Matlock / Bakewell gym - Blog

The Woodlands newsletter: Monday 21st October 2019

Monday 21st October 2019


I regularly get asked how to lose 10 Ibs in one week.

I'm not always sure what it is about 10 Ibs.

Or why it has to be lost so quickly?

What were you doing last week that stopped you losing weight over 2 weeks?

Or 3 weeks...?

Healthy weight loss is usually 1 to 2 pounds per week. This is sustainable - so 10 Ibs could be lost in 6-7 weeks.

And you'll probably keep the weight off if you lose it slowly.

But if you do manage to lose 10 Ibs in one week, what happens in week 2?

Do you just go back to normal and hope the weight stays off?


That weight is coming back. Probably with vengeance!

But let's say you're dead set on the idea and I can't talk you out of it, losing 10 pounds in one week is risky and should not be done often (and ideally with the approval of your doctor).

To lose 10 pounds of pure fat in one week, you'll need to 35,000 calorie deficit, which is 5,000 calories more than you consume each day. Equivalent of nearly 8 hours of burpees.

You'd need to restrict your diet to small portions of nutritious yet low-calorie foods and significantly increasing your aerobic exercise with resistance training, interval training and other vigorous activities.

Chances are you'll lose fat, muscle and water - the exact ratios are hard to estimate - but if you lose 1/3 fat, 1/3 muscle and 1/3 water, you'd need a 1,952 calorie deficit per day. This is more achievable.

You'll have lost your 10 Ibs. Congrats. But you'll have lost approx 3-4 Ibs of fat, 3-4 Ibs of water and 3-4 Ibs of muscle.

But you would have to ask yourself why you needed to achieve this in such a short time period.

This goal is both risky and difficult to achieve. But it can be done.

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

A personal trainer can help you to learn effective and efficient techniques. Spending too much time at the gym with not enough results?

Personal trainers can save you plenty of time and energy wasted doing inefficient workouts. They show you how to maximize your efforts and your results.

The 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!

* The Tuesday 6.45pm Group is now Circuit.

* 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.

* 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:

12 months: £30pm
3 months: £35pm
1 month: £40pm

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

Here is a list of our group training sessions:

Here is a list of our 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 10 x 30 minute PT sessions and get 4 x 30 minute PT sessions free...

Yes, that's 14 x 30 minute PT sessions for the price of 10

Only £130 (£170 for non-members).
SAVE £40
7 weeks gym membership.
Calorie target setting advice.
Nutritional support.

All PT sessions must be used within 7 weeks.

We use time limits with our personal training packages to encourage frequent and consistent training. Packages can be designed to your individual needs.

At least 24 hours notice of cancellation is required for all appointments - just so we have sufficient time to rebook the slot. Notice of less than 24 hours will incur a full payment of the session fee. These are standard terms for all good PT's.

We can adjust the time limits in advance to take into account holidays, business trips, etc.

All of our PT packages include full gym, group personal training & 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.



Get Motivated

One of the biggest barriers to exercise is motivation.

It's a struggle to get out of bed early (or go out after work) to go and do nothing but exercise for the sake of what is probably an extremely long-term goal.

Sounds appealing, right?

We get it - it's even harder when you're not experienced at whatever exercise you plan to do. It's nerve wracking.

But it's possible to move past these feelings and start exercising.

We all know that exercise has benefits, from fat loss and healthier hearts to mental health and improved memory.

You'll feel better about yourself all round, so it's best to get started. Sitting around watching TV, eating junk food achieves nothing.

Figure out your motivation. Knowing why you're exercising is crucial, and you should figure it out right at the beginning of your workout journey.

As we've said, it's hard to be motivated, but if you are able to keep in your mind your exercise purpose and end goal, it'll make getting motivated to go to the gym that much easier.

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

Fill up on Fibre

Soluble fiber absorbs water and moves through the digestive tract slowly, helping you feel fuller for longer.

According to some studies, increasing your intake of high-fiber foods may protect against weight gain and fat accumulation.

One study of 1,114 adults found that for each 10-gram increase in soluble fiber intake per day, participants lost 3.7% of their belly fat over a five-year period, even without any other changes in diet or exercise.

Another review also found that increasing fiber intake promoted feelings of fullness and decreased hunger. In fact, an increase of 14 grams of fiber per day was associated with a 10% decrease in calorie intake.

Not only that - but it was also linked to nearly 4.4 pounds (2 kg) of weight loss over a four-month period.

Fruits, vegetables, legumes, whole grains, nuts and seeds are a few examples of high-fibre foods that can boost fat burning and weight loss.

Highly processed foods are typically low in fibre which can lead to gut issues such as bloating and stomach pain.

It's also likely that you'd feel fatigued as many of the essential nutrients needed for good health —such as iron and other vitamins and minerals — are often lacking in heavily processed foods.

You won't achieve your goals without adequate nutrition and recovery time.

The correct diet is a must.

Aim to include essential fats from oily fish, nuts and seeds, lean sources of protein, wholegrains and starchy carbs and plenty of fruit and vegetables to supply dietary fibre, vitamins and minerals.

So there you go, a higher intake of fiber may be associated with fat loss, decreased calorie intake and greater weight loss.

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

Introducing the Torso/Limbs, Split System

This workout is designed for the intermediate gym users looking to develop a symmetrical physique in only 3 workouts per week.

A major benefit of this program is that because of the reduced volume per body part (compared to a 3 or 4 day split), there is less soreness, which should be a good thing for all but the seriously hardcore advanced bodybuilders.

This is a two day split program designed to be followed on a one on, one off, one on, one off, one on, two off schedule.

The rest interval between sets should be 30 - 60 seconds.


3 x 8-12 means that you do 3 sets. On the first set you should ideally reach muscular failure (the most reps possible for you to do with that weight) at 12 reps.

When you can complete 3 sets of 12 reps, increase the weight by around 5%.

Torso day:

Incline bb bench press: 3 x 8-12
Flat dumbell bench press: 3 x 8-12
Dumbbell chest fly: 3 x 10-15

Pulldowns: 3 x 8-12
Seated rows: 3 x 8-12
Hyperextensions: 3 x 10-15

Rear delt dumbbell flyes: 3 x 8-12
Barbell shrugs: 3 x 8-12
Overhead dumbell presses: 3 x 8-12
Dumbbell lateral raises: 3 x 8-12

Limbs day:

Leg press: 3 x 10-15
Leg extension: 3 x 10-15
Lying leg curl: 3 x 10-15

Standing calf raises: 3 x 10-15

Close grip bench press: 3 x 8-12
Rope pulldowns: 3 x 8-12

Barbell curls: 3 x 8-12
Incline dumbbell curls: 3 x 8-12

Fitball Crunches: 3 x 20

When you lift weights, you cause tiny tears in your muscle fibres. This accelerates a process called muscle-protein synthesis, which uses amino acids to repair and reinforce the fibres, making them resistant to future damage.

Although this happens at a microscopic level, the effect becomes visible over time in the form of bigger arms, broader shoulders, and a thicker chest.

Understanding this process provides you with a logical rationale for how often you should train your muscles. In has been reported that muscle-protein synthesis is elevated for up to 48 hours after a resistance-training session.

If you work out on Monday at 7 pm, your body is in muscle-growth mode until Wednesday at 7 pm. After 48 hours, though, the biological stimulus for your body to build new muscle returns to normal.

With this kind of workout, you work each muscle more often. When you train a muscle every 4 days, it spends more total time growing.

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

White Bean and Kale Soup Recipe


2 tablespoons olive oil
1 small onion chopped
2 (15 ounce) cans cannellini beans, drained and rinsed
4 cups vegetable broth or chicken broth (see notes)
2 cups water
2 cups kale stems removed and torn into 1" pieces
Salt and freshly ground black pepper


Heat the oil in a 3 quart saucepan over medium-high heat until shimmering.

Add onion and cook until softened, about 5 minutes.
Meanwhile, mash one can of beans in a small bowl.

Add mashed beans, broth, and water to saucepan. Bring to a boil.
Stir in remaining beans (left whole), kale, 1 tsp. salt, and ¼ tsp. pepper.

Reduce heat, partially cover, and simmer about 20 minutes, until kale is tender.

Season to taste with additional salt and pepper and serve.


Useless Facts

Mozart wrote the nursery rhyme 'twinkle, twinkle, little star' at the age of 5.

Weatherman Willard Scott was the first original Ronald McDonald.

Virginia Woolf wrote all her books standing.

Einstein couldn't speak fluently until after his ninth birthday. His parents thought he was mentally retarded.

Al Capone's business card said he was a used furniture dealer.

The Woodlands Fitness Centre Ltd
A: Unit 27, Molyneux Business Park, Darley Dale, Derbyshire, DE4 2HJ
T: (01629) 733 123