Woodlands Fitness Centre

The Woodlands Fitness Centre newsletter: Monday 15th January 2018

Monday 15th January 2018

Hi,

Over the last 2 newsletters I've included 2 instalments of an article about how to get bigger buttocks. This newsletter contains the final thrilling instalment of this article.

The fundamentals of growing any muscle (aside from that one, get your head out of the gutter!) are pretty much the same so aspects of the article could be applied to other muscle groups.

Thanks to many of the Instafamous gym users on Instagram who post seemingly never ending pics of their glute workouts or the product of their glute workouts (over the shoulder selfies of their posterior region!), I've been asked a lot of questions about the posterior region, namely the buttocks. Not everyone wants to change the appearance of their buttocks. And that's absolutely fine! But for those who do it can be tough to know exactly how to go about it and how your diet, training, and lifestyle can support or inhibit your goals.

We now offer Unlimited Personal Training for just £10.99 a week.

The premise is simple: 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 a proper personal training session.

Our Unlimited Personal Training membership offers professional coaching, support, motivation, accountability and results at a fraction of the cost of 1-to-1 Personal Training.

The 45 minute sessions are designed for people of mixed ability. The membership is only £10.99 a week (paid monthly). And there's no contract.

Sharing the workout enhances the experience for participants. Having someone exercising with you can push you a little harder than you might do on your own. Both the trainer and participants are there to help you get through the workout. Exercising with friends can definitely be fun. When you stick to a training routine, you will get the results. Research shows that members that are involved in programs are more likely stick with it.

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 available every week.
✔ Share the sessions with up to 5 other people.
✔ Come to as many sessions as you like.
✔ Each session will be identical to a 1-to-1 personal training session.
✔ No contract

Unlimited Personal Training prices (paid monthly):

Single: £10.99 a week
Joint: £6.99 a week

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

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

http://www.woodlandsfitnessrowsley.co.uk/group-exercise

PT prices:

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

8 x 30 minute PT sessions
£112

4 x 45 minute PT sessions
£80

4 x 60 minute PT sessions
£107

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, email any feedback and suggestions to the email address at the end of this newsletter.

Thanks,
GW


Things You Should Know Before Trying To Get Bigger buttocks (part 3)

Don't just limit your glute training to one kind of exercise. You should have tons of variety between the bodyweight moves you can do at home, adding resistance bands, and using dumbbells, barbells, or machines at the gym. People should perform a wide variety of glute exercises throughout the week, ranging from variations of hip thrusts, to squats, to deadlifts, to lunges, to back extensions, to cable kickbacks, and to lateral band walks.

Once your glutes are a little stronger, add weights and learn more challenging movements. Add some weight to the movements you've mastered — you can add a dumbbell or a weight plate to your glute bridges or a barbell to your hip thrust — and then trying new "buttmaker" movements like deadlifts, squats, weighted lunges, and split squats.

The amount of muscle and effort required to lift a weight 20 times without failing is insignificant compared to lifting a weight 6-10 times to failure. High-repetition training has its time and place, but I feel it's woefully overemphasized and leads to sub-optimal results.

But going too heavy before you're ready will really mess up your #gains. If you add a barbell to your hip thrust or a dumbbell to your glute bridge before you're strong enough to perform the movements with just your bodyweight, you'll end up using your lower back to move the weight, and that won't help you get bigger buttocks at all. In fact, it might put you at risk for injury. Add weight slowly and remember that movement quality is infinitely more important than the number on the weights.

Make sure you strength train three to five days per week and practicing progressive overload. When it comes to changing your body composition, working out consistently is second only to tightening up your nutrition. I recommend strength training at least three times per week (but five times per week is fine).

I emphasise the importance of employing progressive overload — basically doing more work over time. This can mean increasing reps, adding sets, levelling up to more challenging movements, or adding more weight to exercises you're already doing. Your body gets stronger and your muscles grow when you consistently challenge them, rest and refuel appropriately. Then challenge them some more.
You have to increase density in your workouts, which will allow you to build more muscle and burn more fat, while spending less time in the gym. The two biggest factors of density workouts, like any workout, are volume and duration:

Volume is how much work you do in a workout, or your sets x reps. Say you perform 5 sets of 5 reps in a workout, your volume for that workout would be 25 reps.

Duration is simply how long your workout lasts.

Therefore, density is a combination of these two factors; how much work you are doing in a given time frame. By increasing your workout density, you are not only burning more calories and building more muscle, you are also increasing your work capacity. And the more work you can do in a given time frame, the more calories you can burn, and the more muscle you can build.

Start and end each workout with your glute-training exercises. Each session should start with an exercise that targets that area. The more exposure you give that body part to grow, the more it will grow. Warm up with bodyweight glute-activating exercises (like glute bridges or hip thrusts), then doing the main part of your workout (making sure to include a multi-joint glute-targeting movement like deadlifts or squats), and then finishing with single-leg movements like glute bridge or hip-thrust variations, lunges, or split squats.

Be sure to take plenty of time to rest and recover. This doesn't sound true but it is: you don't build muscle (or make your buttocks bigger) in the gym. All that hypertrophy happens when you're recovering from a workout.

When you train for strength, you're actually breaking down muscle tissue. It's when you're resting and recovering that this damage is repaired and your muscles grow. Sleeping and eating is where the magic happens. Rest completely at least once per week but two days of recovery is even better. Also, a sports massage every so often would be great. Contact Jack Critchlow for a sports massage.

Staying mobile and flexible is crucial to meeting your goals. If your flexibility is limiting your ability to try more advanced movements or add weight to the training you're doing, you won't be able to practice progressive overload. Make sure you spend time stretching anything that's tight. Stretch your hips and ankles, which can be the problem areas when doing lots of glute training.

Make sure your expectations for results are realistic. In my experience, people who stick to my recommendations consistently and work out and eat in a way that support their glute goals usually start seeing big changes within three months of progressive training.

Many people can make changes to the appearance of their buttocks over time. But remember that everybody is different; There's also a significant genetic component to how all muscle, including the glutes, look.

Remember to love your buttocks for what it can do and to have fun no matter what your #buttgoals are!


Vegan Three Bean Curry

Ingredients:

1 tablespoon oil
1/2 teaspoon cumin seeds
1 teaspoon grated ginger
1 teaspoon grated garlic
1 green chili, chopped
1 medium red onion, chopped
14 oz can of chopped tomatoes
1/2 cup black beans
1/2 cup kidney beans
1/2 cup white beans
1 teaspoon curry powder
1/2 teaspoon cumin powder
1/4 teaspoon turmeric
1/4 teaspoon garam masala
Salt, to taste
1-1.5 cups water
1/2 cup coconut milk
2 tablespoons chopped cilantro
Juice of half lemon

Instructions:

Heat oil in a pan. Once the oil is hot, add cumin seeds and let them crackle.

Then add chopped onions, green chili and saute for 2 minutes or till onions turn translucent. You may add little salt to the onions while frying them.
Add grated ginger and garlic and cook for 2-3 minutes or till the raw smell goes away.

Add the can of chopped tomatoes to the pan. Stir and cook for 4-5 minutes.

Then add salt, curry powder, turmeric powder, cumin powder, garam masala and mix. Cook the spices with the tomato for an additional 3-4 minutes.

Stir in the 3 kinds of beans and mix. Cover the pan and let it all cook on medium heat for 5 minutes.

Add water, coconut milk and stir to combine. Adjust salt at this point.

Let the curry simmer for 5 more minutes and then add chopped cilantro.

Squeeze in some fresh lemon juice.
Serve this vegan three bean curry hot with rice or any bread of choice!


Useless Facts

To escape the grip of a crocodile's jaws, push your thumbs into its eyeballs - it will let you go instantly.

Zoe Hutchinson can tear a facebook page.

Reindeer like to eat bananas.

Dan Rose likes to eat reindeers.

When Becky Smith plays Pacman, the ghosts run away from her.

No word in the English language rhymes with month, orange, silver, purple or Critchlow.












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