Woodlands Fitness Centre

The Woodlands newsletter: Monday 8th October 2018

Monday 8th October 2018

Hi,

Okay, you've suffered through the previous newsletter in which I described the particulars of Metabolic Training?

Metabolic training will help you to reverse the aging process and elevate your metabolic process so you can burn away stubborn, flabby fat and replace it with lean, toned muscle.
This newsletter includes three tried and tested Metabolic Training strategies guaranteed to help strip away stubborn fat. You can stick with one strategy for a given timeframe or periodise strategies from one week to the next.

This subject is explored later in our article: Metabolic Training Routines

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: 9.00am - 9.00pm
Wednesday: 7.30am - 9.00pm
Thursday: 9.00am - 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


Metabolic Training Routines

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.

Regardless of which combination you decide to do, it's best to insert an "unloading microcycle" (one week of light weight) every fourth week or so to avoid the potential for overtraining. During the unloading cycle, reduce the effort expended so you're not substantially challenging your muscles on the last few reps of each set (aim for about a 7 on an RPE scale of 1-10). As a general rule, limit Metabolic Training cycles to a maximum of about 8 weeks. Any longer and you risk compromising muscular gains.

Circuit Training:

Circuit training is probably the most popular Metabolic Training technique, and for good reason: it works! The energy cost of a circuit session has been estimated to be 7 kcal/kg/hr10. That equates to around 600 calories per hour for a typical 180-pound male. Not bad, huh?

Better yet, circuit training has been shown to have greater effects on the magnitude and duration of EPOC than traditional forms of strength training. You can burn hundreds of calories in a properly-executed circuit training workout.

Set up a series of exercise stations that work muscles in a push/pull fashion, starting with the upper body and proceeding to the lower body (i.e. chest, back, shoulders, biceps, triceps, quads, hamstrings, calves and abdominals). Move from one exercise to the next with minimal rest (ideally less than 15 seconds). Perform three circuits in total. Don't pass out. Reap the rewards.

Sample Circuit (3 rounds):
Bent Over Barbell Row: 20 reps
Hang Clean: 20 reps
Front Barbell Squat: 20 reps
Push Press: 20 reps
Barbell Full Squat: 20 reps

Paired Set Training:

A superset is two exercises performed in succession without rest. One of the best metabolic supersets involves training agonist/antagonist muscle groups (i.e. back/chest, biceps/triceps, quads/hamstrings, etc). This technique, commonly known as paired-set training, has been shown to increase EPOC and result in greater total energy expenditure when compared to traditional strength training protocols.

Better yet, paired sets can actually increase muscle force output (strength) via a phenomenon called "reciprocal inhibition," and/or an increase in stored elastic energy in the muscle-tendon complex.

Bottom line: You're better able to maintain strength capacity on subsequent sets, allowing you to train at higher levels of intensity.

Set up agonist/antagonist stations so you are able to move quickly between exercises. Perform a set of the first exercise and then go directly to the second movement. Rest for approximately 30 seconds, and then perform two additional supersets. Once you finish, quickly proceed to the next agonist/antagonist pairing (and so on) until all muscle groups have been worked.

Sample Paired Set Workout

Superset (3 rounds):
Incline Barbell Bench Press: 15-20 reps
Seated Cable Rows: 15-20 reps

Superset (3 rounds):
Arnold Dumbbell Press: 15-20 reps
Wide-Grip Lat Pulldown: 15-20 reps

Superset (3 rounds):
Hack Squat: 15-20 reps
Lying Leg Curls: 15-20 reps

Superset (3 rounds):
Incline Dumbbell Curl: 15-20 reps
Triceps Pushdown: 15-20 reps

Superset (3 rounds):
Standing Calf Raises: 15-20 reps
Cable Crunch: 15-20 reps

Combo Training:

Combo training is a combination of resistance training and aerobic exercise. This is probably the most demanding of all the Metabolic Training techniques; it's sure to leave you physically drained by the end of your session. That said: the results are worth it. I've used this extensively with my PT clients, classes and groups over the years and can attest that it skyrockets fat burning.

Perform a set of an exercise, follow it immediately with a short bout of moderate-intensity aerobics, and then repeat for another couple sets. For example, you may perform a set of leg presses, go straight to a 30-second set of jumping jacks, go back to a set of leg presses, then to jumping jacks, etc. Once you perform three sets of an exercise, move to the next exercise as quickly as possible. On the downside, this form of Metabolic Training has the greatest potential to lead to overtraining - so use it judiciously!

Sample Combo Workout:

Superset (3 rounds):
Dumbbell Bench Press: 30 sec (10 reps at a 1-0-2-0 tempo).
Burpee: max reps in 30 sec.

Superset (3 rounds):
V-Bar Pulldown: 30 sec (10 reps at a 1/0/2/0 tempo).
Plank: 30 sec isometric hold.

Superset (3 rounds):
Kettlebell Thruster: 30 sec (10 reps at a 1/0/2/0 tempo).
Mountain Climbers: max reps in 30 sec.

Superset (3 rounds):
Front Barbell Squat: 30 sec (10 reps at a 1/0/2/0 tempo).
Step-up with Knee Raise: max reps in 30 sec.

Superset (3 rounds):
Leg Press: 30 sec (10 reps at a 1/0/2/0 tempo).
Jumping Jack: max reps in 30 sec.

These are training methods we regularly use in our classes and group personal training sessions. Reverse the aging process. Elevate your metabolic process. Burn away fat. Build muscle. What's not to love?

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


Spicy mushroom & broccoli noodles recipe

Ingredients:

1 low-salt vegetable stock cube
2 nests medium egg noodles
1 small head broccoli, broken into florets
1 tbsp sesame oil, plus extra to serve
250g pack shiitake or chestnut mushroom, thickly sliced
1 fat garlic clove, finely chopped
½ tsp chilli flakes, or crumble one dried chilli into pieces
4 spring onions, thinly sliced
2 tbsp hoisin sauce
handful roasted cashew nuts

Method:

Put the stock cube into a pan of water, then bring to the boil. Add the noodles, bring the stock back to the boil and cook for 2 mins. Add the broccoli and boil for 2 mins more. Reserve a cup of the stock. Then drain the noodles and veg.

Heat a frying pan or wok, add the sesame oil and stir-fry the mushrooms for 2 mins until turning golden. Add the garlic, chilli flakes and most of the spring onions, cook 1 min more, then tip in the noodles and broccoli.

Splash in 3 tbsp of the stock and the hoisin sauce, then toss together for 1 min using a pair of tongs or 2 wooden spoons. Serve the noodles scattered with the cashew nuts and remaining spring onions. Add a dash more sesame oil to taste, if you like.

Enjoy!


Useless Facts

Larry Lewis ran the 100-yard dash in 17.8 seconds in 1969, thereby setting a new world's record for runners in the 100-years-or-older class. He was 101.

Chris Thaw's Blood Type is AK-47.

In a lifetime the average human produces enough quarts of spit to fill 2 swimming pools.

Alistair Gregory is the only person that can punch a cyclops between the eye.

It's against the law to doze off under a hair dryer in Florida

The first video ever uploaded to Youtube had to be taken down in 2016 for violating their Terms of Service. It was a video of Dave Astbury in the bath.

It's against the law to slap an old friend on the back in Georgia

It is considered a great accomplishment to go down Niagara Falls in a wooden barrel. Fiona Taylor can go up Niagara Falls in a cardboard box.

It's against the law to play hopscotch on a Sunday in Missouri.


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