Woodlands Fitness Centre

The Woodlands newsletter: Monday 5th October 2020

Sunday 4th October 2020

Hi,

Losing muscle will slow your metabolism.

When losing weight, the way to lose just fat is by adding strength training into your fitness program. Don't try to lose weight simply by performing cardio.

The pounds you lose through cardio will come right back if you stop the cardio, without muscle mass to keep the weight off. Don't worry about bulking up or gaining too much muscle.

For the majority of the population, it's simply not a concern. When you add muscle, you improve the body fat composition ratio, which is the main goal.

Losing weight other than fat is unavoidable, but the loss of muscle mass will cause a rebound effect that leads to weight gain.

Muscle is metabolically active and lights your furnace, keeping your metabolism brisk and burning calories.

Even when you're sitting on the couch, you burn more calories if you have more muscle mass on your frame. So losing muscle means your furnace slows down, your metabolism gets sluggish and the weight keeps on coming.

You have to lose fat to get healthy.

Losing weight can leave you looking like a smaller version of a fat person because you have no muscle tone underneath your skin. To look like a fit, healthy person, losing fat and having muscle is absolutely necessary.

Hit the weights. If you don't know what you're doing, get some help because it's important to do strength training properly to avoid injury.

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


Gym Only memberships:

JointStudent (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.ukspecial-offers

Student prices are only for students in full time education.


Group Personal Training

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.

* We offer '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!

Having spoken to a lot of our Group PT and classes members, a significant number are not yet ready to train inside. We understand the concern, particular if you have loved ones who are still shielding.

For this reason, the majority of our classes and group personal training sessions will take place outside.

As such, I have been busily reconfiguring our Group PT and HIIT sessions to work well outside.

We're very lucky to have a lot of outside space that's perfect for group exercise sessions.

Makes sense. If it's a lovely day why would you want to stay inside an industrial unit?

We have a 5.15pm 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.

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.ukgroup-exercise

Group Training membership prices:

JointStudent:
12 months: £30pm
3 months: £33pm
1 month: £36pm

Single:

For single prices, please check our special offers:

http:www.woodlandsfitnessrowsley.co.ukspecial-offers


Personal Training:

The benefits of personal training outweigh your fears by a long shot and we can really help you achieve your goals. At Woodlands, we want to maximise your fitness experience.

30 minutes: £13 (£17)
45 minutes: £18 (£22)
60 minutes: £21 (£25)

The price in brackets is for non-members.

All of our PT packages include:

GROUP PT membership.
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


Reduce carbs, and eat more proteins and fats

Many people think you get fat from eating too many carbs, eating carbs alone, and eating them late at night.

No.

You actually get fat from eating too many calories.

Ideally, you should eat carbs in combination with complete proteins and good fats. Eating carbs alone will lead to an increase in blood glucose. This increase in blood glucose causes an over-release of insulin, which triggers a fat storage response by the body.

In short, your body's hunger mechanism and sugar cravings skyrocket. When carbs are combined with proteins and fats, glucose in the blood stream is buffered by the metabolites of the consumed proteins and fats. This will not lead to an over-release of insulin and thus not fat storage, hunger or sugar cravings. If you're foolishly fearing dietary fat, stop.

What is the glycemic index (GI)?

The glycemic index (GI) provides a measure of how quickly blood sugar levels (i.e. levels of glucose in the blood) rise after eating a particular type of food. The effects that different foods have on blood sugar levels vary considerably.

The glycemic index estimates how much each gram of available carbohydrate (total carbohydrate minus fiber) in a food raises a person's blood glucose level following consumption of the food, relative to consumption of pure glucose. Glucose has a glycemic index of 100.

Foods with carbohydrates that break down quickly during digestion and release glucose rapidly into the bloodstream tend to have a high GI.

Foods with carbohydrates that break down more slowly, releasing glucose more gradually into the bloodstream, tend to have a low GI.

A lower glycemic index suggests slower rates of digestion and absorption of the foods' carbohydrates and may also indicate greater extraction from the liver and periphery of the products of carbohydrate digestion.

A lower glycemic response usually equates to a lower insulin demand but not always, and may improve long-term blood glucose control and blood lipids. The insulin index is also useful for providing a direct measure of the insulin response to a food.

A low-GI food will release glucose more slowly and steadily, which leads to more suitable postprandial (after meal) blood glucose readings. A high-GI food causes a more rapid rise in blood glucose levels and is suitable for energy recovery after exercise or for a person experiencing hypoglycemia.

Protein, Fibre, Fat and GI:

The glycemic effect of foods depends on a number of factors such as the type of starch (amylose versus amylopectin), physical entrapment of the starch molecules within the food, fat and protein content of the food and organic acids or their salts in the meal — adding vinegar, for example, will lower the GI.

The presence of fat or soluble dietary fiber can slow the gastric emptying rate, thus lowering the GI. In general, coarse, grainy breads with higher amounts of fiber have a lower GI value than white breads. However, most breads made with 100% wholewheat or wholemeal flour have a GI not a whole lot different than endosperm only (white) bread. Many brown breads are treated with enzymes to soften the crust, which makes the starch more accessible (high GI).

While adding fat or protein will lower the glycemic response to a meal, the relative differences remain. That is, with or without additions, there is still a higher blood glucose curve after a high GI bread than after a low-GI bread such as pumpernickel.

Fruits, vegetables and GI:

Fruits and vegetables tend to have a low glycemic index. The glycemic index can be applied only to foods where the test relies on subjects consuming an amount of food containing 50g of available carbohydrate. But many fruits and vegetables (not potatoes, sweet potatoes, corn) contain less than 50 g of available carbohydrate per typical serving. Carrots were originally and incorrectly reported as having a high GI.

Alcohol and GI:

Alcoholic beverages have been reported to have low GI values, but it should be noted that beer has a moderate GI. Recent studies have shown that the consumption of an alcoholic drink prior to a meal reduces the GI of the meal by approximately 15%. Moderate alcohol consumption more than 12 hours prior to a test does not affect the GI.

Many modern diets rely on the glycemic index, including the South Beach Diet, Transitions by Market America and NutriSystem Nourish Diet. However, others have pointed out that foods generally considered to be unhealthy can have a low glycemic index, for instance, chocolate cake (GI 38), ice cream (37), or pure fructose (19), whereas foods like potatoes and rice, eaten in countries with low rates of diabetes, have GIs around 100.

Foods only appear on the GI index if they contain carbs. This is why you won't find foods like fresh meat, chicken, fish, eggs and cheese in GI lists. However, you may find some processed foods like sausages or chicken nuggets in a GI list because they contain flour!

Low GI Foods:

Roasted and salted peanuts 14
Low-fat yoghurt with sweetener 14
Cherries 22
Grapefruit 25
Pearl barley 25
Red lentils 26
Whole milk 27
Dried apricots 31
Butter beans 31
Fettucine pasta 32
Skimmed milk 32
Low-fat fruit yoghurt 33
Wholemeal spaghetti 37
Apples 38
Pears 38
Tomato soup, canned 38
Apple juice, unsweetened 40
Noodles 40
White spaghetti 41
All Bran 42
Chick peas, canned 42
Peaches 42
Porridge made with water 42
Lentil soup 44
Oranges 44
Macaroni 45
Green grapes 46
Orange juice 46
Peas 48
Baked beans in tomato sauce 48
Carrots, boiled 49
Milk chocolate 49
Kiwi fruit 52
Stoneground wholemeal bread 53
Crisps 54
Special K 54
Banana 55
Raw oatbran 55
Sweetcorn 55

Medium Glycaemic Index foods (56 to 69):

Muesli, non toasted 56
Boiled potatoes 56
Sultanas 56
Pitta bread 57
Basmati Rice 58
Honey 58
Digestive biscuit 59
Cheese and tomato pizza 60
Ice cream 61
New potatoes 62
Coca cola 63
Apricots, canned in syrup 64
Raisins 64
Shortbread biscuit 64
Couscous 65
Rye bread 65
Pineapple, fresh 66
Cantaloupe melon 67
Croissant 67
Shredded wheat 67
Mars bar 68
Ryvita 69
Crumpet, toasted 69
Weetabix 69
Wholemeal bread 69

High Glycaemic Index foods (70 or more):

Mashed potato 70
White bread 70
Watermelon 72
Swede 72
Bagel 72
Branflakes 74
Cheerios 74
French fries 75
Coco Pops 77
Jelly beans 80
Rice cakes 82
Rice Krispies 82
Cornflakes 84
Jacket potato 85
Puffed wheat 89
Baguette 95
Parsnips, boiled 97
White rice, steamed 98.

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


The road to an attractive physique is paved with resistance training

Losing weight through cardio and HIIT alone is not advisable as it will not guarantee you unearthing an aesthetic base of muscle when the subcutaneous fat has gone.

You should focus on compound movements.

These movements work multiple muscle groups through multiple joint actions.

Because you're using multiple muscle groups you can generate a lot more strength and power, which in turn means you can lift more and burn more calories.

This means your focus should be on exercises like the following:

Bench presses - barbell or dumbbell, incline or flat

Shoulder presses - barbell or dumbbell, standing or seated

Deadlifts - barbell or dumbbell, conventional, Romanian, trap bar, sumo

Rows - bent over, Pendley, single arm

Squats - back, front or goblet.

Lunges (walking, forward, reverse), step ups (side, forwards), leg press

Pull-ups, chin ups or pull-downs.

Dips

If you're trying to lose weight without cardio, you can still hit the gym and drop calories. All of the compound lifts stress the central nervous system and heighten your metabolic rate.

Don't worry too much about training the smaller muscle groups. These require less volume than bigger muscle groups because they already get a ton of indirect work from compound exercises.

Back exercises, for example, also hit your biceps while most chest exercises also train your triceps (and shoulders to some extent).

The more muscle mass is built, the more calories are burned as muscle tissue burns more calories.

The road to an attractive physique is paved with effective resistance training exercises including squats, lunges, deadlifts as well as a mix of upper body movements.

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


Exercise of the week: Overhead Press

The Overhead Press is one of the best exercises to build strong, muscular and healthy shoulders with bigger arms.

Stand with the bar on your front shoulders, and your hands next to your shoulders

Press the bar over your head, until it's balanced over your shoulders and mid-foot

Lock your elbows at the top, and shrug your shoulders to the ceiling.

Hold the bar for a second at the top. Then lower it back to your front shoulders and repeat.

Don't use your legs, keep them straight.

The Overhead Press is a full body, compound exercise. Your shoulders and arms press the weight over your head while your legs, lower back and abs balance you.

To avoid shoulder pain, Overhead Press with a narrow grip so you don't flare your elbows. Then shrug your shoulders at the top.

Press the bar over your head, lock your elbows and shrug your shoulders towards the ceiling. This engages your traps and prevents shoulder impingement.

You'll press less weight than on other exercises because it uses small muscles. As such, you'll struggle to add weight before you do on other exercises. The worse your form is, the more you'll struggle. Proper form is therefore crucial.

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


Easy chicken casserole

Ingredients:

1 tbsp. olive oil
1 chicken pieces (eight in total), such as thighs and drumsticks
1 onion, finely sliced
2 garlic cloves, crushed
2 celery sticks, thickly sliced
2 carrots, cut into 2cm (3⁄4in) chunks
2 leeks, cut into 2cm (3⁄4in) chunks
600 g (1lb 6oz) potatoes, peeled and cut into large chunks
1 level tbsp plain flour
600 ml (1 pint) hot chicken stock
2 rosemary sprigs
Half a lemon

Directions:

Heat oil in a large, flameproof casserole. Season chicken pieces and brown all over for 10min. Remove and set aside.

Drain fat from the pan - there should be around 75ml (3fl oz). Pour just 1tbsp oil back in to the pan and discard the rest. Preheat oven to 200ºC (180ºC fan oven) mark 6.

Add the onion, garlic, celery, carrots, leeks and potatoes to the pan, and cook, stirring, for 5-10min. Stir in the flour, cook for 2min, then pour in the stock.

Season well, then return the browned chicken to the pan. Add the rosemary, squeeze over the juice from the lemon half and pop the squeezed lemon half into the pan. Cover and bring the casserole to the boil.

Cook in the oven for 25-30min until the chicken is cooked through and the sauce is piping hot and thickened.


Enjoy!


Useless Facts

Daylight Saving Time is not observed in most of the state of Arizona and parts of Indiana.

Ants closely resemble human manners: When they wake, they stretch & appear to yawn in a human manner before taking up the tasks of the day.

Bees have 5 eyes. There are 3 small eyes on the top of a bee's head and 2 larger ones in front.

Only female mosquito's' bite and most are attracted to the colour blue twice as much as to any other colour.

If one places a tiny amount of liquor on a scorpion, it will instantly go mad and sting itself to death.







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