Matlock / Bakewell gym - Blog

The Woodlands newsletter: Monday 8th November 2021

Monday 8th November 2021

Hi, People who have successfully kept the weight off overwhelmingly have incorporated exercise (especially resistance training) into their lives - and in my experience, the people who have successfully lost weight and kept it off invariably find these people were consistent with their diet and exercise plans. I am not going to list all the benefits of regular exercise here (recent newsletters and social media posts cover this topic!) - but regular exercise has positive effects on your metabolism, allows you to eat more calories yet still be in a calorie deficit. This will help you to preserve lean body mass - which is essential to your health and metabolism. The many health benefits of regular exercise are well known, so I…

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The Woodlands newsletter: Monday 1st November 2021

Monday 1st November 2021

Hi, What is the missing link for long term weight loss? When choosing a nutrition program for long term weight loss, you actually need to involve nutrition. It's not just all about calories. But the missing link for long term weight loss for many people is exercise. Too many of you focus on dieting. Exercise is the essential component of long term weight loss. Many diet programs do not contain an exercise component - which means they are losers for long term weight loss from the very start. Any program that has its focus on weight loss but does not include a comprehensive exercise plan is like buying a car without tires. Or a plane without wings. You can't fly without…

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The Woodlands newsletter: Monday 25th October 2021

Monday 25th October 2021

Hi, Diet plans that offer weight loss by drinking their product for several meals followed by a "sensible dinner;" diets that allow you to eat their special cookies for most meals along with their pre-planned menu; or diets that attempt to have you eating their bars, drink, or pre-made meals, are of the diet A variety covered in last week's newsletter. If you didn't read that particular newsletter, then Diet A is one of those diet plans that supply you with their foods, as well as their special drink or bars to eat, and they tell you exactly when to eat them. These Diet A type meal plans are easy to follow but they are destined for failure in the medium-long term.…

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The Woodlands newsletter: Monday 18th October 2021

Monday 18th October 2021

Hi, Let's do another diet A vs. diet B comparison. Diet A is going to supply you with their foods, as well as their special drink or bars to eat, and tell you exactly when to eat them. You will lose - say - 30 lbs in two months. Diet B is going to attempt to help you learn which foods you should eat, how many calories you need to eat, why you need to eat them, and generally attempt to help teach you how to eat as part of a total lifestyle change that will allow you to make informed decisions about your nutrition. Diet B causes a slow steady weight loss of 8 -10 lbs per month for the…

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The Woodlands Newsletter: Monday 4th October 2021

Monday 4th October 2021

Hi, Getting the weight off is not the hardest part. Keeping the weight off is! If you take a close look at the many well known fad/commercial diets out there - and you are honest with yourself - and apply the "Can I eat this way for the rest of my life" test, you will find most of them no longer appeal to you as they once did. It also brings me to an example that adds additional clarity: If you have diet A that will cause the most weight loss in the shortest amount of time but is unbalanced and essentially impossible to follow long term vs. diet B, which will take the weight off at a slower pace, but…

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The Woodlands newsletter: Monday 27th September 2021

Monday 27th September 2021

Hi, When choosing a diet, always use the "Can I eat that way for the rest of my life?" Test. I know, it does not exactly roll off your tongue, but it gets the point across. The lesson here is: any nutritional plan you pick to lose weight must be part of a lifestyle change you will be able to follow - in one form or another - forever. That is, if it's not a way of eating you can comply with indefinitely, even after you get to your target weight, then it's worthless. Many fad diets you see out there will fail the "Can I eat that way for the rest of my life?" Test. The question is not whether the diet…

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The Woodlands newsletter: Monday 20th September 2021

Monday 20th September 2021

Hi, A diet is a short term strategy to lose weight. Long term weight loss is the result of an alteration in lifestyle. We are concerned with life long weight management, not quick fix weight loss here. I don't like the term diet, as it represents a short term attempt to lose weight vs. a change in lifestyle. Want to lose a bunch of weight quickly? Heck, I will give you the information on how to do that here and now for no charge. For the next 90 to 120 days eat 12 scrambled egg whites, one whole grapefruit, and a gallon of water twice a day. You will lose plenty of weight. Will it be healthy? Nope. Will the weight stay…

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The Woodlands newsletter: Monday 13th September 2021

Monday 13th September 2021

Hi, If your goal is to lose some weight quickly, then pick a diet plan and follow it. I guarantee you will lose some weight. The number one reason diets fail is - quite simply - a lack of compliance. Research shows that adherence level rather than diet type was the primary predictor of weight loss. The diet you chose is irrelevant; what matters most is your ability to actually stick to a diet that predicted their weight loss success. But some diets must be better than others? Absolutely. Some diets are healthier then others. Some diets are better at preserving lean body mass. Some diets are better at suppressing appetite. There are many differences between diets. Most of the popular diets…

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The Woodlands newsletter: Monday 6th September 2021

Monday 6th September 2021

Hi, What is the number one reason diets fail long term; above all else? The number one reason is - shock horror - people giving up. I know right, who'd have guessed? The numbers don't lie; the vast majority of people who lose weight will regain it - and often exceed what they lost. True story fam. So what are YOU doing to avoid it? Here's another reality check: virtually any diet you pick which follows the basic concept of "burning" more calories then you consume - the well accepted "calories in calories out" mantra - will cause you to lose weight. To some degree, they all work: Atkins-style, no carb diets, low fat high carb diets, all manner of fad…

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The Woodlands newsletter: Monday 30th August 2021

Monday 30th August 2021

Hi, There are some general guidelines, rules of thumb, and ways of viewing a diet program that will allow you to decide, once and for all, if it's the right diet for you. You may not always like what I have to say, and you should be under no illusions this is another quick fix, "lose 100 lbs. in 20 days," guide of some sort. However, if you are sick and tired of being confused, tired of taking the weight off only to put it back on, and tired of wondering how to take the first steps to deciding the right diet for you that will result in permanent weight loss, then these articles change your life. Perhaps. Do you need to…

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The Woodlands newsletter: Monday 23rd August 2021

Monday 23rd August 2021

Hi, The 30th August 2021 Bank Holiday opening hours are 8am to 2pm. There will be a Group PT session at 9.30am. The first article this week is: 20 Minute Workouts (part 1). You can actually get a lot done in 20 minutes. Seriously, you can. Some people think they need to be in the gym for 3 hours. No, that's just silly. Assuming 30-40 seconds of Time Under Tension and similar length rest periods, you could do 17 sets in 20 minutes. 17 sets. That's a lot of work. The second article this week is: Figure Out The Right Macros For You (part 1). There's a lot of different thoughts on whether or not to adjust your macro split for…

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The Woodlands newsletter: Monday 16th August 2021

Monday 16th August 2021

Hi, The first article this week is how to build Muscle With Time Under Tension. The next part concludes next week. Next we have an article about the difference between 1,000 calories of healthy food and 1,000 calories of unhealthy food? Again this is a 2 part article, with the final nerve shredding instalment next week. I hope these were worth the wait. The exercise of the week is a lunge to two-arm dumbbell press. The recipe of the week is a Lamb Kofta with Tomatoes and Tahini. 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…

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