Matlock / Bakewell gym - Blog

The Woodlands newsletter: Monday 19th October 2020

Tuesday 20th October 2020

Hi, Most people have this concept in their minds that in order to be healthy, fit, and strong that the number on the weighing scale has to be low and has to keep decreasing. Those people are wrong! Do you have any idea how dense muscle is? One pound of muscle weighs the same as one pound of fat, however, one pound of muscle is much more dense than fat. Did you know that having more muscle means that your body burns more calories at rest than fat burns? This is a huge key in understanding why the number on the scale is irrelevant. The more muscle that a body has, the heavier it will weigh. Muscle is dense, muscle is heavy! If…

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The Woodlands newsletter: Monday 12th October 2020

Sunday 11th October 2020

Hi, It's common for many of us to eat healthily during the week only to blow it on the weekends. The more consistent the diet, the more likely you are to achieve and maintain your weight loss year after year. Being consistent doesn't mean you have to robotically follow the same diet day after day. Below are a few ideas for ways you can stay healthy and still have some fun: Don't be too strict: Some people find that having a small indulgence each day, like a piece of chocolate or a handful of chips, keeps them satisfied and allows them to choose healthy options for the rest of the time. Have a plan: The single most important thing you do when eating healthy is…

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The Woodlands newsletter: Monday 5th October 2020

Sunday 4th October 2020

Hi, Losing muscle will slow your metabolism. When losing weight, the way to lose just fat is by adding strength training into your fitness program. Don't try to lose weight simply by performing cardio. The pounds you lose through cardio will come right back if you stop the cardio, without muscle mass to keep the weight off. Don't worry about bulking up or gaining too much muscle. For the majority of the population, it's simply not a concern. When you add muscle, you improve the body fat composition ratio, which is the main goal. Losing weight other than fat is unavoidable, but the loss of muscle mass will cause a rebound effect that leads to weight gain. Muscle is metabolically active and lights…

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The Woodlands newsletter: Monday 28th September 2020

Monday 28th September 2020

Hi, How can you maintain weight loss? Unfortunately, many people who lose weight end up gaining it back. In fact, only about 20% of dieters who start off overweight end up successfully losing weight and keeping it off in the long term. However, don't let this discourage you. There are a number of scientifically proven ways you can keep the weight off, ranging from exercising to controlling stress. I have numerous strategies to help you to tip the statistics in your favour and maintain your hard-won weight loss. Why do people regain weight? There are a few common reasons why people gain back the weight they lose. They are mostly related to unrealistic expectations and feelings of deprivation. Restrictive diets: Extreme calorie restriction…

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The Woodlands newsletter: Monday 21st September 2020

Sunday 20th September 2020

Hi, Every week I write these newsletters to try to communicate the most effective ways for you guys to train. There's a lot of nonsense in the fitness industry. Try watching the daytime infomercials on tv - there's always some nasty, plasticy piece of tat that some absurdly defined model is claiming to have used to have developed said absurdly defined physique. The reality is she's getting well paid to promote this nasty, plasticy piece of tat. To have developed her physique, she will have followed a certain type of diet and training structure. Mostly with weights and a calorie deficit. Not dicking about on a crosstrainer. The only way you could get a good workout by using some nasty, plasticy…

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The Woodlands newsletter: Monday 14th September 2020

Saturday 12th September 2020

Hi, How can you reduce body fat without losing weight? Well I'm glad you asked. Before I begin, let me point out that this is a gross over-simplification. Okay? To reduce body fat and stay at the same weight, you would need to build muscle at the same time as you lose fat, which isn't possible for most people. Bodybuilders often bulk up to build muscle, then slim down to lose extra body fat, which is an easier, more effective way to go about this than trying to do both at the same time. The end result is that you weigh the same as before but you have more muscle, less body fat and you look leaner. To maintain your current body weight, a…

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The Woodlands newsletter: Monday 7th September 2020

Monday 7th September 2020

Hi, Successful weight loss does not require people to follow a specific diet plan, such as Slimming World or Atkins. Instead, they should focus on eating fewer calories and moving more to achieve a negative energy balance. Weight loss is primarily dependent on reducing the total intake of calories, not adjusting the proportions of carbohydrate, fat, and protein in the diet. A reasonable weight loss goal to start seeing health benefits is a 5-10 percent reduction in body weight over a 6-month time frame. Most people can achieve this goal by reducing their total calorie intake to somewhere in the range of 500-1,000 calories per day. A diet of fewer than 1,000 calories per day will not provide sufficient daily nutrition. After 6 months of dieting,…

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The Woodlands newsletter: Monday 31st August 2020

Monday 31st August 2020

Hi, Maintaining weight loss involves a commitment to a healthful lifestyle, from which there is no "vacation." Although people should feel free to enjoy a special meal out, a birthday celebration, or a joyful holiday feast without feeling guilty, they should try not to stray too far from the path of healthful eating and frequent physical activity. Those who do may find that they lose focus. Gaining back lost weight is easier than losing it. Much easier. Achieving and maintaining weight loss is possible when people adopt lifestyle changes in the long term. Regardless of any specific methods that help a person lose weight, individuals who are conscious of how and what they eat and engage in daily physical activity or regular exercise will…

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The Woodlands newsletter: Monday 24th August 2020

Monday 24th August 2020

Hi, Do Weight loss diets work? The weight loss industry wants you to believe that diets work. Because they're trying to sell you something. I know right, how devious of them. However, studies show that dieting rarely works in the long-term. Notably, 85% of dieters end up gaining the weight back within a year. Additionally, studies indicate that people who diet are most likely to gain weight in the future. Thus, dieting is a consistent predictor of future weight gain. Not loss. The truth is that you probably shouldn't approach weight loss with a dieting mindset. Instead, make it a goal to change your lifestyle permanently and become a healthier, happier, and fitter person. If you manage to increase your activity levels, eat healthier, and sleep better, you…

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The Woodlands newsletter: Monday 17th August 2020

Monday 17th August 2020

Hi, Lockdown weight gain. A common topic of conversation just recently. So if you did gain weight I assume you'd now like to lose that weight? Awesome! I want to help you. So what exercises do you need to do? Well let's start with 3 sets of calorie deficit. Yes, we really need to talk calories. These will be specific to you, based on your age, weight and height. There are several different formulas for determining estimated caloric needs. All are based on the principles of energy balance: Energy being used up or expended throughout the day should be equally consumed for weight maintenance. Weight loss occurs when energy intake is lower than actual energy output. Yes? And weight gain occurs when energy intake is…

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