Evolution Fitness & Athletics

First real piece of exercise in Spain. Nice wee jog along the strip. Not a runner by any means so pace is not great, but first time in this heat, I’m fairly happy with that.
‚ÄúChill all week??!‚Äù Nope. Not Evolution Athletes. üèÉü躂Äç‚ôÇÔ∏èüí™üèªüèãü誂Äç‚ôÇÔ∏ èüëäüèª

Loving my Fitbit. Getting these random little messages of encouragement.
“Why thank you Fitbit. I’ve always been an over achiever. Thank you for pointing that out.” 😊

Evolution Trainer Profile - Craig Mills.
Less than 10 weeks ago, on the 17th April 19 I begun a cut in which I planned to get as lean as possible before my 40th birthday fortnight.
Here are my results.
... Weight - 17/4 = 70.3kg 20/6 = 66kg Body fat percentage - 17/4 = 18.8% 20/6 = 13.3% Body Fat Mass - 17/4 = 13.4kg 20/6 = 8.8kg Muscle Mass - 17/4 = 54.2kg 20/6 = 54.3kg Metabolic age = 24 (The lowest tanita allows)
Visceral Fat score = 5 (The lowest I’ve recorded)
Methods used, nutrition wise, went with the 5/2 diet. Every Friday and Monday, I restricted calories to 500. The rest of the week, 2000. This was regardless of activity levels. On the full calorie days I trained mostly at least twice a day. Fasted cardio in the mornings and weight training afternoons/evenings.
Various cardio methods used. Weight training, for the first 5 weeks changed from my previous methods of lifting heavy as possible for 6-8 rep range, around 6 exercises to going for endurance. High reps, 12 to 15 for 4 sets at low weight for 4 to 5 exercises with 1 or 2 exercises heavier weight. After my 5 week check I realised that I’d lost a kilo in muscle. To counter act this I decided to change methods to German Volume Training. 10 sets of 10 reps at 70 to 80% of my 1 rep max for 3 exercises to stimulate greater muscle hypertrophy. This is further evidence of having to change things, shock your muscle into growth.
I am happy with progress. It could have been better as I gave myself allowances for a golfing weekend away and Kelly’s birthday but I’m happy with that.
So what next? Keep training up until my holiday in Costa Brava this week. After birthday celebrations I’ll track calories again for a couple of days before relaxing this on my week away. There is a gym at our hotel so I may try to limit damage to my progress but not too fussed if I don’t.
When I return home, straight back on the strict nutrition and training regime. The 5/2 diet did its job, now its gone. I will stay in a daily calorie deficit throughout the summer, try to get my body fat percentage to single figures then re-evaluate my goals for winter.
It’s a great journey, loving every minute of it. Even when my body fights me every step of the way with psoriatic arthritis, costochondritis and now Olecranon bursitis. Nothing stops me. I manage it, never give up, readapt and keep going. Focus on your goals, never be satisfied and keep growing.
Big thanks again to everyone who supports and encourages me. Really helps. We are all in this life together and if I can help and inspire just one person then I will go into the next 40 years a happy man.
Thanks again!!!
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Not Friday without the obligatory post training mirror selfie.

This stuff = The Baws.

And remember, all new members will be entered into a fee prize draw in which you have the chance to win a block of 3 PT sessions with Evolution Fitness & Athletics.
Online PT programmes also for runners up.
Get joining to be in with a chance to win. Winners will be drawn in August 19.

https://www.instagram.com/p/Byjo00kDK4c/? igshid=zesdo0yxznvj

Competition Time!!!
It will not be long until our Inverclyde Leisure Boglestone Gym reopens after renovation. Exciting stuff!!!
... To celebrate this great event, Evolution Fitness & Athletics will be running a competition in which you can win a free block of 3 Personal Training Sessions in the new Boglestone gym.
Anyone who signs up to a new Boglestone membership from June, through until the end of July, will be entered into the free prize draw. If you are chosen, you can win a block of 3 PT sessions with Evolution Fitness & Athletics. üí™üèªüèÉü躂Äç‚ôÇÔ∏èüèÉ‚Äç‚ôÄÔ∏èüë äüèªüëçüèª
There will also be some runner up prizes of free online training programmes with exclusive access to our very own Evolution Fitness & Athletics App. üí• üòÉ
Winners will be drawn at random on the 1st August 2019.
Good luck everyone!!!
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Coming Soon!!!!!
The Evolution Fitness & Athletics, Physique Management Club!!!!!
Would you like to know what makes up your current weight?
... Would you like to wonder why your weight eventually plateaus?
Would you like more information on your current physique?
Would you like to discuss and receive in depth advice to help with your goals?
Would you like advice on Nutrition as well as Exercise from a qualified Personal Trainer?
If your answer to any of these questions above is a big resounding YES!!!!, then why not join Evolutions Physique Management Club?
It’s now time to stop worrying or trying to work out what the figure says purely on your Weight Scales. At Evolution we will not just tell you your weight but also what makes this weight up. We can tell you your Body Fat Percentage, your Visceral Fat Level, your Muscle Mass, Water Percentage, Bone Density, Metabolic Age and Basal Metabolic Rate. (BMR)
Sound Complicated? Don’t worry, that’s why we are here. We will explain what each measurement means, why it matters and offer advice on how you can affect each score. With your BMR reading we are able to advise how many calories you should consume in relation to your goals. No gimmicks, no complicated point scoring system. We will keep the science simple. It really is a matter of calories in vs calories out and we will provide the information and tools to ensure you stay on track.
Not only will we take all these body composition readings, we can also take your inches from various sites on your body with optional Blood Pressure and Resting Heart Rate Monitoring. All this will help you gain an overall picture of how your general health is with regular monitoring to ensure you are on track to meet your goals.
At Evolution, we understand that not everyone is comfortable training in a gym for attending fitness classes. Not everyone has the budget to take out Personal Training Programmes. At our Physique Management club, you will have access to pick the brains of a fully qualified Personal Trainer, to receive talks on all aspects of Health & Fitness.
This club is an alternative to mainstream weight loss or weight management clubs. It’s an opportunity to drill down into your body composition.
If you do spend a lot of time in the gym and wonder why your weight has stopped decreasing or maybe increases, did you consider that you may be building muscle? Maybe your goal isn’t to lose weight but to increase muscle mass. We are here to help.
For further information on our Physique Management Club, including what’s involved, affordable fees, dates and locations please contact Evolution Fitness & Athletics here through IM. Contact Evolution PT Craig Mills direct via IM or e-mail craigmills.pt@hotmail.com.
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Eating Clean does not have to mean bland and tasteless.
Absolutely delicious.
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