Woodlands Fitness Centre

The Woodlands Fitness Centre newsletter: Monday 20th November 2017

Monday 20th November 2017

What's New?

Getting in shape and getting the results you crave doesn't have to be a full time job. In the last newsletter I talked about using time limits when you're training. Time limits hopefully prevent you from wandering off / getting distracted 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.

When it comes to fat loss, most people embark on a program of cardio and dieting. Strength training is sometimes an afterthought. Strength training, however, can burn just as much, if not more, fat than cardio.

Cardio can help you lose weight - but you will lose fat and muscle. You end skinny and soft. Ideally, you should try to retain or even build muscle while burning off fat. Why? A larger engine burns more fuel. Larger muscles burn more calories and more fat.

While cardio burns calories and fat when you're performing it, strength training has what is known as high EPOC or "Excess Post-Exercise Oxygen Consumption." This is a fancy term for saying how long your metabolism is elevated after exercise.

A well-designed strength program can elevate your EPOC or metabolism for up to 38 hours after the workout. In other words, you continue to burn calories long after strength training. When you stop doing cardio the calorie burning stops as well.

We have 2 main membership options:

Gym Only:

Single: £25pm for 12 months, £27pm for 3 months and £29pm for 1 month.

Joint/Student: £22pm for 12 months, £24pm for 3 months and £26pm for 1 month.

Unlimited Personal Training membership :

This membership includes:

✔ 48 sessions every week.
✔ Share the sessions with up to 5 other people.
✔ Come to as many sessions as you like.
✔ Each session will be structured as an actual personal training session.
✔ No contract

Only £10.99 a week (paid monthly)

http://www.woodlandsfitnessrowsley.co.uk/blog?aid=12525

Here is a list of our classes / group training sessions:

http://www.woodlandsfitnessrowsley.co.uk/classes/?Page_Name=classes

PT prices:

Here are a few examples using our most popular PT packages:

8 x 30 minute PT sessions
£100

4 x 45 minute PT sessions
£75

4 x 60 minute PT sessions
£100

All sessions must be used within 4 weeks. We use time limits with our personal training packages to encourage frequent and consistent training. Packages can be designed to your individual needs. We can adjust the time limits in advance to take into account holidays, business trips, etc.

All of our PT packages include full gym & group sessions membership."

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

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 us at the gym or email any feedback and suggestions to the email address at the end of this newsletter.

Thanks,
GW

8 x 8

Vince Gironda, the original "Iron Guru", was one of the most successful trainers of bodybuilding champs. Gironda was the first one to talk about increasing density to build muscle mass and lose fat. Density is the amount of work per unit of time.

Vince Gironda's 8 x 8 is an outstanding method of training because it introduces a different progression method that 99% of trainees have probably never tried. The basics are simple.

The progression is where it gets interesting. Instead of simply adding more weight to the bar, you reduce rest times. You start with 60 seconds of rest between sets and every time you successfully get all 8 reps for all 8 sets, you cut the rest period by 5 seconds.

The starting weight should be around 60% of your normal 8-rep maximum (that's assuming you normally rest a minute or two for 3 to 5 sets). The lowest you reduce your rest to is 15 seconds between sets (some may want to stop at 30). At that point, you can add weight and start over.

You should steadily progress for about 6 to 8 weeks as this is a different type of overload than your body is used to.

An alternative would be to set a time limit to complete all of the sets. 8 sets of 8 with only 15 to 30 seconds rest between sets should take around 5 minutes. So the goal would be to complete 64 reps within this time.

Even if you manage to work your way back to 75% of your original 8-rep max, you're still doing a lot more work in a lot less time. The pump and the mind muscle connection are incredible and it's also easy on the joints.

8 sets of 8 is a high volume, fast tempo, size building workout. It is not designed for strength development - it's primarily for bodybuilding or "cosmetic" improvements. 8 sets of 8 will also help you get leaner. The short rest intervals stress the cardiovascular system to the point where calories are burned, the metabolism is stimulated, hormones are stirred up and fat is melted away. Yes. Melted.

A training program with 30 second rest periods will elevate growth hormone levels to produce significantly larger muscle size. These results clearly demonstrate that the greater growth hormone levels triggered from shorter rest periods boost muscle size.

Three Bean Stew

Ingredients:

Large glug of olive oil
2 celery sticks, finely chopped
1 medium onion, finely chopped (optional)
Salt and pepper
4 garlic cloves, finely chopped
2 red chillies, deseeded and finely chopped
400g can of chopped tomatoes
4 tablespoons tomato purée
2 red peppers, finely chopped
400g can each of butter beans, black beans and cannellini beans, drained and rinsed
Large handful of fresh coriander

Method:

Heat the oil in a large saucepan over a medium heat. Add the celery and onion (if using) with lots of salt and pepper, then stir. Cook until the celery is turning translucent, then add the garlic and chillies and cook for a minute, stirring so that nothing catches.

Add the canned tomatoes, tomato purée, red peppers and 350ml of water and let it bubble for about 30 minutes, stirring to break down the tomatoes now and then, until the sauce is starting to reduce and the peppers are soft.

Once you're ready to eat, add the beans. They'll need about 10 minutes. When they've had that, turn the heat off and let cool slightly.

Serve in bowls with some Mango Salsa mixed through each serving, topped with a sprinkling of coriander.

Useless Facts

The largest tumour ever removed intact weighed 303 lbs.

When Joe Cooke turned 18, his parents moved out.

On the South Pole every direction you look is north. Unless you're James Turner. He just stands there looking at his feet.

Phil Coyne doesn't get drunk on alcohol. Alcohol gets drunk on him.

The world's first coffee shop opened in 1554 in Constantinople. But it wasn't until 1683 when coffee was served with milk, sugar, and a strainer was used to separate the grounds from the beverage.


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