Woodlands Fitness Centre

The Woodlands Fitness Centre newsletter: 10th April 2017

Monday 10th April 2017

What's New?

The newsletters were getting progressively longer and longer so I've decided to limit them to 2 pages but write a new one each week.

New equipment:

Nytram Pro Gym Equipment are currently making us a hack squat machine. This is due for delivery this week.

Easter opening times:

Good Friday (14th April): 9am - 2pm
Easter Sunday (16th April): CLOSED
Easter Monday (17th April): 9am - 2pm

New classes / group sessions timetable:

We've got a new classes / group sessions timetable. These sessions are designed to finding a balance between a fun and sociable class environment with the expert attention that comes with a personal training session. Our classes / group sessions provide a measurable, results-focused program at a fraction of the cost of personal training. All classes are included in our normal membership fee. It is very important that each person leaves the class knowing they've had a proper workout and are progressing towards their goals.

Opening Hours:

Monday: 7.30am - 9.00pm
Tuesday: 8.30am - 9.00pm
Wednesday: 7.30am - 9.00pm
Thursday: 8.30am - 9.00pm
Friday: 7.30am - 8.00pm
Saturday: 8.00am - 2.00pm
Sunday 8.00am - 2.00pm

100 Total Reps:

I've put together a workout based on German Volume Training (GVT), which I've called "100 Total Reps". This time efficient program is designed for torching stubborn body fat in a short period of time. Stick to this rep scheme for a full six weeks whilst keeping your diet clean - and that shredded body you could never achieve through endless cardio sessions will be yours very soon. I promise.

FREE 30 Minute Fitness slots:

We're also now offering FREE trial 30 Minute Fitness slots. These 30 minute fitness slots are so-called as they're designed to drive the maximum results in just 30 minutes, meaning they can be 'slotted' into your schedule, no matter how busy it is.

Our approach to training feature a range of training methods - all created to challenge each area of the body in a time-efficient and effective way. The focus is on resistance training and HIIT as opposed to weight lifting, as these are the best way to change the composition of your body (less body fat).

We always want to know what you think of the Woodlands Fitness Centre - the gym, classes, prices, personal training, group personal training, and anything else. Please speak to either of us at the gym, email any feedback and suggestions to the email address at the end of this newsletter.

Thanks,
GW


Torch fat with 100 Total Reps.

Stick to the following rep scheme for a full six weeks while keeping your diet clean, and that shredded body you could never achieve through endless cardio sessions will be yours very soon.

Every day I meet well-intentioned people who revolve their fat-burning efforts around low / moderate intensity cardio sessions. This "I'm trying to lose weight, so I'm just doing cardio" attitude has become epidemic. People waste countless hours on cross trainers, treadmills, and stationary bikes, with very little to show for it. The results they're after, of course, are washboard abs and an overall leaner physique, which is best accomplished through high-intensity lifting at appreciable volumes.

If you're a regular reader of the Woodlands newsletter you will probably be familiar with high-intensity interval training (HIIT). When it comes to cardio, HIIT is definitely the best way to strip off body fat. There is literally no reason to hop on a treadmill and run at a steady pace for 30 or more minutes unless you're an endurance athlete. If you're reading this newsletter the chances are you don't crave a marathon runner's physique.

As many of you will know, HIIT involves intervals of high-intensity exercise (such as running at 90% of your max heart rate) followed by low intensity (walking at a moderate pace) or complete rest. This is in sharp contrast to the typical steady-state cardio most people do at a moderate intensity, such as walking on a treadmill at 60-70% of their max heart rate.

HIIT works so well for reducing body fat because of the greater calorie burn (or EPOC: excess post-exercise oxygen consumption) that's maintained after the workout is over. In other words, you burn more calories and more body fat while you're sitting around doing nothing. HIIT is effective at enhancing the mechanisms in muscle cells that promote fat burning and blunt fat storage.

Weight training is actually a form of HIIT - you do a set with all-out effort, rest, then do another set, rest, and repeat. Resting two to three minutes between sets, however, is too long for a training session to be considered an effective form of HIIT. But all you have to do is shorten rest periods and you're doing a kind of HIIT that burns fat.

This routine is simple to follow - just not very easy to do. You have to do 10 sets of 10 reps. And you have to do these 10 sets of 10 reps in 5 minutes.

HIIT is incorporated via the rest periods between those 10 sets: rest between sets is limited to 10 seconds to maximize fat burning. Select a weight that's equal to 50% of what you could normally do for 10 reps.

A 1/0/1/0 tempo (1 second concentric / 0 second at the top of the lift / 1 second eccentric / 0 second at the bottom of the lift) is fine. If you can exceed 100 reps within the time frame, the weight is too light. If you do less than 80 reps, the weight is too heavy.

The 5 minute time limit means you won't be able to wander off during your rest periods - so no getting distracted by a text message or an extended trip to the toilet. You're ruled by the clock - which pushes the intensity for the cardiovascular system.

The major benefit of this program is rapid fat loss. Even though you're using light weights, your muscles will still get the signal to grow. 100 Total Reps make a very light weight brutally difficult to move. This pushes muscle fatigue to new levels, which stimulates the release of muscle-building hormones. Another obvious benefit of doing 100 Total Reps with progressively shorter rest periods is increased muscle endurance, which will boost your conditioning - this is a big advantage if you play sports.

For advice on how to implement this into your workout, please come and speak to me.


Lamb Kofta with Tomatoes and Tahini

Ingredients:

500g lamb mince
1tbsp cumin
Grated zest and juice of a lemon
A clove of garlic, crushed
2 spring onions, chopped
2 tomatoes, chopped
2tbsp tahini
Mint leaves

Method:

Mix the lamb with the cumin, lemon zest, garlic and half a teaspoonful of salt.

Divide into eight sausage shaped patties (squish them around skewers if you like).

Heat a griddle and cook the kofta on all sides until deep golden. Meanwhile, whisk 2tbsp lemon juice into the tahini, followed by 2tbsp water,

Arrange on a serving platter. Put the onions and tomatoes on the griddle to cook in lamb juices, stirring and scraping up the gunk. When just beginning to soften, tip them on to the kofta. Serve with the tahini sauce, plus some ripped mint leaves.


Personal Training Package of the week

8 x 45 minute PT sessions

£125

All sessions must be used within 4 weeks. 2 sessions per week

Contact us now for a FREE trial 30 Minute Fitness slot.



The Woodlands Fitness Centre Ltd
A: Unit 27, Molyneux Business Park, Darley Dale, Derbyshire, DE4 2HJ
T: (01629) 733 123
E: woodlandsfitness@yahoo.co.uk
W: www.woodlandsfitnessrowsley.co.uk