Woodlands Fitness Centre

The Science of Fat Loss and Muscle Gain

Saturday 11th October 2025

Hello,

The Science of Fat Loss and Muscle Gain

In the quest for a leaner, stronger physique, the age-old adage "eat less, move more" often takes centre stage.

While reducing calorie intake can indeed lead to weight loss, the quality of those calories and the type of exercise you engage in play a crucial role in determining the composition of that weight loss.

By understanding the science behind fat loss and muscle gain, you can unlock the secret formula to achieving your fitness goals—shedding unwanted body fat while simultaneously building lean muscle mass.

If you eat LESS, you'll lose weight, but you'll lose mostly MUSCLE.

It's a common misconception that simply eating fewer calories is the key to sustainable weight loss. While restricting calories can create an energy deficit that leads to weight loss, it's important to recognise that not all weight loss is created equal.

When you eat less without paying attention to the quality of your diet or the type of exercise you engage in, you run the risk of losing valuable muscle mass along with fat.

This can lead to a decrease in metabolism, decreased strength and functionality, and a less desirable body composition overall.

If you eat less but prioritise PROTEIN, you'll lose BODY FAT. Protein plays a critical role in preserving lean muscle mass while promoting fat loss.

By prioritising protein-rich foods—such as lean meats, poultry, fish, eggs, dairy, legumes, and tofu—you provide your body with the building blocks it needs to repair and rebuild muscle tissue while supporting metabolic function and satiety.

Studies have shown that diets higher in protein can lead to greater fat loss and preservation of lean muscle mass compared to lower protein diets, making protein a key component of any successful fat loss plan.

If you eat less, prioritise protein & LIFT WEIGHTS you'll lose FAT & build MUSCLE.

When it comes to reshaping your body and achieving a lean, toned physique, resistance training is your secret weapon.

By incorporating strength training exercises—such as lifting weights, bodyweight exercises, or resistance bands—into your workout routine, you stimulate muscle growth and promote fat loss simultaneously.

Resistance training not only burns calories during exercise but also increases lean muscle mass, which in turn boosts metabolism and enhances overall body composition.

Combined with a protein-rich diet and a moderate calorie deficit, lifting weights becomes a powerful tool for achieving your fat loss and muscle gain goals.

Congrats, now you have the secret to FAT LOSS & MUSCLE GAIN.

By understanding the interplay between calorie intake, macronutrient composition, and exercise selection, you hold the key to unlocking your body's full potential.

Instead of fixating on simply eating less, focus on nourishing your body with quality nutrients, prioritising protein intake, and engaging in regular strength training workouts.

By following this proven formula, you can achieve the holy grail of fitness—simultaneous fat loss and muscle gain—for a leaner, stronger, and healthier physique.

So, armed with this knowledge, go forth and transform your body with confidence and determination.

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: £25
3 months: £28
1 month: £31

Student prices are only for students in full time education.

Single (per month):

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

Student prices are only for students in full time education.

Gym & Small Group PT Membership:

Unlock your fitness journey with our Gym & Small Group PT Membership.

Experience expert trainers and a diverse range of small group personal training sessions tailored to every fitness level.

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

Attending regular small group personal training sessions 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 small group personal training sessions offer a supportive environment to help you achieve your health and wellness goals.

The Woodlands Gym & Small Group PT Membership provides comprehensive support at an affordable price.

The Gym & Small Group PT Membership includes:

Access to 21 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

Small Group PT sessions 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!

These sessions 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 (per month):

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

Student prices are only for students in full time education.

Single (per month):

12 months: £34
3 months: £37
1 month: £40

Student prices are only for students in full time education.

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: £12.50
2 sessions per week: £13.00
1 sessions per week: £14.75

45 minutes:

3 sessions per week: £18.00
2 sessions per week: £18.50
1 sessions per week: £20.25

60 minutes:

3 sessions per week: £23.50
2 sessions per week: £24.25
1 sessions per week: £26.00

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: £15.50
2 sessions per week: £17.50
1 sessions per week: £24.00

45 minutes:

3 sessions per week: £21.00
2 sessions per week: £23.25
1 sessions per week: £29.50

60 minutes:

3 sessions per week: £26.75
2 sessions per week: £28.75
1 sessions per week: £35.00

Please note:

These PT packages include:

Gym & Small Group PT 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

Don’t fear carbs, but choose complex carbs over simple sugars

Carbohydrates are a vital source of energy, especially for an active lifestyle, but not all carbs are created equal.

Simple sugars, found in processed foods, cause blood sugar spikes and crashes, leading to energy fluctuations and cravings.

On the other hand, complex carbs—such as whole grains, vegetables, and legumes—provide a slow and steady release of energy, helping to maintain balanced blood sugar levels.

Complex carbs are also rich in fibre, which aids digestion, promotes satiety, and supports overall health.

By focusing on complex carbs, you can fuel your body effectively while avoiding the negative impacts of sugar.

Resistance training Reduces Visceral Fat

Visceral fat, the fat that surrounds internal organs, is particularly harmful to health and is linked to increased risk of heart disease, diabetes, and other chronic conditions.

Resistance training helps reduce visceral fat specifically, as it not only burns fat but also increases muscle mass.

Having more muscle mass boosts your metabolism, which helps you burn fat more efficiently, including the dangerous fat stored around your organs.

Regular strength training, combined with a healthy diet, is one of the most effective ways to reduce visceral fat and improve your overall health.

Use herbal teas to help curb hunger and improve digestion

Herbal teas can be a helpful tool for curbing hunger and promoting digestion without adding significant calories to your diet.

Teas such as peppermint, ginger, chamomile, or green tea are known for their ability to soothe the digestive system and reduce bloating.

Certain herbal teas can also suppress appetite and help manage cravings, making it easier to stick to your nutrition goals.

Drinking a warm cup of herbal tea after meals can support digestion and improve nutrient absorption. Sipping on herbal tea throughout the day also helps you stay hydrated, contributing to overall well-being.

Control the Eccentric (Lowering) Phase to Enhance Muscle Growth

The eccentric phase (lowering phase) of an exercise plays a significant role in muscle growth.

This is the phase where the muscle is lengthening under tension, and research shows that focusing on the eccentric portion can produce greater muscle damage, leading to enhanced hypertrophy.

For example, during a bicep curl, the act of slowly lowering the weight engages the muscle fibres more effectively.

To maximise growth, aim to lower the weight under control—typically at a slower pace (e.g., 3-5 seconds). This method increases time under tension, contributing to muscle repair and ultimately promoting more muscle growth.

Track your daily steps to maintain or increase activity levels

Tracking your daily steps is an easy and effective way to monitor your activity levels and ensure you’re staying active throughout the day.

Walking is a low-impact exercise that can have significant benefits for overall health, including improved cardiovascular function, weight management, and mental well-being.

Setting a daily step goal—such as 10,000 steps—can encourage you to be more mindful of your movement and find opportunities to walk more, whether it’s through taking the stairs or going for a walk during lunch breaks.

Tracking steps can also motivate you to move more consistently and reach your fitness goals.

Avoid ultra-processed diet foods—they may contain chemicals and additives that disrupt hormones

While ultra-processed diet foods may seem like convenient low-calorie options, they often contain harmful chemicals, preservatives, and additives that can negatively impact your health.

Many of these foods are loaded with artificial sweeteners, flavour enhancers, and emulsifiers that can disrupt your gut microbiome, metabolism, and even hormone balance.

Over time, consuming these types of foods can contribute to weight gain, inflammation, and increased cravings.

Instead, focus on whole, unprocessed foods such as fruits, vegetables, lean proteins, and whole grains, which offer more nutritional value and fewer harmful ingredients that can hinder your health goals.

Try Drop Sets, Supersets, and Pyramid Sets to Increase Intensity

Incorporating advanced techniques like drop sets, supersets, and pyramid sets can significantly increase workout intensity and enhance muscle growth.

Drop sets involve performing a set until failure, then reducing the weight and continuing to failure, pushing the muscles beyond normal fatigue.

Supersets involve pairing two exercises together, often working opposing muscle groups (e.g., biceps and triceps), to keep intensity high and reduce rest time.

Pyramid sets involve starting with lighter weights and progressively increasing the load across sets. These techniques enhance muscle endurance, improve muscle pump, and can break through training plateaus.

Recipe of the week: Slow Cooker Cauliflower and Chickpea Soup

Ingredients:

300g cauliflower
400g chickpeas (canned or cooked)
1 litre vegetable broth
2 carrots (diced)
2 celery sticks (chopped)
1 onion (diced)
2 cloves garlic (minced)
1 tsp cumin
1 tsp coriander
Salt
Pepper.

Instructions:

Mix in the slow cooker.

Cook on low for 5-7 hours.

Blend for a creamy consistency if desired.

Enjoy your meal!

Exercise of the week: goblet front foot elevated reverse lunge

The goblet front foot elevated reverse lunge is a variation of the reverse lunge that targets the same muscles groups as the regular reverse lunge, with an added emphasis on the glutes and hamstrings.

Here are the muscles that are worked during the front foot elevated reverse lunge:

1. Glutes: The gluteal muscles, located in the buttocks, are the primary working muscles during the front foot elevated reverse lunge. They are responsible for hip extension.

2. Hamstrings: The hamstring muscles, located on the back of the thigh, assist in hip extension and knee flexion.

3. Quadriceps: The quadriceps muscles, located on the front of the thigh, are also heavily involved in the front foot elevated reverse lunge. They are responsible for knee extension.

4. Calves: The calf muscles, located on the back of the lower leg, work to stabilise the ankle joint during the front foot elevated reverse lunge.

To perform the goblet front foot elevated reverse lunge:

Begin by holding a dumbbell or kettlebell with both hands at chest level. Your elbows should be pointing down and your feet should be shoulder-width apart.

1. Stand with your feet hip-width apart and place the ball of your right foot on a bench, box, or step behind you.

2. Take a large step backward with your left foot, landing on the ball of your foot.

3. Lower your body until your left thigh is parallel to the ground and your left knee is directly above your ankle.

4. Keep your back straight, your chest lifted, and your core engaged.

5. Push through your left heel and return to the starting position.

6. Repeat on the other side by stepping backward with your right foot.

7. Alternate legs for the desired number of repetitions.

It is important to maintain proper form during the front foot elevated reverse lunge to avoid injury.

Keep your knee aligned with your toes, your back straight, and your chest lifted.

You can also vary the front foot elevated reverse lunge by using weights or changing the tempo of the movement.

Useless Facts

Seattle’s Fremont Bridge rises up and down more than any drawbridge in the world.

Right-handed people live, on average; nine years longer than left handed people.

Ten percent of the Russian government's income comes from the sale of vodka.

In the United States, a pound of potato chips costs two hundred times more than a pound of potatoes.

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