Woodlands Fitness Centre

The Woodlands newsletter: Monday 29th October 2018

Monday 29th October 2018

Hi,

Should you be focusing on weight loss?

If so, why?

Let's imagine two people who each stick to a weekly calorie deficit of 3,500 calories (500 calories per day). These are their results:

Person 1: loses of one pound
Person 2: loses nearly six pounds

Which person has performed better? You might be thinking its person 2. After all, they lost the most weight. But consider this:

1). One pound of fat equals 3,500 calories
2). One pound of muscle equals 600 calories.

So person 1 may have lost one pound of fat (3,500/3,500 calories = 1) - whereas person 2 may have lost nearly six pounds of muscle (3,500/600 calories = 5.8).

There's much more to losing fat than just eating less. You need to maximise fat loss whilst minimizing muscle loss.

Is there a difference between calories from proteins, carbs, and fats? Generally speaking, a calorie is a calorie. One calorie is the energy required to increase the temperature of one kilogram of water by one degree Celsius. Energy can be neither created nor destroyed. It can only be transformed.

This subject is explored later in our article: What Is The Right Way To Lose Fat (part 2)?

We have 2 main membership options:

Gym Only:

Single: £23pm for 12 months, £25pm for 3 months and £27pm for 1 month.
Joint/Student: £22pm for 12 months, £24pm for 3 months and £26pm for 1 month.

Gym & Classes :

How would you like to be personally trained every single time you attend Woodlands?

Well now you can!

For just £46 per month you can join our Group Personal Training Scheme. The scheme is an appointment controlled personal training system where a Personal Trainer will train 4 - 8 members at a time.

Sessions will last between 45 minutes to one hour and are designed for both males and females of mixed ability. The Training Programmes are both themed and personalised as opposed to a typical circuit routine.

The training will take place in the gym and the studio. The benefits to you compared to the standard gym only membership include:

 Significantly improved results
 Increased motivation and attendance
 Increased sense of fun
 Learn new skills such as stretching, free weights, kettlebell and core training.
 Meeting new friends

All Woodlands personal trainers have been trained to a minimum nvq level 3 equivalent to reps (register of exercise professionals) level 3.

All our instructors are therefore qualified as personal trainers standard.

The programmes are designed to be progressive, very effective and fun, with the group re-booking at the end of each session.

Remember, you will be personally trained every single visit to the club.
The training sessions are designed to be both effective and entertaining with an equal emphasis placed on both. Although you will be part of a group the Personal Trainer will interact both on an individual and group basis.

What can Group Training sessions at Woodlands help you achieve?

 Weight Loss
 Weight Gain
 Improved Tone
 Improved Balance
 Improved Coordination
 Muscle Building
 Increased Speed
 Increased Stamina/Endurance
 Help Slow Down Ageing Process
 Combat Cholesterol
 Reduce Blood Pressure
 Improved Lung Capacity
 Improve your Immune System
 Improved Energy Levels
 Better Self-Esteem
 Help Beat Depression
 Improved Sleep
 Stress Relief
 Give Up Smoking
 Meet New Friends
 Improved Sex Life

This membership includes:

✔ 139 classes every month.
✔ Classes include HIIT, Kettlebells, Body Conditioning, Pilates and more.
✔ Up to 8 people per session.
✔ Come to as many sessions as you like.

Group Training membership prices:

Single: £35pm for 12 months, £40pm for 3 months and £45pm for 1 month.
Joint/Student:
£30pm for 12 months, £35pm for 3 months and £40pm for 1 month.

Here is a list of our group training sessions:

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

PT prices:

Here are a few examples of our most popular PT packages:

8 x 30 minute PT sessions
£112

4 x 45 minute PT sessions
£80

4 x 60 minute PT sessions
£107

All 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. We can adjust the time limits in advance to take into account holidays, business trips, etc.

All of our PT packages include full gym & 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


What Is The Right Way To Lose Fat (part 2)?

Here's a little bit of historical science behind the accepted caloric value of protein, carb, and fat in the diet. The past work of Rubner and Atwater is the standard used today.

Using a bomb calorimeter to measure the heat of combustion of various proteins, carbs, and fats, they determined the energy density of dietary protein = 4.1 calories/gram, carbs = 4.1 calories/gram, and fat = 9.3 calories. Rounded off, it is 4 calories/gram of protein, 4 calories/grams of carbs, and 9 calories/gram of fat that we currently use (and why many panic when they see fat is more than double in potency).

Past thinking was to eat .7 to 1.0 grams of protein per pound of body weight, load up on the carbs for energy, and minimize the fat. After all, 15 grams of fat has 135 calories and 15 grams of carbs has only 60, so to help shed the pounds, back off on the fat intake. But it's not that simple. The type of protein, carb, and fat must be considered as well as how the body processes them.

To lose fat you need to couple a calorie deficit with high-level energy expenditure. We all know this. But what guarantees the weight loss to be fat only? Consider these facts:

A pound of fat equals 3,500 calories. But 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).

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

There's much more to losing fat than just eating less or exercising more. 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 fat:

1). Maximizing fat loss.
2). Minimizing 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 maximizing fat loss, minimizing muscle loss, and doing it in a way that is the perfect combination of easy, fast, sustainable, and enjoyable.

Low-carb and ketogenic diets can help reduce hunger and calorie intake, adding too much fat may slow down or prevent weight loss. Ketogenic and low-carb diets can be very effective for weight loss. Studies show they tend to reduce appetite, which often leads to a spontaneous reduction in calorie intake. Many low-carb and ketogenic diets allow unlimited amounts of fat, assuming that the resulting appetite suppression will keep calories low enough for weight loss.

However, some people may not experience a strong enough signal to stop eating. As a result, they may be consume too many calories to achieve a calorie deficit.

If you're adding large amounts of fat to your food or beverages and are not losing weight, you may want to cut back on the fat.

I'm sure all of the above makes sense but if you have any questions please come and ask me. This article is concluded next week.

One pot Sunday lunch

Ingredients:

3 tbsp. Olive oil
2 tbsp. Cider vinegar
3 tbsp. Golden syrup sugar
1 tbsp. Roughly chopped thyme leaves
4 pork sausages, twisted in half & cut
8 thin rashers bacon
4 chicken thighs
6 medium new potatoes, halved lengthways
8 small carrots, peeled
2 parsnips, peeled & halved lengthways
2 medium red onions, peeled, quartered through the root
Salt & freshly ground black pepper

Directions:

Preheat the oven to 200°c/gas mark 6.

Mix together the olive oil, vinegar, sugar, thyme and a generous amount of salt and pepper.

Next, wrap each sausage half in bacon, then place in a large roasting tin or two smaller ones so as not to overcrowd everything. Add the chicken, potatoes, carrots, parsnips and onions, then drizzle over the olive oil mixture and rub everything well to coat, ensuring the chicken is skin-side uppermost.

Roast on the middle shelf of the oven for 35 to 40 minutes, turning the vegetables and sausages halfway through and basting everything with the juices. When the chicken skin is crisp and golden and the vegetables are glazed and tender, the dish is ready. Remove and serve.

Enjoy!


Useless Facts

Most Egyptians died by the time they were 30 about 300 years ago,

Buzz Aldrin left a pen on the moon after the first visit. Katie Horrod found it. It still worked.

For some time Frederic Chopin, the composer and pianist, wore a beard on only one side of his face, explaining: "It does not matter, my audience sees only my right side."

Toby Rice doesn't cheat death. He wins fair and square.

1 in every 4 Americans has appeared someway or another on television.







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