Are you following these 7 Fat Loss Tips?

Hey, Sam here!

Wow, can you believe that summer is over already? I blinked and I missed it! Usually I take a vacation over the summer season but this time round as I’ve been so busy I haven’t been able to do so.

So anyway I’ve decided to book an autumn break away to Orlando, Florida this week (I fly out tomorrow actually-yikes!). It’s a bit of business and pleasure actually. Fitness conference for first 2 days then on to explore Disney World for the rest of the week. When I booked the fitness conference I realised that the five star hotel that I’m staying in is over looking Disney World so I simply HAD to book in for a week and check out the parks whilst I’m there.

You can’t travel over 6,000 miles to a Fitness Conference (which is being held in one of the Disney World Hotels) and NOT check out Universal, Sea World, Disney etc,

That would be mad! = >

Anyway I’m not writing to talk to you about the weather and my holiday coming up, because today I wanted to give you some killer Fat Loss Tips to help you stay on course for achieving the body of your dreams.

Here are the tips that I use with all my private clients that you can start implementing NOW!

1) Plan, Plan, Plan And Do More Planning!

You know…So many times I hear of people embarking on a new fat loss plan and they haven’t planned properly for it. The classic excuse I’ll get is: “There is no healthy food where I work.” Or “I’m so busy I don’t have time to eat healthily.”

Here’s a question: Why don’t people take ownership of the problem and stop blaming everything and everyone else other than themselves as for why they haven’t achieved their ideal body shape yet?

Be organised…no, infact be super organised. Prepare your food the night before and take it to work with you in a tuppaware container. I used to do this when I worked as a lecturer for the YMCA in Central London. These were long hours (sometimes 7 in the morning till 9 at night!) but I managed to it. If I can do it, then you can too.

2) Record what you eat

Did you know that recent research suggests that those who use a food diary for their fat loss plan are more likely to be successful than those who don’t?

It’s true. Keeping a food diary should be quite straight-forward. Try not to regard it as a chore. The main purpose is to provide you with an overall view of the food and drinks you are consuming during a typical week.

You can download yours here.


3) Avoid Wheat, Dairy and Processed Food

This tip is real simple to follow. Avoid anything tinned, canned or packaged. If you remember that rule then you can't go wrong. Instead opt for fresh natural, wholesome foods that haven't been modified with additives, elmusifiers or preservatives to preserve its lifespan.

Most wheat and dairy is heavily processed so you're best off cutting it out whenever you can.

4) Use Intermittent Fasting.



If you haven’t tried intermittent fasting for your fat loss yet then I strongly advise that you do so.
Have a listen to the interview I gave with Eat Stop Eat Author Brad Pilon if you haven’t done so already. He’s a great guy and I love his nutritional philosophy so be sure to check it out. Even if you’re a little sceptical about intermittent fasting for fat loss I still think you should take a look.

This interview will blow you away!

5) Find a good Training Program



Why do people always associate losing weight or getting fit with joining a gym? This is the exact opposite of what you should be doing!
You can do it at your home. Find a good training program to help get you started. You don’t have to train hours on end. Just 3 times a week, starting off with 20 minutes and then build upon that.

If you’re stuck for ideas then you should download this great bodyweight workout from my good buddy Craig Ballantyne. You don’t need dumbbells, stability balls or expensive machines for this, all you’ll need is your body!

6) Don’t beat yourself up!

So many people that I’ve come across during my time as a fat loss expert will be going really well for a few weeks with their nutrition and then for whatever reason they have a day where it wasn’t so good and before you know, they’re back to their poor eating habits again.

If you have a bad day with your nutrition don’t beat yourself up over it, get back on the wagon and know that tomorrow will be a much better day.
Don’t be “All or nothing” and avoid putting too much pressure on yourself to eat the perfect diet.

7) Eat organically whenever you can!

Eating fruit and vegetables that are free from pesticides and meat that is free from steroids is by far the better option if you value your health. Now I understand that it’s not always easy or practical to eat organically. Life sometimes gets in the way however we should all be making an effort to eat organically whenever we can.

Aand if you want proof that pesticides are bad news then watch the video below:



Here’s also some more recent research on the dangers of pesticides and how it’s been strongly linked to Parkinsons Disease.

Check out this article from Paul Chek's Blog:

So try these 7 tips over the next few weeks and let me know how you go.

Okay, I’ve got a plain to catch,

Here’s to a new you,

Sam Winkworth

Barbell Circuit

I get alot of questions asking what the best fatloss workouts are.

Good question this...what IS the best fat loss workout?

Having researched over a thousand different workouts during my 13 years as a fat loss coach and tried and tested every single one on both myself and my clients, I can safely say now that the best fat loss workouts are the ones that create the most metabolic disturbance.

This is how many calories you burn both during and after exercise known as EPOC (Exercise post-oxygen consumption).

This won't happen if you do long, slow, boring, steady state cardio like jogging or swimming.

You'll only create metabolic disturbance (EPOC) by performing weights and interval training.

Don't get me wrong, I'm not knocking the long slow cardio workout, it's just that it's not the best for burning body fat that's all.

Interval training is research-proven to be far more effective for burning calories.

It can be done on a treadmill, on a bike, with weights or just your bodyweight.

Below is a great barbell circuit I've devised for you that can be done instead of your intervals. It still works in the same way as if you were doing your intervals on a treadmill or bike and you'll also create metabolic disturbance aswell.



www.youtube.com/samwinkworth

Have a play around with the weight,although you may want to select a weight that you can comfortably shoulder press because when you come to this exercise, you don't want to be changing the weight around.

Here's what it looks like on paper:

8 x Regular Deadlifts
8 x Romanian Deadlifts
8 x Upright Rows
8 x Front Squats
8 x Shoulder Press
8 x Lunges

Rest for 1/2 minutes then repeat that 3 times. Killer !!!

Train hard and be strong,

Sam


> Let me know how you go in the comments section below <

Your Weekend Workout - Kettlebell Bodyweight Workout

Here's a great workout you can try out this weekend whether you're a beginner, intermediate or advanced.



www.youtube.com/samwinkworth

If you're new to exercise and aren't too sure on some of the movements shown in the video then you could do normal squats instead of the overhead squats, kneeling push ups instead of regular ones and burpees without the jump.

You can also build up to the designated reps aswell. You could do 5-10 reps on everything instead of 10-20 to make it a little easier.

The workout should take you no longer than 30 minutes (if you work fast).

Good luck,

Sam : )

Best Abdominal Exercises

Following on from my last blog post, I wanted to show you more of my favourite abdominal exercises.

All you'll need is a stability ball and your bodyweight for these...that's it!

I got my Dad to film this the other day. I'm not sure what he did half way through (or what he was looking at, but my head seemed to get cut off when I'm demonstrating the jackknives. Well he WAS buried deep in the bushes when he was filming so we'll let him off!)

Here's 2 great abdominal supersets:



Try these abdominal exercises and let me know how you go = >

Sam

Are You Ready To Scream?

Have you tried "Screamers" yet?

No?

You don't know what you've been missing out on!

(Relax,they're not as bad as they sound, or are they?)

Screamers are a great alternative to interval training. You'll get the same benefits and you just need your bodyweight to do them.

They can also be done as a challenging finish to the end of your weight training workouts aswell.

Wherever you put them into your training plan, whether you're a beginner, intermediate or advanced exerciser, Screamers (just like interval training) will help you burn bodyfat and create metabolic disturbance in the quickest time.

I got one of my trainers to take a video of me doing a full set of Screamers a while back.

Here's how it looked:



What jah think of that then? (And yes, my legs were on fire after doing that!)

I used Jump Squats and Burpees in this demo however you COULD pair any 2 exercises together if you wanted to. Push Ups & Tuck jumps is one combo. Kettlebell swings & Squat Thrusts is another.

Have a play around. You may find some combos easier or harder than others.

Beginners Screamer Workout

5 minute warm up, then:

3 x Prisoner Squats
1 x Burpee
6 x Prisoner Squats
2 x Burpees
9 x Prisoner Squats
3 x Burpees
12 x Prisoner Squats

Then Climb back down the ladder.

* Rest for 2/3 minutes then repeat above sequence 2,3,4 times depending on how much time you have.

* If you're performing after your weights workout just perform once.

Intermediate Screamer Workout (as shown in video above.)

5 minute warm up, then:

3 x Jump Squats
1 x Burpee (with Jump)
6 x Jump Squats
2 x Burpees (with Jump)
9 x Jump Squats
3 x Burpees (with Jump)
12 x Jump Squats

Then Climb back down the ladder.

* Rest for 2/3 minutes then repeat above sequence 2,3,4 times depending on how much time you have.

* If you're performing after your weights workout just perform once.

Advanced Screamer Workout

5 minute warm up, then:

3 x Jump Squats
1 x Burpee (with Push Up & Jump)
6 x Jump Squats
2 x Burpees (with Push Up & Jump)
9 x Jump Squats
3 x Burpees (with Push Up & Jump)
12 x Jump Squats

Then Climb back down the ladder.

* For added resistance you can use a weighted vest

* Rest for 2/3 minutes then repeat above sequence 2,3,4 times depending on how much time you have.

* If you're performing after your weights workout just perform once.

___________

And that's your weekend workout. Good luck with the screamers and let me know how you go = >

Sam Winkworth
CPT, SPN

Your Weekend Workout (Plus What's Sam Doing Half Naked In The Park?)

Every Friday from now on I'll be posting a new workout to my blog that you can do over the weekend. It won't matter if you're a beginner, intermediate or advanced exerciser I'll be posting 3 workouts for different fitness levels.

All you have to do is decide which level you want to work at, write it up and then do it!

Easy huh? And all completely free so relax! = >

This weeks workout is my "Outdoor Bodyweight Fat Loss Circuit"..

Beginners



Here's what it looks like on paper:

5 Minute warm up, then
Prisoner Squats x 12 reps
Kneeling Push Ups x 12 reps
Step Ups x 12 on each leg
Bridging x 12 reps
Mountain Climbers x 12

Rest for 2 minutes then repeat x 3
(If you have more time, you can repeat the circuit 4,5,6 times).

Intermediates

5 minute warm up, then
Prisoner Squats x 20 reps
Full Push Ups x 20 reps
Step Ups x 20 reps
Mountain Climbers x 20 reps
Dynamic Lunges x 10 on each leg
100 metre sprint (optional)

Rest for 90 seconds then repeat x 3
(If you have more time, you can repeat the circuit 4,5,6 times).

Advanced Exercisers

5 minute warm up, then
Jump Squats x 20 reps
Full Push Ups with Rotation x 20 reps
Step Ups x 20 reps
Mountain Climbers x 20 reps
Walking Lunges x 10 on each leg
200 metre sprint(optional)

Rest for 60 seconds then repeat x 3
(If you have more time, you can repeat the circuit 4,5,6 times).

Enjoy! = >


If you have any preference as to what workouts you'd like to see then let me know in the comments section below.

Fatloss Supersets

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

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

My Outdoor Fatloss Workout

The weather here in the UK has been amazing of late (which is really unusual!) so yesterday I decided to workout down at the local park.

I'm real lucky where I live because the park is only a 10 minute walk away however I decided to take my 20kg kettlebell with me so it was more like 20 by the time I got there.

Park was really busy, children playing with hula hoops,office workers relaxing on their lunch break, sunbathers basking in the sun. For a minute I didn't think I was going to find a spot (didn't want to disturb too many people with my workout) although I eventually found a cool spot (right next to some deer actually!)

and here's what I did:

The deer get a bit worried half way through =>



Simple yeah? Although not easy. =>

Here's how it looks on paper.

Push Ups x 20 reps
Kettlebell Swings x 20 reps (or with dumbbells)
Walking Lunge x 20 reps
Alt Kettlebell Swings x 20 reps (or with dumbbells)
Burpees x 20 reps

Rest for 1 minute

Then repeat x 5


The workout is great if you're short on time. It will take you around 15-20 minutes to complete if you work fast. You can do it as a normal workout or it's also really great after a weights session aswell instead of your intervals.

Give it a go, make use of your local park or garden and get a workout in!

Sam Winkworth
CPT SPN

Hotel Room Workouts

Hi guys,

OK, today I'm going to cut to the chase and have a bit of a rant so bear with me. = >

I wanted to talk to you about making time for workouts when you're travelling or on the road because over the last few weeks, I've been hearing alot of excuses about not having the time.

Excuses like:

"the hotel didn't have a gym."
"I'm too tired when I'm on a business trip to workout."
"I'm way too busy for exercise, I'll make up for it when I'm back home."

Ladies and gentlemen, how can I put this politely?

Thats a bunch of BS.

We should ALL have time to fit exercise into our lives.

Cramming your exercise in at the weekend (although better than nothing at all) just isn't the same, and as for being "too tired to exercise" on your travels, well this is just lame. Sorry if that sounded a little harsh but it just is.

It's time to toughen up guys!

I run 3 businesses,have a busy social life and I do alot of travelling aswell yet I still find time to get atleast 3 workouts in during the week.

You should too.

Not prioritising is where the issue lies.

I guess it depends on how much value you attach to achieving ideal health, longevity and the body of your dreams.

If you do attach SOME value then it's time to get ORGANISED if you want to see a change in your bodyshape and stop using excuses.

You don't even need a gym to workout!

I've recently come back from a good friends stag do in Majorca yet I still found the time to have a workout in my hotel room.

Don't get me wrong, I'll be the first to admit that I drank abit too much and ate alot of the wrong things but hey! it was a stag-do and I STILL got a workout in.

All be it for 20 minutes, but as you probably know by now if you've been following my blogs for some time, it's not the quantity of the workout, its the quality and what you do DURING those workouts that make all the difference.

Here's a short video of my Hotel Room Workout that my friend filmed for me whilst we were away. We filmed this and then went down to the beach to play some American football with the rest of the stag party (I love the beach!):



There you go.

What do you think of that then?

Proof that you CAN workout ANYTIME, ANYPLACE and ANYWHERE so let's ditch the excuses and start focusing on DOING.

Ok rant over, I'll leave you in peace now!

Here's to your new found body,

Sam

PS - If you're looking for more fatburning workouts like the one above that don't require you to be a member of a health club or gym then you can visit my social network.

You'll find plenty of FREE training advice and nutrition tips there that you can start implementing straight away. = >