Matlock / Bakewell gym - Blog

The Woodlands newsletter: Monday 7th October 2019

Monday 7th October 2019

Hi, After deciding to transform your body, you have to clearly evaluate your current physical state and envision the goal which you will try to achieve. Keep in mind that we perceive our own body image differently than others perceive us, so the definition of your body transformation has to be decided by you. And this is the thing that you most probably won't hear from a personal trainer. Hundreds of people on TV, social media, magazine covers and even personal trainers can make you believe that there is one ideal physique for everyone. Don't rely on such information - even if you are able to achieve this 'ideal physique', it will be enormously hard to maintain. Many people are struggling…

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The Woodlands newsletter: Monday 30th September 2019

Monday 30th September 2019

Hi, Let's get this straight - transforming your body won't be easy, but it will be definitely worth it. Body transformations may vary depending on the goal a person is trying to achieve: it can be weight related (if you want to lose or gain some kilos), muscle mass related (if you want to gain muscle mass) or health related - get fitter, faster or stronger. Good personal trainers know some tips and tricks, how to make this process smoother for their clients, so definitely consider getting some help. It would be so much easier if someone would define what body transformation actually is. Actually, there is no straightforward answer to that! As each person is different, the concept of body transformation also…

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The Woodlands newsletter: Monday 23rd September 2019

Monday 23rd September 2019

Hi, In previous newsletters, I've discussed the "Can I eat that way for the rest of my life?" test for when you're choosing a diet. The premise of this test is simple: any nutritional plan you pick to lose weight must be part of a lifestyle change you will be able to follow - in one form or another - forever. If a diet plan is not a way of eating you can comply with indefinitely - even after you get to your target weight - then it's absolutely worthless. Just another unsustainable fad diet. People should also not be scared off by my "you have to eat this way forever" advice. This does not mean you will be dieting for…

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The Woodlands newsletter: Monday 16th September 2019

Monday 16th September 2019

Hi, According to the Google on tinterweb there are 7.53 billion on the planet - so writing these newsletters every week with advice or suggestion that apply to each and every single person would be a bit tricky. Maybe even impossible. So based on that, the advice, guidance or suggestions I give in my newsletters is not for everyone. These newsletters are not intended for those who really have their nutrition dialled in, such as competitive bodybuilders and other athletes who benefit from fairly dramatic changes in their nutrition, such as 'off season' and 'pre-contest' and so on. These newsletters are not intended for those with medical issues who may be on a specific diet to treat or manage a specific medical…

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The Woodlands newsletter: Monday 9th September 2019

Monday 9th September 2019

Hi, So let's recap what has hopefully been learned here: the big picture realities of permanent weight loss and how you can look at a weight loss program and decide for yourself if it's for you based on what has been in newsletters over the previous weeks: • Permanent weight loss is not about finding a quick fix diet - it's about making a commitment to life style changes that include nutrition and exercise • Any weight loss program you choose must pass the "Can I eat that way for the rest of my life?" test. You know that quick fix diets don't pass this test...? • The weight loss program you choose should ultimately teach you how to eat and be self reliant…

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The Woodlands newsletter: Monday 2nd September 2019

Monday 2nd September 2019

Hi, There is a sucker born every minute. Seriously. Some people out there are - like - super gullible. So why don't you see this type of honest information about the realities of long term weight loss more often? Let's be honest here, telling the truth is not the best way to sell bars, shakes, books, supplements, and programs. If - by some miracle - everyone who read these newsletters actually followed it, and sent it on to millions of other people who actually followed it, the makers of said products would be in financial trouble quickly. However, these businesses also know that "there's a sucker born every minute" - so I doubt they will be kept up at night worrying…

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The Woodlands newsletter: Monday 26th August 2019

Monday 26th August 2019

Hi, Sometimes you have to lower your overall training volume and frequency. When eating a calorie deficit, you're feeding your body LESS energy than it needs every day to create a negative energy balance and encourage weight loss, predominantly through the loss of fat. This means your body won't be able to repair itself or recover as fast and its capacity to bounce back from training sessions will be diminished whilst you're in a calorie deficit. For this reason, you want to be careful with how often you train and how much training you do. Here's why... When you lift weights, you damage the cells in your muscle fibres which signals the body to increase protein synthesis rates to repair this damage. Your body then…

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The Woodlands newsletter: Monday 19th August 2019

Monday 19th August 2019

Hi, I see too many people using isolation movements for weight loss. Why? You should focus on compound movements. These are movements which work multiple muscle groups through multiple joint actions and because you're using multiple muscle groups you can generate a lot more strength and power, which in turn means you can lift more and burn more calories. This means your focus should be on exercises like the following: Bench presses - incline or flat Shoulder presses - standing or seated Deadlifts - conventional, Romanian, trap bar, sumo Rows - bent over, Pendley, single arm Squats - lunges, pistols, step ups, leg press Pull-ups, chin ups or pull-downs. Dips When training in a calorie deficit you're training goal should be at a minimum to maintain your strength, but what rep…

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The Woodlands newsletter: Monday 12th August 2019

Monday 12th August 2019

Hi, Train using heavier weights. This is a must. Don't make the mistake of jumping on the 'light weights burn fat' bandwagon. Why? Because this propels you down the path to fat and muscle loss - which will leave you looking small, feeling weak and quite frankly being skinny fat. You know, the not enough muscle to be lean but also too much fat to lean look skinny look. Skinny fat. If you don't want your body to think you don't need your muscle mass and start using it for fuel you need to give it a reason to hold on to it. If you don't give your body a reason to hold on to muscle mass, your body will start…

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The Woodlands newsletter: Monday 5th August 2019

Monday 5th August 2019

Hi, Weight loss clubs etc are reliant on you achieving substantial weight loss. People incorrectly look at body transformational success in terms of weight loss and these achievements get lots of likes on social media, which in turn makes the Weight loss facilitator look good. Hence why many might be so keen to perpetuate these misconceptions. For some weight loss facilitators, weight lifting is the enemy. Maintaining muscle slows down weight loss - which makes their results less impressive. We all know muscle weighs more than fat and at 600 calories per Ib (compared to fat being 3,500 calories per Ib), its much easier to get rid of. Weight loss isn't just fat loss; it will include water and muscle loss.…

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