Woodlands Fitness Centre

The Woodlands newsletter: Monday 18th November 2019

Monday 18th November 2019

Hi,

Can you lose weight quickly?

Yes.

Here's how....

First, you need to know how many calories you're burning each day; multiply your BMR by your personal activity factor

Your BMR is the energy necessary to sustain life and to keep the heart, lungs, brain, liver and kidneys functioning properly. I can calculate this for you.

Your personal activity factor will be one of the following:

Sedentary = 1.2

Lightly active = 1.375

Moderately active = 1.55

Very active = 1.725

Extra active = 1.9

To use the "extra active" multiplier, you need to do very hard exercise/sports/physical job.

So let's say you really go for it.

And I mean really going for it, absolute beast mode.

Not just twittering on during a circuit class.

So 1,500 x 1.9 = 2,850.

Now deduct your required calorie deficit: a 20% calorie deficit will maximise fat loss and minimise muscle loss. A more aggressive calorie deficit can help you lose weight faster - but it can also make you hungry and lacking in energy. So your training will suffer.

So you'll aim to burn 2,850 calories but consume 2,280 calories per day, leaving 570 calories to be used from fat stores (3,500 calories per Ib). This would equate to 1.2 Ibs of fat per week.

But you want to lose weight quickly?

And 1.2 Ibs of fat per week isn't quickly enough?

How about 5 Ibs? Yeah, why not.

So that's a 17,500 weekly deficit, which is a 2,500 daily deficit (88% of maintenance).

But what if 5 Ibs isn't enough?

You fancy a challenge, don't you fam?

So let's swing for the fence and go for 10 Ibs.

So that's a 35,000 weekly deficit, which is a 5,000 daily deficit (175% of maintenance).

These calculations are based on you just losing - but in reality you will lose a mixture of fat, muscle and water. The exact ratio is anyone's guess.

So yes, you can you lose weight quickly. But why?

Please understand that months, maybe years of terrible lifestyle choices can't be undone in 7 days.

Many people start a new workout regimen to lose weight - but it takes more than starving yourself or a run to transform your body. Cardio alone can't touch that stubborn belly fat.

Studies show that you need to incorporate strength training into your workout routine to burn fat. As you build up and strengthen your muscles, they'll be burning fat far beyond your workouts.

Running or cycling alone can't offer that.

The more muscle you have, the more energy your body expends.

Everything you do...

From brushing your teeth...

To sleeping...

To checking Instagram...

You'll be burning more calories.


Personal trainers reduce injury risk....

Ignorance and poor execution are common catalysts for injury. A knowledgeable personal trainer will improve your exercise execution and skill so that you reduce your risk for injury and get the most out of each activity.


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:

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

Single:
12 months: £40pm
3 months: £45pm
1 month: £50pm

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: £25
3 months: £27
1 month: £29

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 5 x 45 minute PT sessions and get 2 x 45 minute PT sessions free

Yes, that's 7 x 45 minute PT sessions for the price of 5

Only £95 (£115 for non-members).

SAVE £20

Including:
4 weeks gym membership.
Calorie target setting advice.
Nutritional support.

All PT 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.

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.

Thanks,

GW




Workout frequency - how many times a week is too much?

So this article starts with a disclaimer: there isn't a one size fits all approach to building muscle. We are all different and will respond differently to different training stimulus.

There are a lot of training variables we can change to get the results we want. The optimal training volume for intermediate and advanced lifters are between 60-120 total reps per week for bigger muscle groups (e.g. chest, back, quadriceps, etc.) and 30-60 total reps per week for smaller muscle groups. (e.g. biceps, triceps, calves, etc.)

Assuming you do 5-12 reps per sets, this equates to 7-14 total sets per week for bigger muscle groups and 4-8 total sets per week for smaller muscle groups.

So, for each of the bigger muscle groups, you could do:

1). 14 total sets per workout if you trained once per week
2). 7 total sets per workout if you trained twice per week
3). 4-5 total sets per workout if you trained three times per week.

So which is better?

In an effort to achieve a bigger or sexier body, the natural instinct is to increase the number of times you workout every week.

Well!

That instinct is wrong!

This one decision can single-handedly halt your progress and send you backwards.

Here's why.

Your body hates change.

Most of us hate change.

We feel very comfortable in our own little routines. Well, your body physically hates change. As such, it strives for what is called homeostasis.

In case you don't know what homeostasis is, it's a big fancy word for "not changing"! When you're trying to elicit a change (trying getting a muscle to grow) the body prefers just the right amount of stimulus to provoke an improvement (to us) but in reality an adaptation (to the body) so that the next time it gets this stimulus, it can better fend for itself and resist yet another change.

So there is this constant battle of wills going on between us and our bodies every time we hit the gym. We are trying to force change on our bodies (in the form of bigger or leaner muscles) with every workout and our bodies are trying to keep things status quo.

Guess who wins most of the time?

Some people find it frustratingly impossible to add significant amounts of muscle to your frame. They get more and more frustrated with a lack of results - and they do the only thing that could make the situation even worse: working out more!

I often get asked if it's ok to train your biceps 3 times a week. Like I wrote at the beginning of this article, it depends on how much volume you're doing. If the optimal volume for smaller muscle groups 4-8 total sets per week, I wouldn't recommend doing 8 sets 3 times a week. However, some people might be able to get away with this volume.
The natural instinct is to go up and do more volume - when the right action is often to dial it down and do less.

The simple way to tell whether you're doing too much is to take the "touch test".

If you touch the muscle you're about to work, is it still sore from the last time you worked it?

Can you get that muscle soreness and burning sensation just by touching the muscle?

If so, then you're riding the overtraining train (choo choo!) And can be rest assured that you are doing nothing but going backwards down the track. Results are getting further and further away instead of you getting closer and closer to your body transformation goals.

So that said, the best place to start is at the beginning!

Try just working each muscle group once a week. You can always add in a second or third workout - but for starters one will do.

There are some members who started with once a week muscle group workouts about 10 years ago and have yet to need to add a second to the schedule!

Some gym members are working out the same muscle groups three, four and sometimes even five times a week!

Why though?

It is unlikely (assuming they are drug free lifters) that their bodies can adapt to these stresses and grow.

The only thing they'll be growing is tired!

Hope this clears up the myths of more is better.

In the case of workouts, less is best!

Stick with this and you will find that change may not be so hard to come by after all!

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


What Is Group Personal Training?

Group personal training has become somewhat of a buzzword in recent years as small exercise studios are in and the big box gyms are out. People nowadays want personalized workouts and individual attention without paying the hefty price of one-on-one training. Enter the latest fitness craze - group personal training.

It used to be that doing fitness meant one of three things:

1). You were a lone gym user.
2). You did group exercises classes (jazzercise, aerobics, etc.).
3). You hired a personal trainer.

A personal trainer as "a fitness professional involved in exercise prescription and instruction." But in use, the term has become synonymous with one-on-one training, even though customized exercise prescription and instruction is certainly not limited to a one-on-one construct.

In recent years, we in fitness have discovered that you can work in a small group and still receive that personal attention and individualized workout.

While it may be the latest fitness trend, group personal training isn't going anywhere. Why? Because it works. And it's cost effective, especially when compared with its high priced cousin, personal (or private) training.

How Is Group Personal Training Different From Exercise Class?

An exercise class is a formatted class that the entire group follows. Zumba, step aerobics, and BodyPump are examples of a group exercise classes. You show up and perform the motions that are being demonstrated or cued.

A group exercise class is basically choreographed in that the entire group more or less is doing the same thing. In a group exercise setting, the teacher instructs.

And the participants follow.

By comparison, group personal training is different because of that operative word: personal. Group personal trainers do one thing differently than an exercise instructor - they coach. In a group personal training setting, the participants are often doing different things at their own customized level of fitness or ability.

While a group exercise class looks much like a choreographed dance, a group personal training session could have a group of people doing different exercises together at their own rate of speed, intensity, and ability.

Group exercise classes are typically larger and limited only by space available, while group personal training classes tend to be smaller in scale. We limit ours to 6 people.

The Advantages to Group Personal Training

The obvious advantage of group personal training as compared to one-on-one training is cost. Some of my 1-to-1 clients could pay £400 a month for one-on-one training.

However, group personal training much less expensive. A lot of people will pay £45 a month for good instruction, great workouts, and solid results. Not a lot of people can or will pay a £400 a month for the same thing.

In addition to cost savings, with group personal training you get the added benefit of motivation from the other people in the group and the trainer.

There is more energy in a group setting and even a little bit of good, old-fashioned competition. It's just human nature that if the person next to you is giving an all out effort, you are more likely to do the same. It's not a social gathering.

Even the best trainer can't motivate an unmotivated person. In a group though, people tend to give their best.

If you are signing up for group personal training and it is your intention to receive more 1-on-1 contact, corrected form, and individual focus, then you need to scrutinise when and where you go. Beyond the range of fifteen to twenty people, it's difficult for the instructor to give much personal attention.

When a class gets to that size, it's simply another exercise class. Woodlands group sessions are limited to 6 people - so, at worst, you'll get 1/6th of a personal trainer's attention every time you visit.

If you are looking for an intense workout, getting motivated into shape, or simply to lose a few pounds, then choose the Woodlands group personal training membership. You don't need your own individual personal trainer to get a great workout. Group personal training is a great option at a fraction of the cost of 1-to-1 personal training.

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


Don't over estimate how many calories you burn during exercise

This happens a lot.

I remember a time, back in the days we were doing Zumba classes, a member emerged from a class, turned to her friend and said "oooh I deserve a big glass of wine after that."

Okay, I might have added the "oooh" bit, but the rest of it is true.

Well, let's do the maths shall we, Susan!!!

A large 250ml glass of wine contains 228 calories. This is more than a jam doughnut.

How many calories will Susan have burned during that Zumba class?

Well, how many calories you burn during Zumba depends on a number of factors, including age, weight, current level of physical fitness, genetics and intensity during the workout.

A small study of 19 healthy female participants aged 18 to 22 burned an average of 427 calories in a 45 minute class.

So that's 199 calories remaining. Equivalent to an average sized apple.

So if your exercise objective is to offset wine consumption then the 427 calories burned in a 45 minute class (assuming you've actually burned that many) is enough to offset 468ml of wine.

So drink up!

Otherwise, you need to be more economical with your calorie deficit.

Many people believe that exercise "supercharges" their metabolism. Although exercise increases metabolic rate somewhat, it may actually be less than you think.

Studies show both normal and overweight people tend to overestimate the number of calories they burn during exercise, often by a significant amount.

In one study, people burned 200 and 300 calories during exercise sessions. Yet when asked, they estimated they had burned over 800 calories. As a result, they ended up eating more.

That being said, exercise is still crucial for overall health and can help you lose weight. It's just not as effective at burning calories as some people think.

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


Tortilla Pepperoni Pizza

Ingredients:

1 la tortilla factory low carb whole wheat tortilla
2 ounces mozzarella
3 tablespoons marinara sauce
1/4 teaspoon dried oregano
1 pinch of crushed red pepper
8 slices turkey pepperoni
1 spray of canola oil spray

Instructions:

Preheat oven to 425 degrees.

Assemble your pizza by spreading the marinara on top of the tortilla.

Add the mozzarella cheese, then pepperoni.

Top with oregano and crushed red pepper.

Spray very quickly with canola oil spray (a half second spray).

Bake for 5-7 minutes, until bubbly and browned.

Let sit for 2-3 minutes before eating.

Enjoy!


Useless Facts


Maine is the only state whose name is just one syllable.

There are only four words in the English language which end in "dous": tremendous, horrendous, stupendous and hazardous.

Tigers not only have striped fur, they have striped skin!

In most advertisements, including newspapers, the time displayed on a watch is 10:10.

On the ground, a group of geese is a gaggle, in the sky it is a skein.








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