Woodlands Fitness Centre

Hi, After deciding to transform your body, you have to clearly evaluate your current physical state and envision the goal which you will try to achieve. Keep in mind that we perceive our own body image differently than others perceive us, so the definition of your body transformation has to be decided by you. And this is the thing that you most probably won’t hear from a personal trainer. Hundreds of people on TV, social media, magazine covers and even personal trainers can make you believe that there is one ideal physique for everyone. Don’t rely on such information – even if you are able to achieve this ‘ideal physique’, it will be enormously hard to maintain. Many people are struggling…

view more »

Hi, Let’s get this straight - transforming your body won’t be easy, but it will be definitely worth it. Body transformations may vary depending on the goal a person is trying to achieve: it can be weight related (if you want to lose or gain some kilos), muscle mass related (if you want to gain muscle mass) or health related - get fitter, faster or stronger. Good personal trainers know some tips and tricks, how to make this process smoother for their clients, so definitely consider getting some help. It would be so much easier if someone would define what body transformation actually is. Actually, there is no straightforward answer to that! As each person is different, the concept of body transformation also…

view more »

Hi, In previous newsletters, I’ve discussed the “Can I eat that way for the rest of my life?” test for when you’re choosing a diet. The premise of this test is simple: 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. If a diet plan is not a way of eating you can comply with indefinitely - even after you get to your target weight - then it’s absolutely worthless. Just another unsustainable fad diet. People should also not be scared off by my “you have to eat this way forever” advice. This does not mean you will be dieting for…

view more »

Hi, According to the Google on tinterweb there are 7.53 billion on the planet - so writing these newsletters every week with advice or suggestion that apply to each and every single person would be a bit tricky. Maybe even impossible. So based on that, the advice, guidance or suggestions I give in my newsletters is not for everyone. These newsletters are not intended for those who really have their nutrition dialled in, such as competitive bodybuilders and other athletes who benefit from fairly dramatic changes in their nutrition, such as ‘off season’ and ‘pre-contest’ and so on. These newsletters are not intended for those with medical issues who may be on a specific diet to treat or manage a specific medical…

view more »

What is Paired Personal Training? Also known as 2-on-1 or “buddy” personal training, this is when you team up with a buddy or partner and share a personal training session.   Not only do you get to share in the cost of the session, but it is a great way to keep each other on track and motivated. Plus it can be lots of fun too! Whether you want to train for a special event, to lose weight, get into shape, or simply feel that you’d benefit from the additional accountability, booking a two-on-one personal training session with a personal trainer is an excellent choice. What Can You Expect? Sessions can be 30min, 45min or 60min.  Your first session with your personal trainer will involve assessing…

view more »

Hi, There is a sucker born every minute. Seriously. Some people out there are – like - super gullible. So why don’t you see this type of honest information about the realities of long term weight loss more often? Let’s be honest here, telling the truth is not the best way to sell bars, shakes, books, supplements, and programs. If - by some miracle - everyone who read these newsletters actually followed it, and sent it on to millions of other people who actually followed it, the makers of said products would be in financial trouble quickly. However, these businesses also know that “there’s a sucker born every minute” - so I doubt they will be kept up at night worrying…

view more »

Hi, Sometimes you have to lower your overall training volume and frequency. When eating a calorie deficit, you’re feeding your body LESS energy than it needs every day to create a negative energy balance and encourage weight loss, predominantly through the loss of fat. This means your body won’t be able to repair itself or recover as fast and its capacity to bounce back from training sessions will be diminished whilst you’re in a calorie deficit. For this reason, you want to be careful with how often you train and how much training you do. Here’s why… When you lift weights, you damage the cells in your muscle fibres which signals the body to increase protein synthesis rates to repair this damage. Your body then…

view more »

Hi, I see too many people using isolation movements for weight loss. Why? You should focus on compound movements. These are movements which work multiple muscle groups through multiple joint actions and because you’re using multiple muscle groups you can generate a lot more strength and power, which in turn means you can lift more and burn more calories. This means your focus should be on exercises like the following: Bench presses – incline or flat Shoulder presses – standing or seated Deadlifts – conventional, Romanian, trap bar, sumo Rows – bent over, Pendley, single arm Squats – lunges, pistols, step ups, leg press Pull-ups, chin ups or pull-downs. Dips When training in a calorie deficit you’re training goal should be at a minimum to maintain your strength, but what rep…

view more »

Hi, Weight loss clubs etc are reliant on you achieving substantial weight loss. People incorrectly look at body transformational success in terms of weight loss and these achievements get lots of likes on social media, which in turn makes the Weight loss facilitator look good. Hence why many might be so keen to perpetuate these misconceptions. For some weight loss facilitators, weight lifting is the enemy. Maintaining muscle slows down weight loss – which makes their results less impressive. We all know muscle weighs more than fat and at 600 calories per Ib (compared to fat being 3,500 calories per Ib), its much easier to get rid of. Weight loss isn’t just fat loss; it will include water and muscle loss.…

view more »