Woodlands Fitness Centre

The Woodlands newsletter: Monday 2nd August 2021

Monday 2nd August 2021

Hi,

The first article this week is about Lactic Acid Training. This is a style of training, designed to force your body to produce a lot of lactic acid in the muscles you work. The presence of lactic acid will cause an increase in both growth hormone and testosterone production by the body.

The first article this week is about dieting properly. The majority of people want to lose weight fast. Since they have little or no knowledge of diet, nutrition and how metabolism works, they think that by starving themselves, or eating as little as possible will make them lose fat quickly and give them the body they desire. This could result in a quick weight drop, most of the weight lost will be water, muscle and a very small portion of fat.

The eExercise of the week: multiplanar step-up,balance to overhead press.

The recipe of the week is a white Bean and Kale Soup.

I hope you enjoy these articles 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.


Shared Personal Training

The Woodlands Fitness Centre offers Unlimited Shared / Group personal 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!

We have a 5.15pm Group on Monday, Wednesday and Friday!

We have added a second Group class to Sunday morning to accommodate the increasing demand

These shared personal training sessions are 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


2 x 45membership:

This membership includes:

✔2 x 45 minute PT sessions per month (worth £23 each)
✔Unlimited SHARED 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.


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:

SHARED 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.

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


Lactic Acid Training

The release of lactic acid is associated with hard training. That intense burning sensation after a hard set - that's lactic acid building up in your muscles when your body enters into oxygen debt during intense exercise.

But what you probably didn't know is that lactic acid can unlock the key to rapid fat loss while preserving muscle. Below you can learn about lactic acid training and the benefits from it.

The lactic acid training is a style of training, designed to force your body to produce a lot of lactic acid in the muscles you work. The presence of lactic acid will cause an increase in both growth hormone and testosterone production by the body. These are two of the most anabolic and lipolytic hormones in the human body. This means your body will burn fat at an increased pace while preserving muscle.

If done right, a typical lactic acid workout should last about 45 minutes. A good practice is to work on antagonist muscle groups (chest and back for an example) in one session, and choose "the most bang for the buck" multi-joint exercises. A very few and short rest periods between the sets will ensure a lot of lactic acid build-up and additional fat loss.

A typical lactic acid workout would look like this:

Day 1: chest and back

Barbell Bench press: 8 reps
Incline dumbbell press: 12 reps
Incline dumbbell flyes: 20 reps

The rest between SETS is 10-20 seconds. Do this cycle 3 times.
Rest for 2 minutes. Then do:

Chin up or Pull up: 8 reps
Barbell row: 12 reps
Cable row: 20 reps

Rest 10 seconds between sets. Do this cycle 3 times.

Day 2: Legs

Squats: 10 reps
Leg Press: 12 reps
Leg Extensions: 20 reps

Rest 10 seconds between sets. Do this cycle 3 times.
Rest for 2 minutes. Then do:

Stiff leg deadlifts: 6 reps
Leg curls: 15 reps

Rest 10 seconds between sets. Do this cycle 3 times.

Day 3: Arms and Shoulders

Close grip bench press: 6 reps
Cable pushdown: 20 reps

Rest 10 seconds between sets. Do this cycle 3 times. Rest for 2 minutes. Then do:

Barbell curls: 6 reps
Dumbbell seated curls: 15 reps

This cycle is done 3 times. Rest for 2 minutes. Then do:

Military shoulder press 6 reps
Side laterals 12 reps

As you can see this workout is very intense and because of the high volume work you'll need to lower the weights. After the third work day, rest for one or two days.

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


Dieting properly!

How do you diet properly?

I get asked this quite regularly.

So how do you diet properly?

In theory losing weight is simple; we need to create a calorific deficit which means burn off more calories than we take in. However, losing weight and losing fat are two very different things and can easily get mixed up.

The majority of people are impatient and want to lose weight fast. Since they have little or no knowledge of diet, nutrition and how metabolism works, they think that by starving themselves, or eating as little as possible will make them lose fat quickly and give them the body they desire.

While this attitude will result in a quick weight drop, most of the weight lost will be water, muscle and a very small portion of fat.

When we eat food in the form of carbohydrates, our bodies will either do one of three things in this particular order:

1). Burn off the carbohydrates immediately for energy
2). Replenish glycogen stores in the liver and muscle tissue
3). Convert the carbohydrate into fat and store for later use (continued on next page)

The above is a very simplistic view. If we restrict carbohydrate intake, our body begins to use its own supply of stored carbohydrate (glycogen) and convert it into glucose for energy. Therefore, our glycogen stores begin to decrease.

For every 1g of glycogen burned off, 3g of water is lost. This can result in a steep drop in weight rather quickly.
The next point to consider is the breakdown of muscle tissue. There are 9 essential amino acids which our body can't synthesize so they must be sourced through diet.

In order for muscle maintenance and tissue turnover to take place, amino acids must be present otherwise muscle breakdown will occur.
Since carbohydrate stores are low the body converts amino acids into glucose via gluconeogenesis which takes place in the liver. This will also result in loss of lean body mass.

Here is where the vicious cycle begins. Since muscle burns more calories and to some extent controls the speed of your metabolism, as your muscle mass decreases, your calorie needs also decrease and your metabolism slows down.

After just a few days of heavily restricted calorie intake, your body will go into starvation mode in order to survive, which means it will hold on to its fuel supplies (fat) for dear life.

Diet is the most important factor in losing excess unwanted fat. In order for our body to let go of stubborn fat stores it must be given the right nutrients at the right time.

Following these simple steps will help you to build yourself a healthier diet and lose fat:

1). Try to eat 6 to 8 small meals per day. This will speed up our metabolism
2). Limit carbohydrate intake to fibre and wholegrain sources except for simple carbohydrates around workout times
3). Eat protein with each meal. Since protein takes more calories to break down this will result in an increased metabolic rate and prevent the breakdown of lean body mass
4). Try to get a varied intake of proteins to avoid lack of certain amino acids
5). Try to get a healthy source of fat in each meal except for around training times
6). Eat a source of fruit or vegetable with each meal
7). Avoid fizzy, sugary drinks

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


Exercise of the week: multiplanar step-up,balance to overhead press

Stand in front of a box (6 to 18 inches high) with feet shoulder width apart

Hold dumbbells in both hands at chest level

Draw abs in & activate glutes

Step onto a box with one leg, keeping foot pointed straight
ahead & knee lined up over mid-foot

Push through heel & stand up straight balancing on one leg

Flex the other leg at the hip & knee

Once balance has been established press the dumbbells overhead until both arms are fully extended

Slowly return the dumbbells to chest

Return opposite leg to the ground & step off the box

Repeat on other leg

Regression:

Omit balance
Progression
Frontal plane
Transverse plane

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


Recipe of the week: White Bean and Kale Soup Recipe

Ingredients:

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

Method:

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.

Enjoy!


Useless Facts

The average woman consumes 6 lbs of lipstick in her lifetime.

Some individuals express concern sharing their soap, rightly so, considering 75% of all people wash from top to bottom.

Conception occurs most in the month of December.

CBS' "60 Minutes" is the only TV show without a theme song/music.








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