Woodlands Fitness Centre

The Woodlands newsletter: Monday 22nd October 2018

Monday 22nd October 2018

Hi,

People regularly ask me about what is the right way to lose fat and what should they eat. Given my profession, that's hardly a surprise.

The goal of any weight loss, pound-shedding, "trimming," or whatever-you-label-it program is to lose body fat. Yes. Fat. Not weight. How much overall body weight you lose is irrelevant. As such, you should get rid of your weight scale. Or put it in the shed. Or the loft. You only need to focus on your body composition: the fat to muscle ratio.

There's so much nonsense floating around out there so it's no wonder so many of you are confused. Which one is the easiest to follow? Which one is financially affordable? Which one is the most effective? Ultimately, which one will help you to lose fat?

This subject is explored later in our article: What Is The Right Way To Lose Fat (part 1)?

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 :

Are you bored of using the gym on your own? Do you often feel like you don't know what you're doing? Do you feel like you're not really getting anywhere?

Are you concerned about your health? Do want to get in shape?

The Woodlands Group Training scheme allows you to experience expert personal training at a fraction of the cost of one-on-one training, in small groups of up to 6 people. Our training programmes are specifically designed for training optimally in a group environment.

The benefits of shared personal training go far beyond the obvious cost savings. The small group allows you to train alongside friends for added motivation, support and accountability whilst still under the watchful eye of an expert personal trainer to help you achieve your full potential.

Regardless of your current shape or training experience, you will find these sessions welcoming and tailored to suit your individual ability. Where possible, we will only match people of similar abilities and goals - so don't be afraid of holding others up or being held back. Over time you're likely to find you're booking in with the same people each week, meaning it's a great way to make new, like-minded friends.

At Woodlands Rowsley, we promote functional training exercises, which involves training the body for the activities performed in daily life. As such, we focus on using bodyweight, kettlebell, medicine ball and free weight exercises. Woodlands Rowsley trainers will show you the correct way to perform them.

We offer everything you would expect from one-to-one personal training: motivation, technical guidance, nutritional support and progression, blended with the flexibility and regularity that comes with being a member of a conventional gym. Simply said, you can have personal training as many times a week as you like for the price of a gym membership!

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.

Group Training membership prices:

Single: £35pm for 12 months, £40pm for 3 months and £45pm for 1 month.
Joint/Student:
£30pm for 12 months, £35pm for 3 months and £40pm 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


What Is The Right Way To Lose Fat (part 1)?

In this newsletter and next week's newsletter I will outline some of the most recent issues and arguments in the fat loss world, such as:

1). Is it simply creating a calorie deficit, so your body is forced to tap into adipose fat?
2). Is a calorie a calorie regardless if it comes from protein, carbohydrate, or fat?
3). Regarding the last question, what is better: a high carb/low fat or a low carb/high protein diet?
4). What about the glycemic content of carbs and blood sugar levels?

There is no question that a reduction of calorie intake coupled with high-level energy expenditure results in weight loss (all other factors being equal). We all know this. But what guarantees the weight loss to be fat only? Consider these facts:

1). It is a long-standing fact that a pound of fat equals 3,500 calories.
2). A pound of muscle equals only 600 calories.
3). People with a higher percent of body fat will lose more fat and retain more muscle with a 4). significant calorie deficit.
5). People with a lower percent of body fat will lose more muscle and retain more fat with a significant calorie deficit.

Let's do some math. A 500 calorie deficit per day over one week could result in two outcomes:

1). A loss of one pound of fat (3,500/3,500 calories = 1)
2). A loss of nearly six pounds of muscle (3,500/600 calories = 5.8).

The loss of muscle is not desirable. This is why attention must be paid to the correct calorie deficit based on your existing percentage of fat and your activity level. If you possess a significant amount of body fat, you can probably get away with a larger deficit in the early stages.

As you become leaner - or if you are relatively lean to begin with - the calorie deficit needs to be adjusted to preserve lean tissue. This also explains why it is so difficult to shed those elusive few pounds to get completely "ripped."

A Moderate Caloric Deficit - 20% of your daily calorie allowance - 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.

A calorie deficit is required for weight loss. This means you need to burn more calories than you consume. It is widely believed that a decrease of 3,500 calories would result in 1 lb (.45 kg) of fat loss. However, some research has shown the calorie deficit needed varies from person to person. To keep things simple, we'll just assume 3,500 calories will result in 1 lb (.45 kg) of fat loss.

You may feel as though you're not eating very many calories. But in fact, most of us have a tendency to underestimate and under report what we eat. You may be consuming too many foods that are healthy but also high in calories, such as nuts and cheese. Watching portion sizes is key.

On the other hand, decreasing your calorie intake too much can be counterproductive. Very low-calorie diets providing less than 1,000 calories per day show they can lead to muscle loss and significantly slow down metabolism.

Consuming too many calories can stop you from losing weight. On the other hand, too few calories can make you ravenously hungry and reduce your metabolism and muscle mass.

In the next few weeks I will provide you with a list of the 20 most weight-loss-friendly foods on the planet.

I'm sure all of the above makes sense but if you have any questions please come and ask me. This article is continued next week.




Slow Cooker Enchilada Quinoa

Healthy, easy enchilada quinoa made right in the crock pot. Just set it and forget it for a cheesy, protein-packed meal.

Ingredients:

1 x 400g can black beans, drained and rinsed
1 x 400g can yellow corn, drained and rinsed
2 x 400g cans of mild or medium red enchilada sauce, divided
1 x 400g can of diced fire roasted tomatoes and green chiles
1 cup un-cooked quinoa + ½ cup water
100g cream cheese (light or fat free is okay)
Salt and pepper to taste (I used about 1 teaspoon salt and ¼ teaspoon black pepper)
1 cup shredded Mexican style cheese

Optional:
Chopped cilantro, diced tomatoes, diced avocado, sour cream

Instructions:

Add beans, corn, 1 can of enchilada sauce, diced tomatoes and chiles, quinoa, water, cream cheese, and salt and pepper to the slow cooker. Stir everything together.
Pour remaining can of enchilada sauce on top, then sprinkle with shredded cheese. Cover and cook 4-5 hours on high or 5-7 hours on low.
Uncover, top with tomatoes, avocados, sour cream, and chopped cilantro and serve.

Notes:
For added flavour, I like to add 1 teaspoon each cumin and garlic powder.

Enjoy!

Useless Facts

On two occasions, Miss 'Rita Thunderbird' remained inside the cannon despite a lot of gunpowder encouragement to do otherwise. She performed in a gold lamé bikini and on one of the two occasions (1977) Miss Thunderbird remained lodged in the cannon, while her bra was shot across the Thames River.

It has been estimated that humans use only 10% of their brain.

M.C. Hammer learned the hard way that Ann "NOT HUGHES" Briddock can touch this.

Valentine Tapley from Pike County, Missouri grew chin whiskers attaining a length of twelve feet six inches from 1860 until his death 1910, protesting Abraham Lincoln's election to the presidency.

Johnny Cash once got into a fist fight with Colonel Sanders and Chris Thaw over a game of Uno.




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