Woodlands Fitness Centre

The Woodlands newsletter: Monday 6th August 2018

Monday 6th August 2018

Hi,

How do you know how many calories you need? This is a question I get asked a lot and I'm sure it's a subject I've covered in a previous newsletter. John Stone, our official historian and keeper of the Ancient Scripts, will be able to confirm.

You know that calorie intake needs to be compared with energy output. There are several different formulas for determining estimated caloric needs. All are based on the principles of energy balance: Energy being used up or expended throughout the day should be equally consumed for weight maintenance.

Weight loss occurs when energy intake is lower than actual energy output, and weight gain occurs when energy intake is greater than actual energy output.

Many different factors affect someone's energy output. These factors include age, sex, height, weight and energy level. It is important to determine daily caloric intake to achieve the right energy input balance to suit your lifestyle.

This subject is explored later in our article: How do you know how many calories you need?

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:

✔ 139 classes every month.
✔ 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:

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 & classes 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


How do you know how many calories you need?

Most calorie intake equations are based on determining a person's resting energy expenditure. This is the energy necessary to sustain life and to keep the heart, lungs, brain, liver and kidneys functioning properly. Your resting energy expenditure will account for about 60 to 75 percent of your total daily energy expenditure. The remaining energy expenditure is through physical activity, which is about 25 percent, and the metabolic process of digesting food, which about 10 percent.

According to the American Dietetic Association, the Mifflin-St. Jeor equation has been found to be the most reliable in predicting actual resting energy expenditure within 10 percent. The equation is recommended by nutrition professionals.

The Mifflin-St. Jeor equation was developed in 1990 and has been validated by more than 10 studies. The Mifflin-St. Jeor equation is gaining popularity among the nutrition professionals for accurately estimating caloric needs. The equation is as follows:

For females:

10 x (Weight in kg) + 6.25 x (Height in cm) - 5 x age - 161

For males:

10 x (Weight in kg) + 6.25 x (Height in cm) - 5 x age + 5.

These equations should then be multiplied by physical activity factors to estimate daily caloric needs.

Worked examples:

Female:

10 x 75kg = 750
6.25 x 165 = 1,031

750 + 1,032 = 1,782

45 years x 5 = 225

1,782 - 225 = 1,557
1,557 - 161 = 1,396

Male:

10 x 82kg = 820

6.25 x 185cm = 1,156

820 + 1,156 = 1,976

39 years x 5 = 195

1,976 - 195 = 1,781
1,781 + 5 = 1,786

To give yourself an idea of the total calories you're burning in a day, you take that number and multiply it by your personal activity factor:

Sedentary = 1.2

Lightly active = 1.375

Moderately active = 1.55

Very active = 1.725

Extra active = 1.9

From these figures you need to calculate your target calorie deficit. Last week I discussed 3 different calorie deficit targets. An aggressive calorie deficit can help you lose weight faster, but it can also make you hungry and lacking in energy.

If you're lacking in energy when sticking to your calculated calorie target then increase your calories by 200 and re-evaluate how you feel after a week. Your results may take longer to show up, but it will feel like less of a struggle and you'll be more likely to maintain your progress.

Conversely, if you feel like the target gives you more than enough to eat and you're not seeing results, try reducing the target slightly by eating less.

I often get asked if it matters where your calories come from. In next week's newsletter I'll discuss how a nutrition professor's "convenience store diet" helped him shed 27 pounds. Human metabolism is complex. Gaining or losing weight takes more than hitting your calorie goal. Fat, protein, and carbohydrates all have different nutrient functions in the body, and an effective diet will include at least a little of all three macronutrients.

Protein builds muscle and maintains other body tissue. Fat provides energy, regulates hormone production, and keeps you full. Carbohydrates also provide energy and help you sleep at night.

So we know that eating fewer calories than you expend can help you lose weight. But did you know that the type of calories you eat influences your results? For example, if you eat very low-carb and have trouble sleeping, your hunger levels could rise and you might struggle to keep your calorie intake low enough to lose weight.

If you don't eat enough calories from fat or carbs to power your workouts, you could end up burning fewer calories than you think, because you won't be able to work hard enough in the gym.

Fat, protein, and carbohydrates are all metabolized differently and are converted into body weight with different rates of efficiency. Protein and carbohydrates each provide 4 calories per gram, while fat provides 9 calories per gram.

You need to eat fewer calories than you burn to lose fat. However, if you restrict your energy intake for too long, this can eventually slow your metabolism in a process called "metabolic adaptation," which makes it difficult to continue losing weight.

To combat metabolic adaptation, you can use a strategy called "reverse dieting," in which you gradually increase your caloric intake in order to raise your metabolism. Even though it sounds a little crazy to increase calories to lose weight, this ultimately helps you burn more calories.

To create an effective reverse diet, you may also need to do less cardio and more heavy lifting, which will further optimize your metabolism to build muscle and shed fat. If you've reached a point with your dieting where you think you may need to reverse diet, do it strategically to maximize your results.

I'm sure all of the above makes sense but any questions just ask me.


Roast Pork

Ingredients:

2-2.5kg/4lb 8oz-5lb 8oz boned pork shoulder, rolled, skin scored
1 tbsp olive oil
½ lemon, juice only
2 onions, thickly sliced
Salt

For the rub:
4 garlic cloves, crushed
1 red chilli, finely chopped
1 tbsp fennel seeds, lightly crushed
4 cloves, ground
½ tsp black peppercorns, crushed
1 tsp smoked paprika
1 tsp ground cinnamon
1 tsp dried thyme (or 1 tbsp finely chopped fresh thyme)
1 tsp dried oregano (or 1 tbsp finely chopped fresh oregano)
3 tbsp olive oil
1 tbsp red wine or sherry vinegar

For the gravy (optional):
1 tbsp plain flour
100ml/3½fl oz white wine or Fino sherry

Method:

Preheat the oven to 230C/210C Fan/Gas 8. For the rub, mix all the rub ingredients together with a pinch of salt.

Push the rub into the score lines of the pork skin and deep into the flesh - you should be able to do this without cutting through the meat as the joint is rolled. Wipe off any excess from the skin, then rub with the olive oil and pour over the lemon juice. Sprinkle the skin with salt.

Spread the onion over the base of a roasting tin and place the pork on top. Add 250ml/9fl oz water. Roast on the high heat for half an hour - after this point the skin should be starting to crisp up and brown. Reduce the heat to 180C/160C Fan/Gas 4. Then continue to roast for 25 minutes per half kilo of meat.

Remove the pork from the oven and leave to rest, lightly covered with foil, for at least 15 minutes. Strain off the contents of the roasting tin, arranging the onions around the pork if you like. Then wait for the liquid to settle. Skim off the fat (there will be quite a lot).

To make the gravy, sprinkle a tablespoon of flour over the roasting tin and stir over a medium heat until you have scraped up anything stuck to the base of the tin. Add the wine or sherry and mix until you have a roux-like paste. Add the skimmed pan juices and thin with a little more water if necessary to make gravy.
Alternatively, simply serve the pork with the skimmed pan juices - they will have plenty of flavour from the rub.

Enjoy!


Useless Facts

In eighteenth-century English gambling dens, there was an employee whose only job was to swallow the dice if there was a police raid. This is Ben Pink's dream job.

Becky Smith plays ping pong with a bowling ball.

There are no clocks in Las Vegas gambling casinos.

Jamie "Baggy" Bagshaw doesn't lift weights because it infers that he has limits to his strength. Instead, Baggy solely does Zumba.

The human tongue tastes bitter things with the taste buds toward the back. Salty and pungent flavours are tasted in the middle of the tongue, sweet flavours at the tip!

There are no Las Vegas gambling casinos in clocks.






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