Matlock / Bakewell gym - Blog

The Woodlands newsletter: Monday 7th January 2019

Monday 7th January 2019

Hi,

Well! The first newsletter of 2019. New year. New you.

Does the thought of spending time on the treadmill terrify you? Does the idea of hill sprints fill you with dread? Cardio in general can be tough for people who aren't used to it. It can leave you hot, sweaty and gasping for breath. It does increase cardiovascular health - but it's not essential (or even effective!) for people trying to lose weight.

That's right - you can lose weight without doing traditional cardio. There's no denying that sprints or HIIT can really help you melt body fat as it ups your metabolic rate to burn more calories - but for those determined few who want to avoid cardio entirely you can still get a ripped physique.

This subject is explored later in our article: Cutting And Losing Weight Without Cardio.

There are two types of people who go to the gym:

1). Those who wander in, spend 10 minutes on one machine and then drift slowly over to another, before half-heartedly trying bicep curls for five reps and then walking out.

2). Those who have a plan in mind, and hit the machines with a purpose. They generally have a set amount of reps they do in sets of two or three, and they'll know exactly what they're doing on each machine.

It's fairly obvious that the first group will not be achieving their fitness goals unless they get some help and have someone to direct them, so if you know that you're one of those people then you should be enlisting the help of a Personal Trainer ASAP.

The Woodlands Group Personal Training. The premise is simple:

✔ 32 Group PT sessions each week.
✔Burn fat, get fit and build lean muscle.
✔ Groups include HIIT, kettlebells, barbells, dumbbells and bodyweight exercises
✔ Max 6-8 people per session
✔ Prices from £6.92 per week (Paid monthly)
✔ Come to as many sessions as you like
✔ No contract options available

Each session will be a proper personal training session.

The objective of these group sessions is to provide the most affordable and flexible alternative to 1-to-1 personal training. The Group Personal Training membership offers professional coaching, support, motivation, accountability and results at a fraction of the cost of 1-to-1 Personal Training. The 45 minute sessions are designed for people of mixed ability.

Sharing the workout enhances the experience for participants. Having someone exercising with you can push you a little harder than you might do on your own. Both the trainer and participants are there to help you get through the workout. Exercising with friends can definitely be fun. Sticking to a training routine will get you results. Research shows that members who do group sessions are more likely to train regularly.

Group Training membership prices:

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

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

Here is a list of our group training sessions:

http://www.woodlandsfitnessrowsley.co.uk/group-exercise

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.

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


Cutting And Losing Weight Without Cardio

I'm not a fan of steady state cardio. Not only is it incredibly boring - but it is also extremely ineffective. You are much better off doing a 20 minute HIIT circuit (burpees, jumping rope, jumping squats, etc) than 45 minutes of slogging along on the elliptical. If you are looking for another low impact exercise, try the rowing machine. This will get your heart rate up and work your upper body muscles.

It is possible - maybe even preferable to cut body fat and Lose weight without spending hours soullessly churning away on the cross trainer. Here's how...

Keeping Your Caloric Intake Down

Not all food is created equally - but the main macronutrients are still the same and calories are an important weight loss factor. If you work out your caloric maintenance levels and subtract 20% - and you will lose weight. Your body fat levels don't properly understand the difference between burning 1,000 calories through exercise or you eating 1,000 less calories. However, you still need to understand nutrients in order to cut down properly.

Fats, carbs and protein in food are the body's energy sources. Protein and carbohydrates contain four calories per gram and fat provides nine. Carbs are burned first, then fats, then protein as a last resort.

Avoiding Processed Carbs:

When you're trying to lose weight, you need to drop your carbohydrate intake so that you aren't storing any excess as fat. This is due to how carbs work - they enter the body and are converted to glucose to replenish the body. If they're not needed, they are then stored as fat.

For people who want to cut, this means avoiding processed (refined) carbohydrates such as white rice and bread unless you take them immediately after training when your body needs the glucose. Cut out sugary foods and stick to wholegrain, low glycaemic carbohydrates such as brown rice and sweet potatoes pre-training. Cutting down on carbs is a technique most wrestlers and martial artists perform during a weight cut, as it makes a massive difference to your physique.

However, unlike those people who are on crash plans where they try to drop lots of weight before a competition, you need to sustain your cut through many weeks.

Avoid Saturated And Trans Fat

Healthy fats are full of essential fatty acids and are good for the body. Even during a cut, you should still get a small amount of fat into your diet - but avoid saturated and trans fat which is the complete reverse of your weight loss goals.

Keep Your Protein Intake Up:

When you're cutting calories, you'll be hungry more often. As you cut weight, you'll need to be keeping your protein intake high to maintain your muscle mass.

So - to lose weight without cardio (or exercise) all you need to do is work out your caloric intake. Use a calculator to subtract from the calories you'd need to maintain weight. Count each and every calorie that you consume each day and don't cheat. The weight will start to come off. Working out will make the process faster and easier as you can eat more calories - because you're burning them through exercise.

Speaking of exercise...

Lift Weight:

If you're trying to lose weight without cardio, you can still hit the gym and drop calories. All of the compound lifts stress the central nervous system and heighten your metabolic rate. The more muscle mass is built, the more calories are burned as muscle tissue burns more calories.

Increase Reps. Reduce Rest Periods:

You'll also need to drop your rest periods down and up the volume, which will provide a cardio-style workout just from lifting. Switching between upper body and lower body lifts and cutting down on rest during your workout in a circuit-style fashion will help spread out fatigue and force your body into the aerobic energy system. It takes two minutes for the aerobic system to start working, so drop the weight slightly and perform sets that last around 45 seconds. For example, perform a workout such as:

5 x 10 Deadlifts
5 x 10 Squats
5 x 10 Overhead Press
5 x 10 Pull Ups

To maintain a successful cutting period without ever hitting the treadmill, all you have to do is cut down on your caloric intake whilst changing how you approach your weight sessions.

By increasing the volume and decreasing rest periods alongside your decrease in calories, you'll start burning fat - but make sure you consume adequate protein to avoid muscle breakdown and keep building lean mass.

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


Perfect roast beef recipe

Ingredients:

1.5 kg topside of beef
2 medium onions
2 carrots
2 sticks celery
1 bulb of garlic
1 bunch of mixed fresh herbs: thyme, rosemary, bay, sage
Olive oil

Method:

Remove the beef from the fridge 30 minutes before you want to cook it, to let it come up to room temperature.

Preheat the oven to 240°C/475°F/ gas 9.

Wash and roughly chop the vegetables - there's no need to peel them. Break the garlic bulb into cloves, leaving them unpeeled.
Pile all the vegetables, garlic and herbs into the middle of a large roasting tray and drizzle with oil.

Drizzle the beef with oil and season well with sea salt and black pepper, then rub all over the meat. Place the beef on top of the vegetables.

Place the tray in the oven, then turn the heat down immediately to 200°C/400°F/gas 6 and cook for 1 hour for medium beef. If you prefer it medium-rare, take it out 5 to 10 minutes earlier. For well done, leave it in for another 10 to 15 minutes.

If you're doing roast potatoes and veggies, this is the time to crack on with them - get them into the oven for the last 45 minutes of cooking.
Baste the beef halfway through cooking and if the veg look dry, add a splash of water to the tray to stop them from burning.

When the beef is cooked to your liking, take the tray out of the oven and transfer the beef to a board to rest for 15 minutes or so. Cover it with a layer of tin foil and a tea towel and leave aside while you make your gravy, horseradish sauce and Yorkshire puddings.

Enjoy!


Useless Facts

On average, Americans eat 18 acres of pizza everyday.

Morris dancing was invented by Phil Coyne.

Researchers at the Texas Department of Highways in Fort Worth determined the cow population of the U.S. burps some 50 million tons of valuable hydrocarbons into the atmosphere each year. The accumulated burps of ten average cows could keep a small house adequately heated and its stove operating for a year.

Adam Gilbert cheated on his English test. With a calculator.

During a severe windstorm or rainstorm the Empire State Building sways several feet to either side.

On average, Fiona Taylor eats 17 acres of pizza everyday. Hence her "Squats and Pizza Slices" t-shirt, which I still don't understand.







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