THE EVOLUTION COOKBOOK

The Evolution Cookbook!

You Don’t Have To Be Boring To Eat Healthy!

Over 60 Wheat, Dairy & Sugar-Free Recipes including:

Chocolate Brownies!
Healthy Chicken Pizza!
Chocolate Chip Cookies!
Blueberry Muffins!

Plus vegetarian OPTIONS aswell!

BUY NOW FOR JUST £14-99!

Your Cookbook will be available for download immediately after purchase.

Why "Eating In Moderation" Is Making You Fatter!

As a fat loss coach, if I had a pound for every time I heard the advice "eat in moderation" from personal trainers, nutritionists & doctors then I'd be a millionaire, infact even if I had a penny for every time this was said then I'd STILL be pretty damn well off too!

So why is "Eating in Moderation" making you fatter I hear you ask?

Well read on; let me tell you what I mean...

On the surface, this advice sounds pretty innocent right? After all, eating in moderation allows you to lose weight whilst having your favourite foods doesn't it? You don't have to stress about being too strict with your diet do you, you can have that treat whenever you want and still get results right?

WRONG!

Here's my issue with this advice:

If "Eating in Moderation" worked then why have we currently got an obesity epidemic here in the UK and is getting worse?
If "Eating in Moderation" worked then why is the UK now the fattest country in Europe?
If “Eating in Moderation” worked then why is no one getting amazing fat loss results?

Sure, if people ACTUALLY DID eat in moderation then this advice would hold some clout but the truth of the matter is that NO ONE can do" Moderation". Be honest, when was the last time you ate (and drank) in moderation?

The other issue I have with moderation is that it differs from person to person, where do you draw the line? Everyone has their own concept of “moderation”, your version of moderation might be completely different to my version which makes it a really cr*p piece of dietary advice to give out and to follow aswell.

Let's not beat around the bush here, if you want to drop bodyfat anytime soon then you simply HAVE to STOP listening to this piece of advice. IT DOESN’T WORK!

As you may have guessed I have a real problem with "Eating in Moderation." This is usually something that fat people say to make themselves feel better (which is why they’ll never be dropping bodyfat anytime soon either), or people that have always been skinny and have NEVER had any concept of being overweight. That sounded really harsh and I apologise if I offended anyone but unfortunately is true.

Below is a picture my personal trainer and good buddy Austin Lawrence designed to highlight the "Eating In Moderation" point:



Ask yourself this:

Are you looking for ‘moderate’ results or results that will see you blow people away with how you look in that new dress or suit? Results that leave your friends totally shell shocked with your total body transformation? Put simply, the more times you "eat in moderation", then the more ‘moderate’ and decidedly average your results will be after the 28 days. It’s as simple as that really.

So do yourself a favour and stop listening to this bit of advice, it’s not working for you.

Eat clean for the next 28 days, remove wheat, dairy, processed food & sugar from your diet. Stop drinking alcohol, drink plenty of fresh clean water, keep it strict, stick to the rules and remember:

MODERATION SUCKS!

Peace out ;-)

Sam Winkworth - The South East's Leading Fat loss Expert

PS - Our next Bootcamp kicks off on Monday 25th July. Because you have this article, you're entitled to your first week FREE! Call us on 07817 403 398 to register your place or go to www.evolutionbootcamp.com Our campers regularly lose between 5-7lbs in the first week.

Why You're STILL Fat! And What To Do About It!

Ever wondered why some people are successful when it comes to losing bodyfat while others simply won't get anywhere near the results that they thought they would?

In this blog, Iam going to address the reasons why you're still fat (or unable to shift that last inch), and tell you what to do about it.

I've been a fat loss coach for well over 10 years now, during which time I have consultated, coached and trained thousands of people who want to lose weight and drop their bodyfat. Below are my top 5 mistakes that people make (on a regular basis!) when it comes burning that stubborn bodyfat:

1) They Are "Victims"

Your success begins with taking 100% responsibility of your life and dropping ALL the reasons you can't succeed and haven't succeeded when following a diet programme in the past.

"I don't have time"
"I'm too busy"
"My kids come first"
"My mates will put peer-pressure on me"

are ALL victim stories or to put it simpler: EXCUSES that are stopping you achieve the fat loss success that has eluded you all these years. Sorry if that sounded harsh but until you REALISE that you simply HAVE to ditch the excuses and victim stories to achieve success, the better.

2) They Are Suffering With" Dietary Dishonesty"

Alot of people I've spoken to, THINK they eat healthy, when the truth of the matter is that when I analyse what they've eaten and drank over the week, they are not eating healthily at all. Quite the opposite infact. Eating healthy is NOT having cereal for breakfast and a shop bought sandwich for lunch. Cereal actually has a ton of sugar in it (and completely strips your magnesium levels, but thats for another article) and consuming bread on a daily basis will put a huge hault on your fat loss progress. Oh, and eating healthy during the week and then going out at the weekend and getting wrecked surprisingly won't do your fat loss progress any good either!

3) Their Planning Sucks!

Planning what you're going to eat over the week is probably the most important thing to do when embarking on a fat loss programme yet 90% of people starting off simply dont do it. Being caught with not having anything healthy to eat out (on day trip for example) or "only being able to buy something on the run whilst at work" are both common mistakes that people make who don't plan ahead.

4) They'll Start "Tomorrow"

Alot of people wait for the "perfect time" to start their exercise/ nutrition plan when the truth of the matter is that there isn't one. Life always gets in the way. Holidays, work do's, weddings will ALWAYS be there. People who do this usually spend their whole life "yo-yo dieting" which is the exact opposite of what their trying to achieve.

5) They're Doing The Wrong Exercise

Those of you that regularly follow my blogs will know that I'm always talking about creating "metabolic disturbance" which is how many calories you burn long after the session finishes. Long, slow boring cardio, like jogging, swimming, using the cross trainer/stepper will NOT achieve metabolic disturbance and are therefore not the greatest workouts for burning bodyfat.

Alot of people are also training TOO MUCH, which, if this is the case, then until they cut down on their training and take a frickin rest then they will quite simply never get rid of that last inch of belly/hip fat.

So now that you know where you might be going wrong, here's what to do about it RIGHT NOW:

1) Toughen Up!

Quit blaming your circumstances for the reason why you're still fat. Man up and stop using excuses. Excuses are the number 1 reason why people will NEVER achieve success. Maintain a positive can-do attitude throughout and get rid of any negative people in your life and surround yourself with people who have the same fat loss goals as you.

2) Eat Clean & Use a food diary.

For the next 21 days, eat only organic meats, fresh fruit and veg.Only drink fresh clean water, avoid caffeine, alcohol and processed foods and write down what you're eating. Research shows that those who use a food diary are more likely to achieve fat loss results than those that don't. You can download the exact food diary I use with all my private clients over at www.evolutionfitnessandnutrition.com This will stop any "dietary dishonesty" going on.

3) Plan Ahead!

Know what you're going to eat on a weekly basis. If you're gonna be at work for 10 hours (or out for the day) then sort your life out and pack a lunch box the night before. Why do people have such an issue with this? It takes 5 frickin minutes. This is a VERY good nutritional habit to get into. Never be caught out with not having anything to eat for the day. If you know you're gonna be out for the morning, then make sure you have a good breakfast (you should be having one anyway but especially if you know you're going straight out), pack some almonds with a greek yoghurt or a piece of fruit for mid morning to keep you going until lunch.

4) Start Taking Action NOW!

Don't wait to start after that wedding or holiday, just get to it! You don't HAVE to be all or nothing to start off with! Done is better than perfect, even if its just doing a 10 minute bodyweight workout at home, it's a start and you can always build up at a later date. Orjust simply eliminating caffeine and sugar, thats fine, as long as you MAKE THAT START!

5) Intervals And Resistance Training Are Awesome Fat Loss Workouts

Stick to short burst workouts like circuits or intervals aswell as Resistance training (either using bodyweight, bands, free weights or barbells). These workouts have been research proven to burn more bodyfat than slow jogging, cycling or swimming long after the session finishes. Please don't misunderstand me here guys, I am not jumping on the "cardio bashing band-wagon", and I actually love going out for a run myself but I dont rely on it TOTALLY for fat loss. I still make sure I'm doing some resistance training workouts to help with creating that metabolic disturbance.

So there you have it, the main reasons why ALOT of people are STILL fat and how to start doing something about it. Follow those tips for the next 21 days and you'll start seeing some awesome improvements to your fat loss levels and your bodyshape.

Peace out : )

Sam

PS - Our new Fat Loss Bootcamp In Sevenoaks kicks off on Monday 11th April. Message me for details or check out the website on www.evolutionbootcamp.com Our campers regularly drop over 7 lbs a month whilst NEVER counting calories!

Why Zumba Is "PANTS" For Burning Bodyfat

My business mentor Paul Mort (who is also the UK's number one fat loss coach)recently wrote about this subject only a few months ago. He actually beat me to it (the swine!) but I feel, on a personal level that I need to write about this aswell as it's been on my mind for quite some time now.

Unless you've been living under a rock for the last 6 years,ZUMBA is the latest dance craze to hit our studio time tables.It combines latin dance moves in an aerobic style format. It's currently in over 90,000 locations across 110 countries so you could say that it's been a success!

Now before I get every ZUMBA instructor and their dog emailing me saying that Im being totally unfair and that you're "well out of order" for slagging off Zumba then let me tell you that I'm not.

I think ZUMBA is a great dance class and every time I watch it, it looks really fun. I've not tried it yet, although I've participated in many similar dance formats at fitness conventions/seminars and actually spent over 2 years teaching advanced choreography at the YMCA in Tottenham Court Road so I feel very qualified to talk about this subject.

So what's my issue with ZUMBA?

Well, although Zumba "is an exhilarating, effective, easy-to-follow, Latin-inspired, calorie-burning dance fitness-party" (as the company like to put it), it's not the best way to burn bodyfat.

Sure, its fun, just like the nintendo wii is fun when your playing wii tennis or wii fit but for burning bodyfat?

Hell no!

Let me tell you what I mean...

Slow,steady cardio, which is what you see most people doing in the gym day in, day out is NOT the best way to burn bodyfat. Infact, I've met very few people who have successfully used cardio to burn bodyfat.

ZUMBA, and other classes of the same genre are ALL in this category. Sure, you might get some moves that feel harder than others on occassions but its likely that a zumba style workout will be a steady state session (meaning no true interval training involved).

However, Research shows if you want to lose stomach fat, or any other fat for that matter, you MUST increase the intensity of your workout by doing short burst workouts like circuits or intervals.

Why?

To burn more calories long AFTER the workout has finished, that's why!

You see,when you exercise with intervals and resistance training, your body uses far more calories in the hours AFTER exercise than it would if you did ZUMBA or any other long, steady state workout.

This is what's called "The Afterburn Affect" and will help you lose that stubborn bodyfat and gain more muscle in less time than if you were doing your long, slow boring cardio that you've always done.

Dr Pompa says it best in the video below:



The Moral Of The Story?

ZUMBA classes are alot of fun and are a great way to get moving and maybe improve on your stamina somewhat but to use it as part of your fat loss plan?

Definitely not!

Stick to short burst workouts like circuits or intervals along with a good nutrition plan. Follow my advice and you'll see much better results than you're currently getting.

Peace out!

Sam

PS - Did you know that I run a really popular Fat Loss Bootcamp in Knole Park Sevenoaks with morning and evening sessions? Text/Call me on 07817 403398 to find out what special offer I have on at the minute.

You CAN do ANYTHING (Plus Some Awesome Fat Loss Tips!)

It amazes me when people say they CAN'T achieve fat loss success because of their circumstances.

"I can't follow diets.."
"I have kids, I can't eat healthily."
"I'm too busy to prepare food"
"My job doesn't allow me to"

are just some of the poor excuses that I hear on a regular basis.

Success starts by taking 100% responsibility for your own actions. Its not your kids fault or your bosses fault that you're fat and the sooner you realise that,the better. Sorry if that sounded a bit harsh peeps but I feel its my duty as your fat loss coach to move you from "thinking about it" to taking "massive action" and if that means giving you a kick in the butt every now and then,then so be it.

I want you to take a look at this video I came across the other day. It's a story about a US marine called Ivan Castro who devastantingly suffered a mortar attack whilst serving in Iraq. The result of the attack left Ivan permanently blind. Soon after, Castro found himself battling with anger and depression. He eventually met with a blind Marine however who helped him realize that the man he had always been, was still alive.


http://www.youtube.com/watch?v=2mW7waO604c

Amazing huh?

Still think you can't drop that "bit of bodyfat?"

Put's things in perspective doesn't it.

You Can Do Anything If You Want To, You Just Got To Toughen Up And BELIEVE That You CAN thats all!

Below are some killer fat loss tips that you can start using straight away:

1) Plan, Plan & Do More Planning

Know what you're going to eat tomorrow, and the next day and the next. A quote I heard recently from my business mentor and UK's number 1 fat loss expert Paul Mort, which was "it's better to rely on your planning rather than will power when it comes to your diet." I love this quote! This basically means don't be caught in a situation where you're relying on your will power (eg. a party, wedding etc) to get yourself through the situation. Plan ahead, eat BEFORE you go out, pack a lunch if you're going out all day. Pack it the night before, whatever it takes to stop you from getting into that situation where you might blow off course with your diet.

2) Create some "What-Scenarios"

This kind of coincides with the above. Write a list of "what if" scenarios that might come up over the next few weeks that may stop you from eating healthily and put a hault on your fat loss progress. eg "what if I'm invited out for a curry? what am I going to do?" Next write down how you're gonna deal with each scenario eg. "if I'm invited out for a curry, I will either a) eat before I go out b) phone up the restaurant the night before and find out what healthy dishes they have. or c) Not go.

Plan out every scenario so that you know EXACTLY what you need to do before it's even come up. This may seem like a pain doing this but its well worth doing. This is the difference between achieving success and failure.

3) Eat Clean For 30 Days And Avoid Sugar!

Avoid wheat, dairy, alcohol, caffeine & sugar. Stick to filling your shopping trolley with nothing other than fresh fruit, vegetables and lean meats such as turkey, chicken, seafood etc. Avoid packaged food and focus on home cooking. If I have time to cook and prepare food for the next day, then YOU definitely should be able to do! Remember, no excuses! This is what you need to do if you want to achieve fat loss success.

4) Do BODYWEIGHT Workouts

You don't need to be a member of a health club or have access to all the latest "state of the art" gym equipment to get fat loss results. All you need is your own bodyweight and a positive can-do attitude and you'll be well on your way. I'll be releasing my new e-book "Hit Fat Where It Hurts" which is a 30 day bodyweight programme complete with nutrition plan on Friday 14th January so keep 'em peeled.

5)BELIEVE You Can Do IT!

Just like Ivan, he believes he can do anything and he's proven it with his recent challenges he's done. Believe you CAN achieve fat loss success.

I hope this blog post has been helpful to you.

Sam Winkworth

If you have any fat loss tips that you'd like to share then feel free to leave a comment in the section below.

14 Day Fat Flush System

To pay for your 14 Day Fat Flush System and get access to all the fat melting meal plans, Bootcamp menus & meal plans that will help you lose a ton of bodyfat then all you need to do is click on the paypal button below:

As soon as you've done this I will then get in contact with you telling you where the exact meeting point is. You'll also need to let me know what sessions you want to be booked on.


Here's that paypal link to reserve your place on this special 14 day fat loss programme:

See you at camp ; )

Sam Winkworth

The Difference Between Evolution Bootcamp And Other Group Training Options

Alot of people ask me what's the difference between Bootcamp and other group training options.

Quite alot actually!

The first big difference is the nutritional support you get at Bootcamp.

Following the right nutrition plan is crucial if you want to see healthy fat loss results. Poor nutrition is like driving a Ferrari with cheap engine oil in it.You will not get very far. Here at Evolution Bootcamp we look at optimising your nutrition so that you can start to see results in just 28 days without compromising your health.

Our nutrition plan isn't just a few diet tips that you'll find on the internet, it's really more of a nutritional philosophy that's designed to get you some great fat loss results in just 28 days.

The programme is all about eating great food, drinking fresh clean water, avoiding processed food and eating organically whenever you can.

You won't find us pushing any pills, powders or supplements your way whatsover to make your results look better than they actually are - just eating the way mother nature intended you to eat, that's it!

The Second Big Difference Is The Workouts We Use

The sessions we use at Bootcamp have been tried and tested on all our private 1-2-1 clients, and with great success too.

Put simply, we know how to create the best fat loss workout in just 45 minutes.

All our workouts we use at Bootcamp are designed with metabolic disturbance in mind. This means how many calories you'll burn long AFTER the workout finishes, even when you're resting. something that you don't always get with other group training options.

Bootcamp takes place every Monday (9.30am), Tuesday (6.30pm), Wednesday (9.30am), Thursday (6.30pm) and Saturday (8.30am)in Knole Park, Sevenoaks.

It also takes place every Tuesday (6.30pm), Thursday (6.30pm) and Saturday (9.30am) in Tonbridge Park, Tonbridge.

For more information and to reserve your place please call/text 07817 403398 or email sam@evolutionfitnessandnutrition.com

Alternatively, click on the paypal link to reserve your place:

PS - if you book your place before September 1st then we'll offer all readers a second month at half the price.