torquay • newton abbot • paignton winning times · type ratio. hiit is very effective at...
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WINNERS 2000
THE WINNING TEAMWinners 2000, Again, voted the National Gym of the Year
JOIN USFind out how to get in the best shape of your life!
T O R Q U A Y • N E W T O N A B B O T • P A I G N T O N
N E W S A N D F E A T U R E S F R O M W I N N E R S 2 0 0 0
WINNING TIMES
Wheel PowerWAITING FROM BIG FISH
Transformations
Katie Jaffa lost 2 stone (28lbs) and 40.2 inches in a very short period of time. Her frequency of exercise
was completely determined by her available time and her commitment to getting results.
Jane Lost over 3 stone, 50.5 inches in just 12 weeks!
Danny Paine followed our plan for 11 weeks and totally transformed his physique.
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We really hope you enjoy reading this magazine and get a glimpse in to what we offer every member of our club.
Our business goals have always been to improve the quality of members lives and have a positive impact on the community.
If you would like to be a part of this, please contact one of the managers below and we can arrange to get you started.
Newton Abbot
01626 331224
Paignton
01803 524553
Torquay
01803 327561
What does your dream body look like? Would you like to know how all these people achieved their success?
Visit our Facebook pagewww.facebook.com/Winners2000Fitness
Find all the training programmes and nutritional information totally FREE!
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Whenever somebody has the goal of decreasing body fat, High Intensity Interval Training (HIIT) is very often a very big part of their training program. But, there is still a lack of understanding as to why it works, how it should be implemented and why it is superior to long slow duration type activities.
Why HIIT and not LSD (Long Slow Duration)?Increase metabolic rate- short bursts of intense exercise achieve this; long slow activities mean the opposite, burn fuel slower.
Increase lean tissue- muscle is the most metabolically active tissue in the body and responsible for using the most calories, and hence the most fat. If you add lean tissue, you burn more calories every minute. If you lose lean tissue then you burn less.
Optimize natural positive hormones like testosterone, growth hormone- this is best achieved through resistance training and short bursts of intense exercise. Endurance type workouts decrease both of these.
Decrease and minimize negative hormonal responses- you should always be trying to minimize the negative hormones like cortisol, adrenaline and hence control insulin. Cortisol is a natural hormone and at the right levels and right times it is a positive for each of us, helps us repair and maintain good health.
Too much however will lead to muscle wasting and excessive fat storage, mainly on the abs for men (ever heard someone say ‘I wish I could just lose this bit’?).
But the magazines and bodybuilders tell me to ‘do my cardio’ ‘stick to the ‘fat burning zone’ to lose bodyfat, why is that?
This is really where the problems have begun, magazine articles that are based on ‘what I did’ written by someone on huge amounts of drugs or with freakish genetics. That information is pretty useless and in some cases dangerous to the majority of us.
Is Empty Stomach HIIT Best?Again, this is totally goal dependant, but as most people are using HIIT as a way to get leaner, then yes, complete HIIT first thing on an empty stomach. HIIT workouts after a period of fasting can be really effective and it is advisable to use Branch Chain Amino Acids or Leucine and Glutamine prior to the session.
You are never going to perform at your best whilst you are training without fuel, but if your goal is to decrease body fat, then this is the
most effective method.
A Typical HIIT WorkoutBelow are 3 actual HIIT workouts that we recommend: Warm up, 10-15 minutes of core temperature work, mobility and prehab with some Central Nervous System awakening type movement.
Workout 1: Rope Battles and Tyre Flips. 30 seconds of rope battling, rest 30 seconds, 30 second tyre flipping, rest 30 seconds. Repeat for 20-30 minutes.
Workout 2: Tempo Sprints and AgilitySame warm up as above. Set up agility sprints with cones, such as the letters ’W’ and ‘M’, for a course that covers around 50-60m total. Complete a set (approx 15 seconds) rest, 30 seconds, repeat.
Workout 3: Medicine Ball WorkoutSame warm up as above. Using a 3-6kg medicine ball and a wall to rebound, perform 30 seconds of activity, with 30 seconds rest using the following exercises: • Kneeling Overhead Wall Throw• Push Press to Wall• Low to High Med Ball Wood Chop• Scoop from Squat to Wall.
In Gym HIIT SessionsThere are of course many much simpler HIIT workouts that can be carried out on the bike, ergo, versa climber, treadmill etc. As a general rule, if you are starting to exercise using HIIT, then focus on a 1:2 work to rest ratio (30secs on and 60secs off), and decrease the rest time, or increase the work time, until you achieve the 1:1 type ratio. HIIT is very effective at increasing general fitness, so this is a very sensible natural method of progression. Target a 75-85% heart rate figure at your periods of work, and then watch it lower as you rest between sets.
Summary HIIT Training is a superb tool for anyone who wants to decrease body fat and sustain that long term. It provides a time efficient, varied and fun opportunity to speed up your progress without any of the negative reactions that LSD type cardio may bring.
If you want to add some science to your training to speed up your gains, try one of our coaches. Please see page 3 for all contact information.
The Quick Route to a Lean and Healthy BodyHIIT IT!!!
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Dean TurnerHi, I’m Dean and I run the Newton Abbot gym. I have worked for Winners 2000 for 8 years and have been in the fitness industry since I was 17.
I compete as a fitness model and have a couple shows in Denmark and Vegas lined up for 2015. In my opinion, it is never to late to start training and age is just a number..
Jordan Howes - [email protected] Tel: 07542 536 148I started at Winners 2000 in 2013 and I have learnt so much since being here. I am currently a qualified Level 2 Instructor and I’m working towards my Level 3 for 2015. The photo of me here was from my first ever photo shoot, it was hard work dieting but I learnt a lot through out the process and having gone through it myself I aim to now show others how to make it possible.
Louise Welsh - [email protected] Tel: 07960 571 094Whether you want to drop a dress size or two, run the Race For Life for the first time or take part in the London Marathon or maybe you want to train for a triathlon or just learn to ride a bike, I will be happy to help.
Nicola Poole - [email protected] Tel: 07971 831 509I have been weight training for over 17 years. In my early years of training I competed in natural bodybuilding and shortly after I discovered a talent for power lifting. I have been British Champion 5 times, Western European Champion 2 times and a World Championship Finalist. I believe that your health, fitness and diet should be a lifelong commitment and that ethos is reflected within my training sessions. www.inspiredstrengthandfitness.wordpress.com
Richard Groves - [email protected] Tel: 07917 033 065Previous to working in the fitness industry, I was a semi professional footballer and still play to a high standard now despite working full time and trying to keep my abs! If you would like some support to help you achieve your goals, please let me know
Paul Hudson - [email protected] Tel: 07427 626 913Prior to working at Winners 2000 I was a postman so I know all about long distance walking! It’s great working 1-1 with clients and I Believe that through good diet and training hard consistently you can reach your goal whatever it may be.
Emmylou Anderson - [email protected] Tel: 07890 170 254This is now my 5th year at winners 2000. I have been competing in figure and Bikini contests for 4 years and earned my pro card with the UFE in 2014.
To see my transformations please visit my Facebook page /emmylouanderson30
[email protected] Dean Turner Fitness
Elliot Bendelow - [email protected] Tel: 07402 817 045
I have worked with a range of clients helping them achieve their goals and targets,
creating a new life and enjoying the benefits of looking great and being healthy.
I specialize in weight management and muscle growth. My own knowledge has taken
me to win 2 west Britain titles and to be honoured with being placed top 10 in Britain.
Craig Knight - [email protected]
I am the newest member of the team at Newton Abbot and at 22 years old I have already
been training at Winners 2000 for the past 3 years.
My goal has been to add lean muscle and my plans for 2015 are to compete as a Fitness
model with the WBFF at their London show at O2.
James Oswald - [email protected] Tel: 07885 970 696
I inspire and motivate people into shape and help them learn how to make fitness
compliment their lives, as opposed to ruling it. My ultimate aim is to inspire positive
change in your world. I want to give you an education on how to train and eat for your
own personal goals. Your life in fitness should be something you feel good about and look
forward to on a daily basis. We are all slowly, constantly improving ourselves and this is
what it’s all about.
Dan Pagett - [email protected] Tel: 07984 338 832
I have been at Winners 2000 for 2 years now and have a range of knowledge that can help
you achieve your goals. I specialise in weight management, building muscle, and also have
a background in football.
James Doolan - [email protected] Tel: 07967 644 989
Passionate about what I do, I have helped hundreds of clients achieve great results,
physically and mentally. I don’t just work on improving your shape, I look at your health
as a whole to ensure you can perform optimally, to feel just as great as you look.
A better version of YOU!
Georgia Pitocco - [email protected]
I’m 18 years old and currently working as an apprentice at Winners 2000 Newton Abbot.
Growing up as a dancer, I’ve always been involved in Fitness. I started training in Paignton
Winners at the age of 16 with my goal being to compete in a Bikini competition.
I’m currently working towards my level 2, with my ambition to be a personal trainer, helping
other people to reach their goals
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What Diet should you follow?
Do you look in the mirror and want to be leaner, toned and see your abs?Confused by “the best way” and Fed up of magazine articles promising “fast results” but delivering exhaustion and just hundreds of £££s spent on “fat burners”??? Here we will take a look at some of the more common strategies that are used.
Keto - What is it?• removing carbohydrates out of each meal, forcing the body to switch to burning fat for fuel. • It takes time to shift to Keto, probably 14-21 days on average.• The carbohydrates that the body does require, for the brain and other processes, are made through gluconeogenesis, a process that takes place in the liver where amino acids are converted to glucose and sent into the bloodstream.
Who does it work best for?It is usually supported by pure LSD cardio, so it does suit very committed bodybuilder style plans and people who have up to 2 hours a day for long slow duration cardio. This is of course increased through the diet as the body adapts to the slow cardio, and this can also have effects on the thyroid function.
Carb Cycling - What is it?• Cycling periods of higher carbohydrates, and periods of lower. • A typical approach may be to run this over a 3 day period, one day with pretty much zero carbs, 1 day with 1 gram per KG of bodyweight, and then a third day with a huge surplus of carbs, intended to totally restock glycogen levels and reset metabolic rate and hormones.
Who does it work best for?It works well for people who handle carbs well. This can be part genetic and part environment, meaning if they can maintain stable blood sugar throughout the day without the need for a totally controlled carbohydrate intake.
Intermittent Fasting (IF) - What is it?• A period of fasting, typically no food before 1pm, followed by controlled feeding for the rest of the day. • Interval style cardiovascular training is undertaken in a fasted state with a BCAA drink prior, and has been shown to be effective to maximise fat loss. • Alongside the fat burning effects, it has been used to help with digestive issues, as the period without digestion gives the digestive system a period of rest and repair.
Who does it work best for?Like most diets this has to be used with people who are “stable” mentally and physically. The periods without food can be rough, spiking hormones that can turn people very aggressive or very emotional, so it needs to be controlled. If people are fit and healthy, IF is a very good method of fat loss. IF should not be used for anyone who suffers from blood sugar problems.
Paleo/Primal - What is it?• Reducing excess carbs to a level you can tolerate. • Great for health and fat burning.• Essentially following a “caveman” diet on the basis that our bodies have not evolved as far from a hunter gatherer type set up as we think.
Who does it work well for?Like Keto and Atkins, Paleo will work for people who do well on proteins and fats, and also use LSD cardio as their choice of fat burning. It is pretty easy to follow so for the general gym member or person just looking to tighten up a bit, a period of Paleo is a sensible method. If you are undertaking a lot of higher intensity type activity, then Paleo is probably not going to fuel you as well as you need.
Metabolic Typing (MT) - What is it?• MT uses our genetic makeup, heritage and traits to indicate which fuel(food) mixture suits us best. • Plus, at different times of the day, and when we are experiencing different emotions, certain foods will suit us better.
Who does it work well for?MT works well for everyone. It takes some time and effort to establish what is the best mix, what foods to avoid. It won’t give dramatic fat loss in rapid time and isn’t a quick fix plan, more like the long term plan behind the quick fix.
Carb Back loading - What is it?• A process of putting all your carbs at the end of the day, evenings. It works on the premise that your sympathetic nervous system can be deactivated by carb feeding and also that this will help to restock muscle and liver glycogen for the following day’s workout. • Plus, all day you have been running on proteins and fats and burning more stored fat for fuel. • There are various ways of doing it, some people suggest proteins and fats only for a 5 day period, followed by an 8 hour refeed one evening, some more frequent.
Who does it work well for?Protein types who do best on proteins and fats. Plus it is gaining popularity in the bodybuilding world as a pre-contest tool.
A healthy body, on all levels, will be the leanest, and probably have the most potential for athletic development. There are no short cuts, no fast paths, and no “Transformations Diet” that is going to be sustainable unless the core foundations are in place; HEALTH. Physical, Emotional, Psychological and Spiritual.
Before considering any of the above, we advise that you speak to your doctor or one of our trainers. Please see page 3 for all contact information.
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At Winners 2000 we have worked with thousands of members and transformed many lives. The next life to be changed could be yours and we are now offering the training and nutrition plans that we have perfected over the years TOTALLY FREE!
Just visit our Facebook page www.facebook.com/Winners2000Fitness and find everything you need to get started and start Winning today! If you would like more information, please see page 3 for all contact information.
Yasemin has gone through an amazing transformation dropping 6 stone and the latest step on her journey involved a 100K non-stop walk raising £1000 for charity.
She started off to nervous to actually come to the gym and had some physical barriers due to her weight and general bad health but is now training for the Plymouth 10K.
Mike changed to one of our training and nutrition plans and totally transformed his physique.
So much so that he took part in the UK’s biggest fitness modelling show and went from an overweight builder
to a fitness model in a matter of months!
Glen has completed numerous endurance events and some of these include an Ultra marathon at 36 miles, a 90 Mile Duathalon, a solo 24 hour Charity event alternating between running and cycling and covering a distance of 600KM.
Glen is now training for an Ultra Ironman which will take place over 4 days covering a distance of 530 Miles spread across running, cycling, swimming and kayaking.
The next Transformation can be you...
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