Woodlands Fitness Centre

The Woodlands newsletter: Sunday 12th May 2024

Sunday 12th May 2024

Hello,

Beyond the Scale: The Pitfalls of Losing Muscle Instead of Fat

Weight loss is a common health goal, often pursued with dedication and determination. However, the journey toward shedding pounds can sometimes lead to an unintended consequence – the loss of muscle mass.

This phenomenon can result in a condition known as being "skinny fat," where individuals appear slender but carry a higher body fat percentage.

In this article, we'll explore how losing muscle instead of fat can contribute to the "skinny fat" dilemma and why it's crucial to prioritize body composition for overall health.

The Skinny Fat Paradox:

1. Muscle Loss during Weight Loss:

Many traditional weight loss methods focus solely on reducing calorie intake, which can lead to a caloric deficit. While this deficit prompts the body to burn stored energy, it may result in the loss of both fat and muscle mass.

2. Scale vs. Body Composition:

The scale alone doesn't provide a comprehensive picture of changes happening within the body. Losing weight on the scale doesn't necessarily guarantee a reduction in body fat percentage. If the weight loss is predominantly from muscle, it can lead to a higher proportion of body fat.

3. Effects of Aging:

As individuals age, there is a natural tendency to lose muscle mass, a condition known as sarcopenia. Engaging in inadequate physical activity, especially resistance training, during weight loss can accelerate this muscle loss.

The Health Risks of Being Skinny Fat:

1. Metabolic Consequences:

Being "skinny fat" is associated with metabolic disturbances. High body fat percentage, especially when concentrated around the abdomen, is linked to insulin resistance, an increased risk of type 2 diabetes, and other metabolic disorders.

2. Increased Cardiovascular Risk:

Despite appearing slender, individuals with higher body fat percentages may face an elevated risk of cardiovascular issues. Excess body fat, particularly visceral fat around internal organs, is linked to inflammation, high blood pressure, and unfavourable lipid profiles.

3. Decreased Strength and Functionality:

Loss of muscle mass compromises overall strength and functionality. This can impact daily activities, reduce mobility, and contribute to a decline in overall physical fitness.

4. Bone Health Concerns:

Maintaining muscle mass is crucial for bone health. Losing muscle during weight loss may contribute to decreased bone density, increasing the risk of fractures and osteoporosis, particularly in aging individuals.

5. Negative Impact on Mental Health:

The disconnect between perceived body image (slender appearance) and underlying health issues can contribute to negative mental health outcomes. Individuals may underestimate the importance of overall well-being and neglect the potential risks associated with being "skinny fat."

How to Prioritise Fat Loss Over Muscle Loss:

1. Incorporate Resistance Training:

Resistance training, including weightlifting or bodyweight exercises, is essential for preserving and building muscle mass. Include strength training exercises in your fitness routine to support fat loss while maintaining lean muscle.

2. Prioritise Protein Intake:

Adequate protein intake is crucial during weight loss to support muscle preservation. Include lean protein sources in your diet, such as poultry, fish, legumes, and dairy, to ensure your body has the building blocks for muscle maintenance.

3. Balanced Nutrition:

Focus on a balanced and nutrient-dense diet that includes a variety of whole foods. Prioritise vegetables, fruits, whole grains, and healthy fats to ensure you're receiving essential nutrients for overall health.

4. Avoid Extreme Caloric Deficits:
While a caloric deficit is necessary for weight loss, extreme deficits can lead to muscle loss. Aim for a moderate and sustainable caloric deficit that supports fat loss without compromising muscle mass.

5. Regular Physical Activity:

Incorporate both cardiovascular exercises and strength training into your routine. Cardiovascular activities burn calories, while strength training helps maintain and build muscle mass.

6. Monitor Body Composition, Not Just Weight:

Instead of solely relying on the scale, consider tracking changes in body composition. Methods such as body fat percentage measurements or progress photos provide a more accurate representation of fat loss and muscle preservation.

In conclusion, prioritising fat loss over muscle loss is essential for overall health and well-being. Falling into the "skinny fat" category poses various health risks, emphasising the importance of a balanced approach to weight loss that includes adequate nutrition, regular physical activity, and a focus on maintaining muscle mass.

For more guidance, tips and information, please read the rest of our newsletter.

But first, here are our opening times, links to our website, some prices and more…

Gym Only membership:

Joint/Student (per month):

12 months: £24
3 months: £27
1 month: £30

Single (per month):

For single prices, please check our special offers:
www.woodlandsfitnessrowsley.co.uk/special-offers

Student prices are only for students in full time education.

Gym & Classes Membership:

Unlock your fitness journey with our gym and classes membership.

Experience expert trainers and a diverse range of classes tailored to every fitness level.

Elevate your workouts and join a community committed to achieving wellness together.

Attending regular group exercise classes goes beyond the physical aspects of fitness. It provides a holistic approach that encompasses motivation, variety, social connection, and expert guidance.

Whether you're a fitness enthusiast or a beginner, these classes offer a supportive environment to help you achieve your health and wellness goals.

With over 150 classes monthly, the Woodlands Gym & Classes Membership provides comprehensive support at an affordable price.

The Gym & Classes Membership includes:

Access to 20 classes per week
Classes limited to 8 participants for focused attention.
Unlimited gym access.
Expert advice on setting calorie targets.
Nutritional support to enhance your fitness journey.

Classes include:

Condition
Total
Upper
Lower
Core
Circuit
HIIT
Kettlebells

Classes are typically 45 minutes. However, we also offer 30 minute classes. These are condensed versions of our normal 45 minute groups, designed to pack in high intensity exercise to push you to the next level and really make the most of your time here!

WFC classes are strictly limited to 8 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:
www.woodlandsfitnessrowsley.co.uk/group-pt-timetable

Small Group PT membership prices:

Joint/Student:

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

Single:

For single prices, please check our special offers:
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.

Price per session (WFC Members):

These prices are for members who have an active WFC membership.

30 minutes:

3 sessions per week: £12.90
2 sessions per week: £13.10
1 sessions per week: £13.60

45 minutes:

3 sessions per week: £18.10
2 sessions per week: £18.30
1 sessions per week: £18.80

60 minutes:

3 sessions per week: £23.00
2 sessions per week: £23.20
1 sessions per week: £23.70

Price per session (Non WFC-Members):

These prices are for members who do not have an active WFC membership.

30 minutes:

3 sessions per week: £15.80
2 sessions per week: £17.30
1 sessions per week: £22.10

45 minutes:

3 sessions per week: £21.00
2 sessions per week: £22.50
1 sessions per week: £27.30

60 minutes:

3 sessions per week: £25.90
2 sessions per week: £27.40
1 sessions per week: £32.20

Please note:

These PT packages include:

Classes membership.
Gym membership.
Calorie target setting advice.
Nutritional support.

All PT packages are sold in 4 week blocks. All PT sessions must be used within a pre-agreed time period.

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.

Personal Training Membership Options :

These memberships include:

1-6 personal training sessions per month
Classes membership.
Gym membership.
Calorie target setting advice.
Nutritional support.

Prices from £43 per month

Here is a link to our personal training membership options:

www.woodlandsfitnessrowsley.co.uk/pt-memberships

Opening Hours:

Monday: 7.30am 8.30pm
Tuesday: 8.30am 8.30pm
Wednesday: 7.30am 8.30pm
Thursday: 8.30am 8.30pm
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

The Art of Weight Lifting: Why Technique Trumps Load

In the world of strength training and weight lifting, there's a common misconception that the key to progress lies in lifting heavier and heavier weights.

While increasing load can certainly be an important aspect of strength development, the reality is that how you lift a weight matters far more than how much weight you lift.

In this article, we'll explore why technique and form are paramount in weight lifting, and how prioritising proper execution can lead to greater gains in strength, muscle mass, and overall fitness.

The importance of technique: When it comes to weight lifting, technique refers to the way in which an exercise is performed – the alignment, posture, and movement patterns used to execute a lift.

Proper technique ensures that the targeted muscles are effectively engaged, joints are stabilised, and the risk of injury is minimised.

In contrast, poor technique can lead to compensations, imbalances, and overuse injuries, ultimately hindering progress and impeding long-term gains in strength and muscle development.

Maximising muscle recruitment: One of the primary goals of weight lifting is to effectively target and engage the muscles being trained. Proper technique ensures that the intended muscles are fully recruited and activated during each repetition, leading to greater muscle fibre recruitment, hypertrophy, and strength gains over time.

By focusing on technique and executing lifts with precision and control, individuals can optimise muscle engagement and maximise the effectiveness of their workouts.

Reducing the risk of injury: In addition to maximising muscle recruitment, proper technique plays a crucial role in reducing the risk of injury during weight lifting.

By maintaining proper alignment, bracing the core, and moving through a full range of motion, individuals can protect their joints, ligaments, and tendons from undue stress and strain.

Additionally, prioritising proper form helps to prevent compensations and imbalances that can lead to overuse injuries and chronic pain over time.

Quality over quantity: While it can be tempting to focus solely on lifting heavier weights or completing more repetitions, quality should always take precedence over quantity in weight lifting.

Performing exercises with proper technique, control, and precision ensures that each repetition is effective and contributes to progress towards your fitness goals.

In contrast, sacrificing form in pursuit of greater load or volume can compromise the integrity of the movement and increase the risk of injury, ultimately undermining long-term progress and performance.

In conclusion, how you lift a weight matters far more than how much weight you lift. Prioritising proper technique and form in weight lifting is essential for maximising muscle recruitment, reducing the risk of injury, and optimising long-term progress and performance.

By focusing on quality over quantity, individuals can ensure that each repetition is effective, efficient, and contributes to their overall strength, muscle development, and fitness goals. So remember, whether you're lifting heavy or light, always prioritise technique – your body will thank you for it in the long run.

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

The Essential Role of Salt in Hydration: Unlocking the Key to Optimal Hydration

In the pursuit of optimal health and well-being, hydration is often hailed as one of the cornerstones of a balanced lifestyle. We're constantly reminded to drink plenty of water throughout the day to stay hydrated and support our body's vital functions.

However, what many people fail to realise is that hydration isn't just about drinking water—it's also about maintaining the delicate balance of electrolytes, including salt, within our bodies. Indeed, salt plays a crucial role in hydration, allowing our bodies to absorb and retain water effectively.

If you've never tried hydrating with salt and electrolytes, you're missing out on a game-changing opportunity to feel rejuvenated and revitalised from the inside out.

Drink all the water you want, but without adequate salt intake, you may still find yourself feeling dehydrated. While water is essential for maintaining hydration, it's salt that enables our bodies to absorb and hold onto that water. Salt, or sodium chloride, is an electrolyte that helps regulate fluid balance within our cells and tissues.

When we consume salt, it helps to maintain the proper concentration of fluids inside and outside our cells, ensuring optimal hydration and supporting various physiological processes, including nerve function, muscle contraction, and nutrient absorption.

If you've never tried hydrating with salt and electrolytes, you're missing out on a transformative experience. When you replenish your body's electrolyte stores with salt, you'll feel like a new person—energised, refreshed, and revitalised. Here's how incorporating salt and electrolytes into your hydration routine can benefit you:

1. Enhanced Fluid Absorption:

Salt helps to enhance fluid absorption in the intestines, allowing your body to more effectively absorb and retain water. This means that you'll stay hydrated for longer periods and experience fewer symptoms of dehydration, such as fatigue, headaches, and muscle cramps.

2. Improved Hydration Status:

By maintaining the proper balance of electrolytes, including salt, in your body, you'll support optimal hydration status and fluid balance. This is especially important during periods of increased sweating, such as during exercise or hot weather, when electrolyte losses can be significant.

3. Increased Energy and Vitality:

When you hydrate with salt and electrolytes, you'll not only replenish lost fluids but also replenish essential nutrients and minerals that support overall health and vitality. As a result, you'll feel more energised, focused, and alert, allowing you to perform at your best in all aspects of life.

So, how can you incorporate salt and electrolytes into your hydration routine? One simple and effective way is to add a pinch of salt to your water or sports drink. You can also choose electrolyte-rich beverages or supplements that contain a balanced blend of sodium, potassium, magnesium, and other essential minerals.

Experiment with different options to find what works best for you and remember to listen to your body's thirst cues and adjust your hydration strategy accordingly.

In conclusion, salt plays a crucial role in hydration, allowing our bodies to absorb and retain water effectively. If you've never tried hydrating with salt and electrolytes, you're missing out on a game-changing opportunity to feel rejuvenated and revitalised from the inside out.

By incorporating salt and electrolytes into your hydration routine, you'll experience enhanced fluid absorption, improved hydration status, and increased energy and vitality. So, don't wait any longer—unlock the key to optimal hydration and start feeling like a new person today.

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

Recipe of the week: Big Mac Burritos

Ingredients:

1 pound ground beef
1 tablespoon vegetable oil
1 tablespoon onion powder
1 tablespoon garlic powder
1 teaspoon paprika
Salt and pepper to taste
1 cup shredded lettuce
1 cup diced tomatoes
1 cup shredded cheddar cheese
1 cup diced pickles
1/2 cup diced onions
1/2 cup thousand island dressing
4 large flour tortillas

Instructions:

1. Heat vegetable oil in a skillet over medium heat. Add ground beef and cook until browned, breaking it apart with a spatula as it cooks.
2. Once the beef is browned, drain any excess fat from the skillet.
3. Season the beef with onion powder, garlic powder, paprika, salt, and pepper. Stir well to combine.
4. Warm the flour tortillas in a separate skillet or microwave until they are pliable.
5. Assemble the burritos by spooning some of the seasoned ground beef onto each tortilla.
6. Top the beef with shredded lettuce, diced tomatoes, shredded cheddar cheese, diced pickles, diced onions, and a drizzle of thousand island dressing.
7. Fold the sides of each tortilla over the filling, then roll them up tightly to form burritos.
8. Serve the Big Mac burritos immediately, or wrap them in foil to keep warm until ready to eat.

Enjoy!

Exercise of the week: The staggered stance deadlift

The staggered stance deadlift primarily targets the hamstrings, glutes, quadriceps, and lower back. It also engages the core muscles for stability. Here's how to perform it:

1. Begin by standing with your feet hip-width apart and a barbell in front of you on the ground.
2. Step back with one foot, placing it a few inches behind the other foot. The front foot should be the one closest to the barbell.
3. Bend at the hips and knees, keeping your back straight and chest lifted. Reach down and grip the barbell with an overhand grip, hands shoulder-width apart.
4. Engage your core and lift your chest, maintaining a neutral spine throughout the movement.
5. With your weight centered between both feet, push through the floor with your feet and drive your hips forward as you stand up, lifting the barbell as you do so.
6. Maintain a slight bend in your knees and keep the barbell close to your body as you stand fully upright.
7. Pause for a moment at the top, squeesing your glutes, and then slowly lower the barbell back down to the ground while maintaining control.
8. Repeat the movement for the desired number of repetitions, then switch the position of your feet and repeat with the other foot forward.

As with any exercise, it's important to use proper form and start with lighter weights to ensure you are comfortable and confident with the movement.

If you are new to deadlifting or have any concerns, it's always a good idea to consult with a WFC trainer.

Things to consider

Have A Balanced Diet:

For a perfectly healthy state, one requires an ideal quantum of proteins, carbohydrates and fats. Ruling out any food group would be a major blunder. Balance your meat with enough grains and veggies. A balanced diet is a key to weight loss.

The Role of Genetics in Muscle Building:

Genetics can influence how your body responds to training and nutrition. While genetics may play a role in your potential for muscle growth, consistent effort and proper techniques are still crucial.

Shop Intelligently:

Read your labels. Don't fall for eye-grabbing labels, for instance, 'no sugar added'. Foods like fruits, milk, cereals and vegetables naturally contain sugar; therefore, these products may not have added sugar.

However, they may contain a high amount of natural sugars. Also, don't be fooled by terms like fructose and sucrose. They are again only the forms of sugar and not healthier alternatives to it.

Cardio and Muscle Building:

Cardiovascular exercise, like running or cycling, can be integrated into your workout routine without hindering muscle growth. It's all about finding the right balance between cardio and resistance training.

Incorporating Rest Days:

Rest days are essential for recovery. They allow your muscles to repair and reduce the risk of overtraining. Don't underestimate the importance of rest in your muscle-building plan.

Tea & Coffee:

Chugging down 4-5 cups of coffee a day are not good for your overall calorie count. Keep it to 2-3 cups a day. Use skim or low fat milk and milk products to prepare your cup. Cutting back on sugar is also a good idea to prevent empty calories.

Useless Facts

A standard slinky measures 87 feet when stretched out.

Alison Walbank set ants on fire with a magnifying glass. At night.

The highest per capita Jell-O consumption in the US is Des Moines.

Steve Pursglove has got a bad back. But have you seen his front? Absolutely breathtaking.

If a rooster can't fully extend its neck, it can't crow.

There were always 56 curls in Shirley Temple's hair.

It is considered a great accomplishment to go down Niagara Falls in a wooden barrel. Sue Tinkler can go up Niagara Falls in a cardboard box.

Previous newsletters:

The Woodlands newsletter: Sunday 5th May 2024

https://www.woodlandsfitnessrowsley.co.uk/blog?aid=34616

The Woodlands newsletter: Sunday 28th April 2024

https://www.woodlandsfitnessrowsley.co.uk/blog?aid=34615

The Woodlands newsletter: Sunday 21st April 2024

https://www.woodlandsfitnessrowsley.co.uk/blog?aid=34555

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