Matlock / Bakewell gym - Blog

The Woodlands newsletter: Monday 1st October 2018

Monday 1st October 2018

Hi,

Can you build muscle and burn fat at the same time? In last week's newsletter I discussed Metabolic Training, which is one of the best, most intense strategies for building muscle, torching fat, and improving overall physical fitness. At the same time.

Metabolic Training should spike your metabolism, burn calories, lift your lactate threshold, build muscle and maximise your body's capacity for change. No magic or witchcraft here! Metabolic Training is just a term covering various combinations of intense, efficient cardiovascular and muscular training. Metabolic Training can involve supersets, circuits, speed, low rest and compound movements.

Metabolic Training combines aerobic and anaerobic work, spanning traditional weight training and cardio. If you're sick of long rest periods and the sleepy treadmill slump, Metabolic Training might be for you.

This subject is explored later in our article: Can you build Muscle And Torch Fat At Once?

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 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 & 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, 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


Can you build Muscle And Torch Fat At Once?

Metabolic Training works by increasing your body's "change capacity." Traditional resistance training might tap 25 or 30% of the body's "change capacity". By comparison, Metabolic Training can increase your body's change capacity by 50% - not 25 or 30% - in only 6 weeks. Even better, Metabolic Training spreads improvement across multiple desired targets. Basically, when properly integrated into a periodised-training scheme, Metabolic Training can help you build muscle, burn fat and gain strength at the same time.

Energy expenditure over the course of an Metabolic Training workout can easily approach or exceed 600 calories, depending on the routine. Better yet, excess post-exercise oxygen consumption (EPOC) increases dramatically. EPOC, often referred to as afterburn, measures the energy expended to return your body to its normal, resting state after a workout. After working out, your body uses an immense amount of energy to recover. Intense training can elevate EPOC for 38 hours or more - increasing the total number of calories burned.

In addition to burning fat, Metabolic Training can also enhance muscle growth. It does so by increasing your lactate threshold, the point at which lactic acid rapidly begins to accumulate in your muscles. Lactic acid build-up can interfere with muscle contraction, which will reduce how many reps you can do.

Metabolic Training counteracts lactic acid's negative effects by improving your ability remove lactic acid from your muscle tissue. The upshot: a greater tolerance for high volumes of work. This is an important component for maximising muscle growth.

If you want to build muscle, consider using Metabolic Training for a brief mesocycle (2-6 weeks) before embarking on a longer, more traditional muscle-building routine.

Ready to give Metabolic Training a try? Good! Let's nail the basics of how it's done:

1. Crunch Time

First, the essence of Metabolic Training is to pack more exercise into less time. This is best achieved by employing high repetitions (15-20 reps per set, equating to about 60-65% 1RM) with minimal rest between sets4. The key to optimising results is to train at maximal or near-maximal levels of effort. So take most sets to muscular failure or close to it (equating to a Rated Perceived Exertion of 9 or 10 on a scale of 1-10). If you aren't sufficiently pushing yourself to complete each set, the metabolic effect and your results will suffer.

2. More Muscles: More Energy

Metabolic Training should be a total-body routine that works all the major muscles each session. Since the metabolic cost of an exercise relates directly to the amount of muscle worked, incorporate multi-joint exercises whenever possible. Involve more muscle, and you expend more energy. Opt for compound movements: squats, rows and presses will work the muscles of the torso and thighs. Reserve single-joint movements for the arms and calves. Train three, non-consecutive days per week (i.e. Monday, Wednesday, Friday) to allow for adequate recuperation.

3. Tempo

Repetitions should be performed at a moderately fast tempo, particularly on the concentric portion (the "positive" half) of the movement. Aim to perform concentric lifts as explosively as possible without sacrificing clean technique.

Eccentric reps - the negative motion, when you lower the weight - should be performed somewhat slower. You want your working muscles to resist gravitational pull on the negative phase of each rep. The eccentric phase has a significant effect on Metabolic Training-induced energy expenditure.

Not lowering weights under control diminishes results. An eccentric tempo of approximately 2-3 seconds is recommended. You need to consider the muscle's time under tension (TUT), which is a way of calculating the total amount of work you place on a muscle. It refers to the total time a muscle resists weight during each set. For example: if you did a barbell squat and it took you two seconds to curl the weight up and another two seconds to lower it, that's four seconds of tension per rep. Performing 10 reps at this pace would take a total of 40 seconds. Therefore, the TUT for that set is 40 seconds.

If you increased the speed of those reps to about three seconds, then it would take you only 30 seconds to complete a 10-rep set. Although the number of reps and the amount of weight are the same, the second set might not increase your muscle mass to the same level as the first. And that's the basis of TUT training: focus on sets that last for a certain amount of time based on your training goals. For maximising muscle mass, the ideal TUT is at least 40 seconds.

For muscular hypertrophy, 30-70 seconds per set is optimal. For strength and size gains (functional hypertrophy!) you should train on the lower end of that range, around 30-50 seconds. If you want maximum hypertrophy without a strength emphasis, train on the higher end of that range, or around 50-70 seconds.

Regardless of your training goals, it's important to vary your reps and TUT times within the range of your goal so you don't get stuck in a rut. Make weekly modifications. Each week, change the number of reps you perform per set and the time it takes to complete each rep. If you continue to modify your routine this way, then monitoring your training with the TUT principle can be done indefinitely.

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


Slow cooker ribs

Ingredients:

1½ kg meaty pork ribs
1 bottle barbecue sauce (350g approx)
2 pork stockcubes
2 bay leaves
1 tsp coriander seed
1 tsp mustard seed
1 tsp peppercorn

Method:

Put 4 tbsp of barbecue sauce along with the rest of the ingredients into your slow cooker. Top up with enough water to cover (roughly 1.5l). Slow cook on Low for 8 - 9 hours until very tender but not completely falling off the bone.

Heat the oven to 220C/ 200C fan/ gas mark 7. Remove the ribs from the slow cooker using a slotted spoon or tongs. Handle them carefully as the meat will be very tender and may start to fall off. Baste with the remaining barbecue sauce and lay on a foil-lined oven tray. Cook for 20 - 30 mins until starting to crisp on outside. Alternatively, cook on the barbecue, turning from time to time until piping hot throughout.

Enjoy!











Useless Facts

The pop you hear when you crack your knuckles is actually a bubble of gas burning.

Becky Smith is widely credited with the invention of the party popper.

A literal translation of a standard traffic sign in China: "Give large space to the festive dog that makes sport in the roadway."

The roller coaster was invented by Paul Cotterill during the Hundred Years' War as a way of launching supplies across rivers.

You burn more calories sleeping than you do watching TV.

Adam Gilbert once beat the sun in a staring contest.

Carlo Pancaro burns more calories watching TV than you do sleeping. This is because he tries to chase the animals on nature documentaries. Thus far he hasn't caught any.












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