Woodlands Fitness Centre

The Woodlands newsletter: Monday 12th August 2019

Monday 12th August 2019

Hi,

Train using heavier weights. This is a must. Don't make the mistake of jumping on the 'light weights burn fat' bandwagon. Why? Because this propels you down the path to fat and muscle loss - which will leave you looking small, feeling weak and quite frankly being skinny fat. You know, the not enough muscle to be lean but also too much fat to lean look skinny look. Skinny fat.

If you don't want your body to think you don't need your muscle mass and start using it for fuel you need to give it a reason to hold on to it.

If you don't give your body a reason to hold on to muscle mass, your body will start using it for fuel. This is a fact. HIIT sessions are not enough.

Lifting heavier weights is the best way to do this. Just for clarity, I'm NOT suggesting you lift a weight that's too heavy for you. Red face. Eyes bulging. Grunting. Nah, we don't want any of that. Three sets to failure with 30% of your one rep max resulted in equal hypertrophy gains as three sets to failure with 80% of your one rep max.

In my experience, coupled with research, strength training significantly reduced the loss of FFM (fat-free mass i.e. muscle) during dieting.

Higher volume resistance training program resulted in the preservation of LBW (lean body weight i.e. muscle) and RMR (resting metabolic rate i.e. calories burnt at rest) during weight loss with a VLCD (very low-calorie diet).

I'm not advocating a very low-calorie diet! A 20% calorie deficit 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.


It's Not Just Fitness a personal trainer Can Help With. When completing our personal training qualifications, every student is required to complete a module on nutrition and how it can affect fitness.

By choosing a Personal Trainer who has undergone specific nutrition education, you know that they will be providing the right nutritional advice to achieve your goals.


Woodlands Fitness Centre offers Unlimited Classes / Group training sessions:

* There are 43 group training sessions per week, including: Condition, Total, Upper, Lower, Core, Circuit and HIIT.

* Introducing new '30m' groups: these 30 minute Classes / Group training sessions 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

* Classes / Group training sessions are now strictly limited to 6 people! This is to ensure you get a higher quality of coaching and support.

* All of our classes are £7 to non-members.


Group Training membership prices:

Joint/Student:
12 months: £30pm
3 months: £35pm
1 month: £40pm

Single:
12 months: £35pm
3 months: £40pm
1 month: £45pm


Here is a list of our group training sessions:

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

Here is a list of our special offers:

http://www.woodlandsfitnessrowsley.co.uk/special-offers

Gym Only memberships:

Single (per month):
12 months: £23
3 months: £25
1 month: £27

Joint/Student (per month):
12 months: £20
3 months: £23
1 month: £26

Student prices are only for students in full time education.

PT prices:

30 minutes: £13 (£17)
45 minutes: £19 (£23)
60 minutes: £25 (£29)

The price in brackets is for non-members.

PT offer of the week:


Buy 8 x 45 minute PT sessions and get 3 x 45 minute PT session free...

Yep, that's 11 x 45 minute PT sessions for the price of 8!

Only £184 (£152 for non-members).

SAVE £69

Including:
6 weeks gym membership.
Calorie target setting advice.
Nutritional support.
All PT sessions must be used within 6 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 accessory Movements should you do?

Last week, I described 8 types of exercise movements - Horizontal Push, Horizontal Pull, Vertical Push, Vertical Pull, Quad Dominant, Hip/Hamstring Dominant, Elbow Flexion and Elbow Extension - which are considered the major movement patterns and the ones that should get the most attention (especially the first 6).

However, there are other minor movement patterns that I like to lump into one general "accessory" type category.

This mostly includes the leftover isolation exercises that don't fit into any of the other categories. For example, calf raises, ab exercises, rotator cuff work, shrugs and things like that.

But Why Should I Care About Movement Patterns?

Now, you may be wondering why the hell anything I just told you is of any importance to you or your workout routine's exercise selection. I have 3 reasons.

For starters, your overall weight training program should be comprised of exercises from EVERY movement pattern. If it isn't, it means you're missing something and failing to properly train your entire body.

Second, certain workout schedules and programs are designed in a way where the movement patterns play the largest role in how you select exercises for each workout.

For example, the most generic way of setting up an upper body workout (as part of an upper/lower split) is by combining 1 horizontal push, 1 horizontal pull, 1 vertical push, 1 vertical pull, 1 elbow flexion and 1 elbow extension exercise. And just like that, your upper body workout is good to go.

In the case of a full body split, you might take 1 exercise from every movement pattern category for each workout.

See what I mean? Depending on the exact routine you use, movement patterns could be a key part of the exercise selection process.

If you need any further information or advice, please come and talk to me.


Choosing exercises for the lower body

It gets a little trickier with the lower body as there is a lot of overlap between quad dominant and hamstring dominant movements. But, generally speaking, for each quad dominant movement there should usually be a hip/ham dominant movement too.

And not only should the amount of exercises for each opposing movement pattern be equal, but the amount of volume (sets/reps) done should be pretty close (if not exactly) the same as well.

This doesn't necessarily always have to balance out during each individual workout if that's not how your program is set up.

For example, if your workout routine is designed in a way where you ARE training opposing movement patterns in the same workout, then the amount of volume and exercises for each should indeed be pretty equal and balanced in that specific workout.

But if your workout routine is designed in a way where you are NOT training opposing movement patterns in the same workout, then the goal is to ensure that the amount of exercises/volume for each ends up being pretty equal and balanced over the course of the week.

Meaning, if you have X sets of bench presses at the end of the week, you should usually have X sets of rows too. Y sets of overhead presses? Then there should be Y sets of pull-ups/pull downs. You get the picture.

There are some rare exceptions to all of the above recommendations, but for most people, most of the time, here's the moral of this story:

Setting up your weight training routine in a way that ensures there is balance around the joints (shoulder, knee, elbow) and balance between the different movement patterns (horizontal push/pull, vertical push/pull, etc.) is KEY to injury prevention and building a balanced body.

If you need any further information or advice, please come and talk to me.


What you are you eating?

Many people undermine their gym efforts by making less-than-healthy choices in the kitchen. If you've ever watched the calorie count on a cardio machine, you'll know that it takes much longer to burn 500 calories in the gym than it does to eat them at the local coffee shop. For the fastest results, pair regular exercise with a clean, balanced diet.

The type of calories you eat influences your results? For example, if you eat very low-carb and have trouble sleeping, your hunger levels could rise and you might struggle to keep your calorie intake low enough to lose weight.

If you don't eat enough calories from fat or carbs to power your workouts, you could end up burning fewer calories than you think, because you won't be able to work hard enough in the gym.

Fat, protein, and carbohydrates are all metabolized differently and are converted into body weight with different rates of efficiency. Protein and carbohydrates each provide 4 calories per gram, while fat provides 9 calories per gram.

If you need any further information or advice, please come and talk to me.


Kidney bean curry

Ingredients:

Vegetable oil
1 onion, finely chopped
2 garlic cloves, finely chopped
Thumb-sized piece of ginger, peeled and finely chopped
1 small pack coriander, stalks finely chopped, leaves roughly shredded
1 tsp ground cumin
1 tsp ground paprika
2 tsp garam masala
400g can chopped tomatoes
400g can kidney beans, in water
Cooked basmati rice, to serve

Heat the oil in a large frying pan over a low-medium heat. Add the onion and a pinch of salt and cook slowly, stirring occasionally, until softened and just starting to colour. Add the garlic, ginger and coriander stalks and cook for a further 2 mins, until fragrant.

Add the spices to the pan and cook for another 1 min, by which point everything should smell aromatic. Tip in the chopped tomatoes and kidney beans in their water, then bring to the boil.

Turn down the heat and simmer for 15 mins until the curry is nice and thick. Season to taste, then serve with the basmati rice and the coriander leaves.


Enjoy!


Useless Facts

The world record for spitting a watermelon seed is 65 feet 4 inches.

In the Philippine jungle, the yo-yo was first used as a weapon.

Dueling is legal in Paraguay as long as both parties are registered blood donors.

Texas is also the only state that is allowed to fly its state flag at the same height as the U.S. flag.

The three most recognized Western names in China are Jesus Christ, Richard Nixon, & Elvis Presley.





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