Woodlands Fitness Centre

The Woodlands newsletter: Monday 2nd March 2020

Monday 2nd March 2020

Hi,

I regularly get asked about 6 week weight loss plans, often featured on the front of fitness magazines.

I get asked if they work.

Well, yes.

Any plan that involves a calorie deficit for 6 weeks (42 days) will work.

Of course it works.

It can't not work.

Let's say we use a man as an example. He is 40 years old, lightly active and has a daily maintenance level of 2,553 calories.

To lose fat you need to couple a calorie deficit with high-level energy expenditure.

We all know this, right?

For 6 weeks, we're going to increase his activity levels to extra active. This increases his daily maintenance level to 3,528 calories. This will likely involve lots of HIIT classes and interval training.

Now we need a calorie deficit.

Diet plans that promise rapid weight loss can only achieve through increased muscle loss. And you should know that the loss of muscle is not good.

There are 3 goals that need to be kept in mind when planning how big or small a caloric deficit should be to optimally lose weight:

1). Maximising fat loss.
2). Minimising muscle loss.
3). Doing it all in a way that is as doable and sustainable for you as possible.

Knowing this, there are typically 3 different categories of "sizes" that the deficit can be: small, moderate, or large.

A moderate sized deficit will give you the best of both worlds while greatly lessening (or completely eliminating) many of their potential drawbacks. A moderate sized caloric deficit (20%) is the best choice for losing weight successfully.

You'll end up maximising fat loss, minimising muscle loss, and doing it in a way that is the perfect combination of easy, fast, sustainable, and enjoyable.

A large calorie deficit (30%) and rapid weight loss will result in more muscle loss. Not an ideal outcome. But rapid weight loss plans guarantee rapid weight loss. Muscle retention is a secondary concern.

So this person will consume 2,469 (3,528 - 30%) calories per day. This will give them a 1,058 calorie deficit per day. Over 42 days, this is a total deficit of 44,450 calories.

A pound of fat equals 3,500 calories. However, a pound of muscle equals only 600 calories. So if you sustain a 500 calorie deficit per day over one week, you would achieve one of two outcomes:

1). a loss of one pound of fat (3,500/3,500 calories = 1)
2). a loss of nearly six pounds of muscle (3,500/600 calories = 5.8).

The deficit above would equate to a 12 Ib weight loss, assuming you only lost fat. However, you will lose a mixture of fat, muscle and water. The exact ration is anybody's guess.

So let's say this person lost fat, muscle and water in the ratio of 4:1:1. So each Ib would equate to 2,433 calories - so this person's total weight loss would be around 18 Ibs. This is assuming they maintain the activity level and calorie deficit for 42 days.

But what happens on day 43?

Do they just return to their normal activity level?

How quickly will the weight pile back on?

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


Unlimited personal training from just £30 per month...?

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.

Here is a list of our group training sessions:

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

Group Training membership prices:

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

Single:

For single prices, please check our special offers:

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

Gym Only memberships:

Joint/Student (per month):

12 months: £20
3 months: £23
1 month: £26

Single (per month):

For single prices, please check our special offers:

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

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.

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


Is there protein in vegetables?

You can even find protein in vegetables and fruit.

Peas (technically a legume but more commonly eaten as a veggie), brussel sprouts, mushrooms (especially Portobellos), spinach, sweetcorn, broccoli and asparagus are some of our favourites.

Even baked potatoes (both sweet and normal) are a great way to include more protein in your diet.

The interesting thing: eating plants is a great way to get enough, but not too much, protein (and therefore enough calories, vitamins and minerals, healthy fats and fibre too).

In order to do this, all we have to do is eat a range of different legumes, grains, nuts, seeds, veggies and fruits.

Doing so, ensures we get all the right nutrients without any dietary cholesterol at all and, actually, leaves no room for animal products.

Animal products may seem like a quick fix - an easier way to get an injection of protein or iron - but on balance they are absolutely not a necessary part of our diets.

The reality is that all foods contain protein. Yep. Every. Single. One. It's just that some contain more than others.

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


What is the staircase effect?

The "staircase effect" refers to the fact that training activates genes in muscle fibres that are responsible for many of the adaptations that take place, such as muscle growth and strength increases.

Consistent training activates certain genes that result in building more muscle fibre protein, which means more muscle size and strength. These genes are typically activated over hours, with some remaining activated for days.

Repeated workouts, if timed appropriately, can build upon the activation of the genes to reach an even higher activity level and thus, greater muscle growth, or the "staircase effect."

Let's say a certain gene involved in muscle growth is activated by a workout to the point that that its activity is boosted by 100% following the workout.

This gene will slowly declines in activity over the next few days so that the day after the workout it is still up by 75%, and the second day after the workout it is up by 50%, then the third day it is up by just 25%, and finally on the fourth day after the workout, it's back to the original level.

If you performed a workout on the fourth day after the first workout or later, then that gene would be bumped back up to 100% of its originally activity. However, if you worked out on the second day after the first workout, when the gene was still up by 50%, then you could potentially bump up its activity to 150%.

This could lead to even greater muscle growth and strength gains than if you waited to train again after the fourth day or later. This is one reason why training a muscle group every 48 hours could lead to even greater muscle growth and strength gains than training every seven days. This is providing you stop overreaching just before it turns into overtraining.

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


Slow Twitch Muscle fibre types

Slow Twitch Muscle fibre types are intended to perform simple, basic activities and things that are more endurance based. For instance, any sets that last longer than two minutes.

These "Low threshold' fibres are the slow twitch fibres and are much less likely to grow.

In a previous newsletter I have written that 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.

However, using light weight too often actually slows the speed of neural firing and will slow the speed of muscular contraction. The end result is a weaker you.

This is also what happens when you do cardio.

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


Garlic Chickpeas and Mushrooms on Toast

Move over, avocado. This warm, protein-packed chickpea and mushroom saute is destined to be your new favourite toast topper.

1 Tbsp olive oil
8 oz mixed mushrooms, sliced
1 clove garlic, minced
1 tsp dried thyme
1 15-oz can chickpeas, drained and rinsed
Salt and pepper
¼ c dry white wine
1 Tbsp unsalted butter
4 slices hearty whole grain toast

HEAT olive oil in skillet over medium heat.

Add mushrooms and saute until softened, about 5 minutes. Add garlic and thyme and cook until fragrant, about 1 minute. Add chickpeas, salt, and pepper and cook until heated through, 3 to 4 minutes.

TURN heat to medium high. Add white wine to the pan and cook until most of the liquid has reduced, 2 to 3 minutes. Stir in the butter.

TOP the toast slices with the chickpea mixture. Serve warm.

Enjoy!


SPECIAL OFFERS


Offer 1:

10 x 45 minute PT sessions only £170 (£130 for Woodlands members)

Normal price £210

SAVE £40

Including:

5 weeks GROUP PT membership.
5 weeks gym membership.
Calorie target setting advice.
Nutritional support.
All PT sessions must be used within 5 weeks.

More special offers available on our website:

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







Offer 2:

12 x 45 minute PT sessions worth £252 FREE when you take out a 11 month GYM membership

ONLY £25 per month

Including:
11 months GYM membership
Calorie target setting advice.
Nutritional support.

Minimum term applies.
All PT sessions must be used within 12 weeks.

More special offers available on our website:

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


Offer 3:

5 x 45 minute PT sessions worth £105 FREE when you take out a 3 month GROUP PT & GYM membership

ONLY £45 per month

Including:
3 months GROUP PT membership
3 months GYM membership
Calorie target setting advice.
Nutritional support.

Minimum term applies.
All PT sessions must be used within 5 weeks.

More special offers available on our website:

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


These offers expire on 9th March 2020



Useless Facts

Worcestershire sauce in essentially an Anchovy Ketchup.

Rhode Island is the only state which the hammer throw is a legal high school sport.

The average lifespan of an eyelash is five months.

A spider has transparent blood.

Every acre of American crops harvested contains 100 pounds of insects.








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