Matlock / Bakewell gym - Blog

The Woodlands newsletter: Monday 15th October 2018

Monday 15th October 2018

Hi, One of the biggest exercise myths is that a designated number of repetitions need to be performed in order to get specific results. For example, if you perform 1-3 reps of an exercise you are working on power, 3-5 is for strength, 8-12 is for building muscle, and 15+ is for endurance. As a personal trainer, I am often trying to debunk this myth. This subject is explored later in our article: Why You Should Stop Counting Reps We have 2 main membership options: Gym Only: Single: £23pm for 12 months, £25pm for 3 months and £27pm for 1 month. Joint/Student: £22pm for 12 months, £24pm for 3 months and £26pm for 1 month. Gym & Groups: Are you bored of using the gym…

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The Woodlands newsletter: Monday 8th October 2018

Monday 8th October 2018

Hi, Okay, you've suffered through the previous newsletter in which I described the particulars of Metabolic Training? Metabolic training will help you to reverse the aging process and elevate your metabolic process so you can burn away stubborn, flabby fat and replace it with lean, toned muscle. This newsletter includes three tried and tested Metabolic Training strategies guaranteed to help strip away stubborn fat. You can stick with one strategy for a given timeframe or periodise strategies from one week to the next. This subject is explored later in our article: Metabolic Training Routines We have 2 main membership options: Gym Only: Single: £23pm for 12 months, £25pm for 3 months and £27pm for 1 month. Joint/Student: £22pm for 12 months, £24pm for 3 months…

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The Woodlands newsletter: Monday 1st October 2018

Monday 1st October 2018

Hi, Can you build muscle and burn fat at the same time? In last week's newsletter I discussed Metabolic Training, which is one of the best, most intense strategies for building muscle, torching fat, and improving overall physical fitness. At the same time. Metabolic Training should spike your metabolism, burn calories, lift your lactate threshold, build muscle and maximise your body's capacity for change. No magic or witchcraft here! Metabolic Training is just a term covering various combinations of intense, efficient cardiovascular and muscular training. Metabolic Training can involve supersets, circuits, speed, low rest and compound movements. Metabolic Training combines aerobic and anaerobic work, spanning traditional weight training and cardio. If you're sick of long rest periods and the sleepy treadmill slump,…

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The Woodlands newsletter: Monday 3rd September 2018

Monday 3rd September 2018

Hi, In last week's newsletter I wrote about how to reverse the aging process. If you want to know how to trigger your youth-enhancing hormones to destroy dead cells while elevating your metabolic process so you can burn away stubborn, flabby fat and develop lean muscle tissue, then the answer is metabolic training. This type of training involves doing certain types of exercises that involve your entire body, so you can activate as many muscles as you can in a short amount of time. Metabolic training involves completing compound exercises with little rest in between exercises in an effort to maximize calorie burn and increase metabolic rate during and after the workout. Your metabolism (aka metabolic rate) is how many calories your…

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The Woodlands newsletter: Monday 3rd September 2018

Monday 3rd September 2018

Hi, The short definition of metabolic training is completing structural and compound exercises with little rest in between exercises in an effort to maximize calorie burn and increase metabolic rate during and after the workout. Your metabolism (aka metabolic rate) is how many calories your body burns at rest. Most people think that cardiovascular exercise on machines such as treadmills and exercise bikes burns more calories than lifting weights. But that isn't necessarily correct. Working your muscles as well as your heart and lungs can improve your health and help you drop a clothes size faster. While cardiovascular exercise is a great way of burning the fat, adding a little strength training to your workouts will earn you extra calories every day.…

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The Woodlands newsletter: Monday 20th August 2018

Monday 20th August 2018

Hi, Do you worry about aging horrendously? You know when you meet someone who looks like Zelda from the Terrahawks and find out she's only 32. If you didn't experience 80's kids TV (arguably the best decade for kid's TV - prove me wrong!), then Zelda was the gargle voiced alien baddie with a walnut complexion and Tina Turner hair. A 3 pint maybe for some of you. According to science (yes! SCIENCE!!!), there's a difference between your chronological age and biological age. This means you can be 50 years old and literally have a body of a 40 year old. Or vice versa. I'm sure you've met someone that not only looks 10 years younger, but has boundless energy and…

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The Woodlands newsletter: Monday 13th August 2018

Sunday 12th August 2018

Hi, I often get asked if it matters where your calories come from. If you calculated that you'll lose weight by eating 1,800 calories a day then does it matter what those calories consist of? It could be 1,800 calories of burgers, chocolate bars, crisps or cake. Last week I wrote that the type of calories you eat influences your results. If you eat very low-carb and have trouble sleeping, your hunger levels could rise and you might struggle to keep your calorie intake low enough to lose weight. Or if you don't eat enough calories from fat or carbs to power your workouts, you could end up burning fewer calories than you think, because you're not giving it your all…

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The Woodlands newsletter: Monday 6th August 2018

Monday 6th August 2018

Hi, How do you know how many calories you need? This is a question I get asked a lot and I'm sure it's a subject I've covered in a previous newsletter. John Stone, our official historian and keeper of the Ancient Scripts, will be able to confirm. You know that calorie intake needs to be compared with energy output. 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, and weight gain occurs when energy intake is greater than actual energy output. Many different…

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The Woodlands newsletter: Monday 30th July 2018

Monday 30th July 2018

Hi, The most important part of every single weight loss diet is creating a caloric deficit. We all know this, don't we? This is when you consume fewer calories than your body burns. Or, you burn more calories than you consume. It's pretty much the same thing, although the latter is superior. Being in a caloric deficit puts your body in a state of negative energy balance, where it doesn't have the calories it needs to perform all of the daily tasks it needs to perform (moving, breathing, digesting, exercising, etc). So, in order to perform those tasks, your body is forced to burn your own stored body fat for energy instead. As a result, you lose weight (or more specifically, you…

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The Woodlands newsletter: Monday 23rd July 2018

Monday 23rd July 2018

Hi, Last week I talked about the importance of consistent training. Without a doubt consistent training is the most important aspect of success and forward progress. Even a poorly designed or random training program will produce results if followed consistently and training occurs regularly. In my experience, gym users that are still performing well in their 40s, 50s, 60s plus all have one thing in common: they've trained consistently over the years. If you're serious about getting results, especially in a way that will benefit you as you grow old (age gracefully, as we'd like to call it!), performing your sessions regularly, two to three times per week - without fail - is what will ultimately provide long term gains in fitness,…

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