Woodlands Fitness Centre

The Woodlands newsletter: Monday 30th July 2018

Monday 30th July 2018

Hi,

The most important part of every single weight loss diet is creating a caloric deficit. We all know this, don't we? This is when you consume fewer calories than your body burns. Or, you burn more calories than you consume. It's pretty much the same thing, although the latter is superior.

Being in a caloric deficit puts your body in a state of negative energy balance, where it doesn't have the calories it needs to perform all of the daily tasks it needs to perform (moving, breathing, digesting, exercising, etc). So, in order to perform those tasks, your body is forced to burn your own stored body fat for energy instead. As a result, you lose weight (or more specifically, you lose fat). This is why a calorie deficit is the absolute key to weight loss.

This subject is explored later in our article: Caloric Deficit to Lose Weight.

We have 2 main membership options:

Gym Only:

Single: £23pm for 12 months, £25pm for 3 months and £27pm 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, Kettlebells, Body Conditioning, 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

Caloric Deficit To Lose Weight

A lot of "experts" over simplify weight loss through a caloric deficit. There's more to it than just eating less or exercising more. There are 3 goals that need to be kept in mind when planning how big or small a caloric deficit should be to optimally lose weight:

1). Maximizing fat loss.
2). Minimizing muscle loss.
3). Doing it all in a way that is as doable and sustainable for you as possible.

Knowing this, there are typically 3 different categories of "sizes" that the deficit can be: small, moderate, or large.

Small Caloric Deficit:

With a smaller sized deficit, everything is at its easiest in terms of doing it and sustaining it. Since the amount of calories being reduced is so low, the fewest dietary changes are required.

This means pretty much no issues with hunger and mood, less metabolic problems, and little to no impact on training and recovery. Not to mention, the potential for muscle loss is at its very lowest.

On the downside however, the rate of weight loss will be at its lowest as well - and that's a pretty big CON for most people. Typically, most people want to lose weight as fast as humanly possible.

By reducing your daily calorie intake by too little, you end up losing weight at a rate that can be viewed as unnecessarily (and unbearably) slow for most people.

Large Caloric Deficit:

With a larger sized deficit, the rate of weight loss will be at its highest - and that's something that probably appeals to just about everyone looking to lose weight.

A large calorie reduction will be the hardest to do and sustain (due to hunger, mood, metabolic issues, etc). A large deficit will also have a large negative impact on training and recovery (among other things). This will increase the potential for muscle loss to its highest level.

By reducing your daily calorie intake by too much, you end up unnecessarily putting yourself in the hardest (and most unpleasant) position to achieve successful long term weight loss.

Moderate Caloric Deficit:

With a moderate sized deficit in the middle of the previous 2 extremes, you pretty much get the best of both worlds while greatly lessening (or completely eliminating) many of their potential drawbacks.

Each of the 3 different size deficits can indeed have a place in certain situations - but overall, a moderate sized caloric deficit is the best choice for losing weight successfully. You'll end up maximizing fat loss, minimizing muscle loss, and doing it in a way that is the perfect combination of easy, fast, sustainable, and enjoyable.

So....what is a moderate sized deficit? Well, the most common recommendation for a "moderate" sized calorie deficit is being 20% below your calorie maintenance level each day.

You might ask why the ideal caloric deficit based on a percentage of a person's maintenance level and not just a fixed amount. Quite simply, a percentage based deficit will ensure that the calorie deficit created matches the requirements of the person creating it.

A lot of personal trainers like to just recommend the old standby "500 calorie deficit each day." In fact, I was always one of those people and sometimes I still am.

It's a pretty solid size for a caloric deficit to be, as 1 pound of fat contains about 3,500 calories. So, if you created a 500 calorie deficit each day, you'd create a total deficit of 3,500 calories per week and should therefore lose about 1lb of fat per week. In theory.

This sounds nice and simple - but, it has one small flaw. It causes everyone to create the same size deficit and lose weight at the exact same rate regardless of their exact situation. Some people have a lot more (or a lot less) weight to lose than others. When you think about it like that, it seems a little silly to have someone with 10lbs to lose create the exact same size deficit as someone with 100lbs to lose.

With the "create a 500 calorie deficit each day" recommendation, that's exactly what happens.

However, a percentage based deficit would be based on each person's own calorie maintenance level to set the amount. As such, the deficit created will be in direct proportion to the amount of weight that needs to be lost by each individual person. The rate at which they lose weight will also be in direct proportion.

Example Calorie Maintenance Levels at a 20% Caloric Deficit:

2,000 calories per day x 20% = 400 calories below maintenance (1,600 calories per day)

3,000 calories per day x 20% = 600 calories below maintenance ((2,400 calories per day)

4,000 calories per day x 20% = 800 calories below maintenance (3,200 calories per day)

As you can see, someone with a higher maintenance level (and presumably more fat to lose) ends up creating a larger deficit than someone with a lower maintenance level (and presumably less fat to lose). The size of deficit is in direct relation to the amount of fat that needs to be lost.

This makes sense for a variety of reasons. The main ones that come to mind are:

People with more weight to lose should lose it at a faster rate than someone with less weight to lose. With a percentage based deficit, that's what ends up happening.

People with more weight to lose are less likely to lose muscle due to the higher abundance of fat on their body. Therefore, they can handle a larger deficit and faster rate of weight loss without the same risk of muscle loss (assuming they do everything else right, of course).

People who are leaner or just have less weight to lose are at a higher risk of losing muscle. Because of this, they should have a smaller deficit because they should have a slower rate of weight loss. With a percentage based deficit, that's what ends up happening.

Regardless of how much weight you need to lose, a deficit of 20% of your current maintenance level will usually mean everything is happening in a way that's best for you and your exact situation.

In next week's newsletter, I will discuss how to find our how many calories you need. And the week after that I will discuss whether or not it matters where your calories come from. Something to look forward to then.

I'm sure all of the above makes sense but if you have any questions please come and ask me.


Boiled egg, avocado & quick pickled radish tartine

Ingredients:

100g mixed radishes, cut into different shapes
1 tbsp white wine vinegar
A pinch caster sugar
1 large avocado
Juice ½ lime
A pinch chilli flakes
4 slices of your favourite bread (I used sourdough)
2 eggs, soft boiled for 6 mins, then rinsed under cold water, peeled and halved)

Method:

Toss the radishes in a bowl with the vinegar, sugar and a pinch of salt. In a separate bowl, mash the avocado with the lime juice, chilli flakes and some seasoning.

Toast the bread, then top each slice with a little avocado, half an egg, some pickled radishes and a few more chilli flakes, if you like.

Enjoy!


Useless Facts

Only female mosquito's bite and most are attracted to the colour blue twice as much as to any other colour.

Bruce Alexander only speaks when necessary. His main form of communication is folding his arms and gently shaking his head. Regardless of the situation, he is always understood.

If one places a tiny amount of liquor on a scorpion, it will instantly go mad and sting itself to death.

It is illegal to hunt camels in the state of Arizona.

Children are afraid of the dark. The dark is afraid of Claire Simpson.

It is perfectly legal - and actively encouraged - to hunt camels in Darley Dale. Especially if the camel is being ridden by James Turner.



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