Woodlands Fitness Centre

The Woodlands newsletter: Monday 11th March 2019

Monday 11th March 2019

Hi,

You can maintain a calorie deficit only to have nothing change for extended periods of time. But then, just as mysteriously, see a dramatic shift in the right direction. Why? Well, the answer is simple: water retention.

Last week I suggested a few tips for reducing water retention:

1). Don't starve yourself.
2). Don't do hours and hours of cardio every week.
3). Eat large amounts of food occasionally.
4). And it turns out that those are actually effective strategies for shedding excess water because they reduce cortisol levels.


Do you have a specific illness, injury or condition?

Woodlands Fitness Centre personal trainers have worked with and helped clients with arthritis, heart disease, old injuries, etc. Working with an experienced trainer at Woodlands can help you to do exercises to help you avoid any further problems. It's also a great idea to work with a trainer if you're pregnant or trying to get pregnant and want a safe, effective workout to keep you healthy and fit.

The Woodlands Fitness Centre offers Unlimited Personal Training:

* There will now be 43 group sessions per week, including: Condition, Total, Upper, Lower, Core, Circuit and HIIT.

* Introducing new '30m' groups: these 30 minute groups are condensed versions of our normal groups, designed to pack in high intensity exercise to push you to the next level and really make the most of your time here!

* We now have a 5pm Group on every weekday!

* We have added a second Group class to Sunday morning to accommodate the increasing demand

* Groups are now strictly limited to 6 people, not 8 like before! This is to ensure you get a higher quality of coaching and support.

* All of our groups are £7 to non-members. Membership prices start at just £30 per month. No contract options available Message us for details.

* Gym Only direct debit members can upgrade in 3 month blocks for just £45 (works out at just £15 per month extra). Your direct debit amount will not change.

* We always prefer an informal approach - so we will be maintaining the booking forms in the gym. All bookings can be made in the gym, by phone, e-mail or via social media. How you book in isn't important; we just care that you attend 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.

Each session will be a proper personal training session. These sessions will push you far harder than training on your own. So you'll get much better results.

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: £20pm for 12 months, £23pm 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


Don't Be Too Aggressive with Your Calorie Deficit

If you want to rapidly lose fat and not muscle, you have to be careful with your calorie deficit. 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.

There are several reasons for this and one of them is eating too little leads to large increases in fluid retention.

It is absolutely 100 percent essential to eat enough calories! If you don't, it will destroy your metabolism. It's like telling your body that you're starving. If your body thinks it's starving, your metabolism will shut down.

Not eating enough calories will also force the body to cannibalize muscle and hold on to fat. The body considers muscle to be expendable during periods of starvation, and it considers fat to be necessary to insulate your organs for survival.


Don't Do Too Much Exercise

Yes, this is a weight loss article that's telling you to eat more and move less. If you're trying to lose weight but are holding a lot of water, you can probably benefit from less exercise and more food.

There are several factors that could lead to sub-par results in the gym. For example, those following a training program that is a little too generic in nature could lose ground on their training progress simply because their workout isn't optimal for their goal or body type. Other reasons include inadequate nutrition, poor form or simply incorrect exercise selection.

But perhaps the most frustrating cause of poor results is over training, simply because the more you do the worse the cycle gets. Overtraining syndrome is a condition that occurs when the body is pushed (through exercise) beyond its natural ability to recover. Importantly, it's not to be confused with mere tiredness, which is to be expected whenever you are engaged in a comprehensive workout regime.

Specifically, I recommend no more than 2 to 3 hours of weightlifting and 1 to 2 hours of cardio (HIIT, ideally!) per week when cutting. This is enough exercise to burn large amounts of fat while preserving muscle and minimizing water retention.


German Volume Training

German Volume Training is an effective way to pack on muscle fast. The goal of the German Volume Training method is to complete ten sets of ten reps with the same weight for each exercise. You want to begin with a weight you could lift for 20 reps to failure if you had to. For most people - on most exercises - that would represent 60% of their 1RM.

For lifters new to this method, I recommend using the following body part split:

Day 1: Chest & Back
Day 2: Legs & Abs
Day 3: Off
Day 4: Arms & Shoulders
Day 5: Off
Day 6: Repeat

Rest:

There is minimal rest between sets (about 60 seconds when performing straight sets), which incurs cumulative fatigue.

Tempo:

For long-range movements such as squats, dips and chins, use a 4-0-2 tempo; this means you would lower the weight in four seconds and immediately change direction and lift for two seconds. For movements such as curls and triceps extensions, use a 3-0-2 tempo.

Number of Exercises:

One, and only one, exercise per body part should be performed. Therefore, select exercises that recruit a lot of muscle mass. Triceps kickbacks and leg extensions are definitely out; squats and bench presses are definitely in. For supplementary work for individual body parts (like triceps and biceps), you can do 3 sets of 10-20 reps.

Training Frequency:

Because this is such an intense program, it'll take you longer to recover. One training session every four to five days per body part is plenty.




Overload Mechanism:

Once you're able to do 10 sets of 10 with constant rest intervals, increase the weight on the bar by 4-to-5%, and repeat the process. Refrain from using forced reps, negatives or burns. The volume of the work will take care of the hypertrophy.

Expect to have some deep muscle soreness without having to resort to set prolonging techniques. In fact, after doing a quad and hams session with this method, it takes the average bodybuilder about five days to stop limping.


Slow cooker meatballs

Ingredients:

1 tbsp rapeseed oil
1 onion, finely chopped
2 carrots, finely diced
2 celery sticks, finely diced
2 garlic cloves, thinly sliced
500g carton tomato passata
2 tbsp chopped parsley

For the meatballs:

400g lean mince turkey
4 tbsp porridge oats
Pinch paprika
1 garlic clove, crushed
Spray of oil

Method:

Heat the slow cooker if necessary. Heat the oil in a non-stick frying pan and add the onion, carrots, celery and garlic and fry gently for a minute. Pour in the passata, add the parsley and stir, then transfer the lot to the slow cooker.

To make the meatballs, tip the mince into a large bowl. Add the oats, paprika, garlic and plenty of black pepper, and mix everything together with your hands. Divide the mixture into 20 lumps about the size of a walnut and roll each piece into a meatball. Spray or run a non-stick pan with a little oil and gently cook the meatballs until they start to brown. Add them to the tomato base and cook on Low for 5 hours. Serve over rice or pasta if you like, or with a green salad.

Enjoy!


Useless Facts


The name Jeep came from the abbreviation used in the army. G.P. for 'General Purpose' vehicle.

There are no certainties in life. For example, you can never be certain how many chameleons are in your house.

The Pentagon, in Arlington, Virginia, has twice as many bathrooms as is necessary, because when it was built in the 1940s, the state of Virginia still had segregation laws requiring separate toilet facilities for blacks and whites.

Jake Coe can play the violin with a piano

The cruise liner, Queen Elizabeth II, moves only six inches for each gallon of diesel that it burns.






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