Matlock / Bakewell gym - Blog

The Woodlands newsletter: Monday 18th June 2018

Friday 15th June 2018

Hi,

If you've ever wondered how to lose fat fast, we need to get one thing straight: there's no quick-fix, overnight answer to weight loss. No matter what diet pill, promotion, or fad is going around, weight loss doesn't occur in the blink of an eye. In order to burn body fat, you need to both eat a clean diet where you consume fewer calories than you burn during the day. And you need to workout. The problem is that some people believe all workouts are created equally. But they're not. They're really not.

Different workouts give you different results. If your goal is to increase your overall fitness level and work your heart, you want aerobic exercise. It's okay for that to be "low-impact" like walking, jogging, or swimming. But if your goal is to lose fat, you can't just jog at a steady pace every day and expect to see the pounds come off. You need to incorporate a different type of exercise: High Intensity Interval Training. The majority of our classes are based around HIIT. Why? Because it works. Fact.

If you're new to High Intensity Interval Training, or HIIT, it's a fairly simple concept: work harder, not longer. You exert maximum effort through quick, intense bursts of exercise followed by short recovery periods. These intervals get your heart rate up and burn more fat and calories in less time - and more effectively - than Low Impact Steady State exercise (LISS).

How do HIIT workouts burn fat better? Well, High Intensity Interval Training (HIIT) improves insulin sensitivity by anywhere from 23-58%. This is crucial because insulin sensitivity helps boost fat loss. If you become diabetic your body has more and more trouble losing fat.

HIIT increases post-exercise energy expenditure, also known as Excess Post-exercise Oxygen Consumption (EPOC). After a good HIIT session, oxygen consumption and caloric expenditure remain elevated as the working muscle cells restore physiological and metabolic factors in the cell to pre-exercise levels. This translates into higher and longer post-exercise caloric burn.

HIIT may play an especially key role in decreasing abdominal fat stores—that visceral fat that surrounds the organs in your stomach, and coincidentally, the area so many of us struggle to lose weight around.

If you're struggling to lose excess weight and you feel like you've tried everything else—clean eating, consistent workouts, etc—it's time to consider HIIT training. No one can spot-reduce their way to flat abs overnight, but it is possible to burn more fat more efficiently by incorporating High Intensity Interval Training if you're currently just doing Low Intensity Steady State cardio or weight training.

Some of my favourite HIIT workouts use the Tabata method, which consists of 20 second intervals of all-out effort followed by 10 seconds of recovery, for eight cycles in a row. I've been teaching HIIT classes for years and have seen lots of my participants change their bodies and fitness level with consistent HIIT training. Yes it's intense, but if you ease into it and listen to your body, you really can boost your body's fat burning abilities.

We offer a variety of classes / group exercise sessions throughout the day to help you achieve you build fitness, strength co-ordination and flexibility whilst burning fat. All classes are limited to 8 people.

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.

Gym & Classes :

This membership includes:

✔ 48 sessions available every week.
✔ Classes include HIIT, Bootcamp, Kettlebells, Body Conditioning,
Legs, Bums and Tums, Upper Body Blitz, Pilates and more.
✔ Up to 8 people per session.
✔ Come to as many sessions as you like.

Gym & Classes membership prices (paid monthly):

Single: £32pm for 12 months, £34pm for 3 months and £36pm for 1 month.
Joint/Student: £30pm for 12 months, £32pm for 3 months and £34pm for 1 month.

Here is a list of our classes:

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 & Unlimited Personal Training 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







The Foundation for Effective Fat Burning Classes

If blasting body fat and burning calories is one of your main exercise goals, what follows are our fundamentals for making sure you get the most out of every fat burning workout minute.

You have to be intense with your fat burning exercise.

Without exaggerating, I've said this millions and trillions of times before; don't be fooled by the so-called fat-burning zone. This is a ridiculously misguided notion that working at a lower intensity is better for fat burning than working at a higher effort level (say, for example, walking instead of running).

Harder exercise: burn more calories. It is this that really counts when it comes to losing fat. Law of thermodynamics.

We have chosen your fat loss exercises carefully.

There is no such thing as the 'ultimate' calorie-burning activity. Energy burned is dependent not just on the activity itself, but on how much effort you put in, how skilled you are at it, how long you do it for, and how often. So choose a fat burn exercise that you are going to do regularly and consistently.

Choose an activity that you actually enjoy (within reason: it still has to be challenging!). Also, choose one that is practical and accessible.

Exercise larger muscles for greater calorie burn

Serious fat-burning activity uses the large muscle groups of the body: thighs, bottom, chest and back. Higher overall recruitment of muscle = higher calorie expenditure. Simples. So in your gym workouts, you are much better off using resistance training exercises than cross trainers or other cardio machines for maximum calorie burn.

Sustainable exercise development:

To fire up the calorie furnace, fat-burning activity has to be sustainable for a reasonable period. So while skipping is great exercise, it's not much use if you can only do it for three minutes. I recommend 20-60 minutes per session, three to five times per week. It doesn't have to be continuous effort.

Interval training to maximise calorie burn:

Interval training, in which you mix hard efforts with bouts of recovery, is one of the best ways of maximising calorie expenditure, improving aerobic fitness and making use of limited time. To get the most out of an interval session, ensure that you work outside the comfort zone on the efforts and ease right off during the recoveries. Try a 1:1 rest/work ratio to start with (For example: 20 seconds on: 20 seconds off).

Carry the exercise load:

Activities that are weight bearing use more calories than those in which your weight is supported (such as swimming or cycling), simply because you have to shift your own body weight against gravity.

Go for the afterburn:

One of the best things about exercise is that the fat-burning benefits continue long after you've got out the shower. This 'afterburn' (increased calorie expenditure) is far greater following exercise at 75 per cent of maximum heart rate, or higher - another reason to eschew those low-intensity workouts!

Increase exercise intensity:

If you want to keep seeing results in your fat-burning programme, you must keep increasing the intensity. This isn't the same as increasing your effort, because as you get fitter, your body will be able to cope with increasing demands. If you rest on your laurels, the benefits will begin to tail off.

Here is another list to our classes:

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

If you need any further information, please contact me.


Moroccan mushrooms with couscous

Ingredients:

1 red onion, sliced
1 tsp olive oil
½ tsp ground cinnamon
1 tsp ground cumin
300g mushroom, quartered
400g can chopped tomatoes
410g can chickpeas, rinsed and drained
1 tsp clear honey
175g couscous
50g soft dried apricots, diced
Handful flat-leaf parsley, roughly chopped

Method:

Fry the onion in the oil for 6 mins until softened. Add the cinnamon and cumin and cook for 1 min, stirring. Add the mushrooms, cook for 2 mins, then stir in the tomatoes, chickpeas and honey. Season and simmer for 7-8 mins.

Meanwhile, mix the couscous with the dried apricots and some seasoning in a bowl. Pour over 250ml boiling water, stir to mix, then cover. Leave to stand for 7 mins or until softened. To serve, fluff up with a fork, stir in the parsley and top with the mushroom mixture. Great served with some green beans.


Useless Facts

Daylight Saving Time is not observed in most of the state of Arizona and parts of Indiana.

James "Chiz" Chisnall doesn't breathe; he allows the air to enter his nose.

Ants closely resemble human manners: When they wake, they stretch & appear to yawn in a human manner before taking up the tasks of the day.

When Carlo Pancaro goes outside, it's the sun that needs protection.

Bees have 5 eyes. There are 3 small eyes on the top of a bee's head and 2 larger ones in front.




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