Matlock / Bakewell gym - Blog

The Woodlands newsletter: Monday 12th July 2021

Monday 12th July 2021

Hi,

The first article is about the Torso/Limbs, Split, a every other day training system that allows you train each body part every 4 days. This workout is designed for the intermediate gym users looking to develop a symmetrical physique in only 3 workouts per week.

You alternate between 2 workouts:

A: chest, back and shoulders
B: Quads, hams, biceps, triceps, abs and calves

The second article is the third part to "What Is The Right Way To Lose Fat?" There isn't necessarily a singular way to lose fat, but these articles should give you a basic overview of what do / not do to lose fat sensibly.

The exercise of the week is a barbell Romanian deadlift, shrug to calf raise.

The recipe of the week is Slow cooker butter chicken.

I hope you enjoy this newsletter but if you have any questions please come and ask me.

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.


Group Personal Training

The Woodlands Fitness Centre offers Unlimited Classes / Group training sessions:

The premise is simple: 48 sessions every week. Share the sessions with up to 5 other people. Come to up to 4 sessions per week. Each session will be a proper personal training session.

Our Group Personal Training membership offers professional coaching, support, motivation, accountability and results at a fraction of the cost of 1-to-1 Personal Training.

The 45 minute sessions are designed for people of mixed ability. Sharing the workout enhances the experience for participants. Having someone exercising with you can push you a little harder than you might do on your own.

Both the trainer and participants are there to help you get through the workout. Exercising with friends can definitely be fun. When you stick to a training routine, you will get the results. Research shows that members that are involved in programs are more likely stick with it.

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.uk/group-exercise

Group Training membership prices:

Joint/Student:
12 months: £30pm
3 months: £33pm
1 month: £36pm

Single:

For single prices, please check our special offers:

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


Personal Training Packages:

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 mins:

3 weeks x 2 per week
6 x 30 mins: £72 (£89)

5 weeks x 2 per week
10 x 30 mins: £116 (£144)

45 mins:

3 weeks x 2 per week
6 x 45 mins: £95 (£112)

4 weeks x 2 per week
8 x 45 mins: £125 (£147)

60 mins:

4 weeks x 2 per week
8 x 60 mins: £156 (£178)

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 time periods listed above.

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.

The 2 x 45membership

This membership includes:

✔2 x 45 minute PT sessions per month (worth £21 each)
✔Unlimited GROUP PT sessions
✔Unlimited gym use
✔Calorie target setting advice
✔Nutritional support
✔Discounted additional personal training sessions

12 month: £43pm
3 month: £47
1 month: £51

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.


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




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.

Note:

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:

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

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

Shoulders:
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:

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

Calves:
Standing calf raises: 3 x 10-15

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

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

Abs:
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.


What Is The Right Way To Lose Fat (part 3)?

A calorie is a calorie. But a macronutrient is not a macronutrient. And what you eat will impact your health. How much you eat will impact your health. What you eat may also change how much of what you eat in actually absorbed by your body.

There is not a dichotomy between food quantity (total calories) and food quality. It does not exist. Anybody who denies that calories matter is an embarrassment to the fitness industry.

There's a wide world of thoughts on which macronutrient ratio is best. Some claim that each body type responds differently to macronutrients, so calculating based on body type could be a great way to find your macros. Keep in mind that most people don't strictly adhere to one body type. A particular macro split might work better for you. Try each and see if there's a difference.

Ectomorph:

Ectomorphs are naturally thin with skinny limbs, a high tolerance for carbohydrates, and a fast metabolic rate. A good starting ratio is 25% protein, 55% carbs and 20% fat.

Mesomorph:

Mesomorphs are naturally muscular and athletic. They have a moderate carb tolerance and metabolic rate. Mesomorphs should start at a 30% protein, 40% carb, 30% fat ratio.

Endomorph:

If you're naturally broad and thick, you're probably an endomorph. Endomorphs have a low carbohydrate tolerance and a slow metabolic rate. If you're an endomorph, try a ratio of 35% protein, 25% carbs and 40% fat.

In general, high glycemic carbs create a large, temporary rise in blood sugar (glucose) because they are quickly digested. Low glycemic carbs take longer to digest, thus produce a smaller and slower rise. A rapid rise in blood sugar means:

More insulin is released. A high insulin level promotes a quick storage of sugar in muscle and the liver. It also inhibits the hormone glucagon, which normally tells the body to burn stored fat. Obese people tend to be "sugar burners" - they mainly burn stored glycogen. Their forthcoming meals restore glycogen (especially if high glycemic) and the cycle keeps repeating. Thus, fat stores do not get touched and usually grow larger.

Blood sugar levels then drop quickly, leaving you hungry sooner. Suddenly, the body needs more fuel. But because glucagon is still in short supply, the body does not tap into its fat supply for energy. The inevitable result? Hunger. You will eat again, needlessly, which can lead to increased fat gain over time.

Facts to consider:

1). Highly processed foods that contain refined sugars (cookies, crackers and corn syrup) usually have a higher glycemic level.

2). Other factors affecting the glycemic level is whether the food is liquid or solid, raw or cooked, and the amount of fiber it contains.

3). The more grams of carbohydrate consumed the higher the glycemic response because there is an increased glycemic load. So, one can over-consume even low glycemic foods.

4). Most people usually eat foods in combination. The fat and protein also consumed at feedings can help lower the overall glycemic level.

5). Not all simple sugars are high glycemic. Fruit, for instance, contains the simple sugar fructose. Fructose has a slow rate of digestion and absorption and thus a lower glycemic response.

Moderate and high glycemic foods are recommended during and after exercise. Consuming a high glycemic food within 45 minutes after exercise elevates plasma glucose concentrations and facilitates muscle glycogen replenishment.

Post-exercise insulin secretion increases protein synthesis by increasing amino acid uptake in the muscles. Insulin also enhances blood flow into muscle, thus facilitating the removal of lactate and carbon dioxide.

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

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


Exercise of the week: barbell Romanian deadlift, shrug, calf raise

Place a barbell on the ground.

Begin with both feet shoulder-width apart with toes pointing toward the knees bent at a five-degree angle.

Draw abs in & activate gluts.

Grab the barbell with both hands (grip slightly wider than shoulder-width).

Maintaining a drawn-in position contract the glutes & lift the barbell until a fully upright position.

Retract shoulder blades & shrug shoulders up towards ears.

Hold the shrug & perform a calf raise by putting pressure over the big toe.

Return to original position by reversing the order of the exercise.

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

Recipe of the week: Slow cooker butter chicken

Ingredients:

500g skinless boneless chicken thighs, cut into 3 pieces

For the marinade:

1 lemon, juiced
2 tsp ground cumin
2 tsp paprika
1-2 tsp hot chilli powder
200g natural yogurt

For the curry:

2 tbsp butter, ghee or vegetable oil
1 large onion, chopped
3 garlic cloves, crushed
1 green chilli, deseeded and finely chopped (optional)
Thumb-sized piece ginger, grated
1 tsp garam masala
2 tsp ground fenugreek
3 tbsp tomato purée
250ml chicken stock
50g flaked almonds, toasted

To serve (optional):

Cooked basmati rice
Naan bread
Mango chutney or lime pickle
Fresh coriander
Lime wedges

Method:

In a medium bowl, mix all the marinade ingredients with some seasoning. Chop the chicken into bite-sized pieces and toss with the marinade. Cover and chill in the fridge for 1 hr or overnight.

In a large, heavy saucepan, heat the butter, ghee or oil. Add the onion, garlic, green chilli, ginger and some seasoning. Fry on a medium heat for 10 mins or until soft.

Add the spices with the tomato purée, cook for a further 2 mins until fragrant, then add the stock and marinated chicken. Tip everything into the slow cooker, then cook for 6-7 hrs until the chicken is tender.


Sprinkle with the toasted almonds. Serve with rice, naan bread, chutney, coriander and lime wedges. If you like.

Enjoy!


Useless Facts

The crack of a whip is actually a tiny sonic boom, since the tip breaks the sound barrier.

Jupiter is bigger than all the other planets in our solar system combined.

Hot water is heavier than cold.

The common idea that only 10% of the brain is used it not true as it is impossible to determine the actual percentage because of the complexity of the brain.






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