rice. Rice grain is less of a problem than rice noodles, which are made from a kind of rice flour and turn to sugar far far quicker. So white or noodle rice is off limits.


What happens after the 60 days? Can I go back to eating the banned foods?

Slowly add your banned foods back into your diet one at a time to see the effect they have on you. Really tune into how you feel during this time. Pay attention carefully to what’s going on with your body e.g. gas, stomach bloating, and flatulence. If you experience any of these side effects, then it could be safe to say that you may have a problem with that food and should ideally be avoided or cut down on.


Use your food diary during this period. This is a great way of identifying any food allergy or intolerances that you may have.


I hope these replies are helpful and have given you a little more insight into the 60-day diet. Good luck with it, I know you can do it and and I’ll be contact with you very soon.


Here’s to a new you!


SAM ;-)


PS – If you’ve got a burning question regarding the diet, then go to http://www.facebook.com/pages/wwwevolutionfitnessandnutritioncom/10060279844 and post your question and I’ll answer it the next time I go online.