Tips and News

Weight Gain

If you need to gain weight, try adding olive oil to your meals and protein drinks. You’ll find it to be a great source of extra calories and essential fats!

Cutting Carbohydrates

As we fast approach the dieting season a word of warning…….DON’T cut your carbohydrates too low too quickly or else you will hit your sticking point far too early. 

By cutting your carbs you will actually suppress your own metabolism and end up gaining weight, however if you reduce your carb intake by 20% you will lose weight gradually over a longer period of time and you will also have room to cut your carbs as you find the last bit of weight harder to lose.

The Power of Cinnamon!

Add a sprinkle to your porridge or your favourite protein drink, as cinnamon is a natural fat burning herb and a calorie free source of delicious flavouring!

Cinnamon and weight loss are linked because of cinnamon’s thermogenic effects.  As a herb cinnamon is known to create a thermogenic burn boosting the body’s metabolism and additionally reducing the body’s cholesterol levels.

Nutrition by Design

Now there is no excuse for missing meals or eating rubbish food! Nutrition by Design are quick, convenient meals that contain 34g of protein, are low in both fat and sugar, and taste great! Now available at reception!

Fast Food Alternative

Find yourself grabbing high fat and high sugar fast foods out of convenience and lack of time?

Now available here at The Workout Mill is the ideal alternative, Natural Performance Meals. These quick and easy to prepare meals contain 48g of protein, 24g of carbohydrate and are low in fat. On top of that, they taste great! On sale at reception for only £3.50.

How can you make your waist smaller?

Reduce food intake and work on your shoulders at the same time.  This will increase your shoulder width and reduce your waistline and therefore your waist will look smaller.

Do you struggle to prepare your food?  Try using a slow cooker with meat and vegetables, then you won’t have any excuses to miss a meal!

Eating regularly is imperative for both weight loss and weight gain.     

  • Weight Loss – eat small amounts of high protein and low carbohydrate foods.
  • Weight Gain -  eat larger amounts of high protein and high carbohydrate foods and also foods with good fats (nuts, avocados , oily fish, olive oil)
  • If you crave sugar try freezing some strawberries.  One strawberry is only 4 calories.  Not quite the same as strawberry cheesecake, but better than nothing when you are dieting!!
  • Weight Loss – After training make sure you eat or drink 50-100g of carbs with 30-40g of protein.
  • Add some red meat to your diet if you want to put some size on.
  • Take some BCAA’s before and after training and try throw in 10g L-Glutamine.  This will help you recover more quickly especially when you are on restricted calories.
  • Make sure you eat 50 grams of carbohydrates within the first hour after training to replace your glycogen stores to speed up muscle recovery.
  • Whether trying to lose or gain weight, eat 5-6 times a day, as this has a positive effect on your metabolic rate for weight loss and also gives your body a chance to absorb the nutrients and protein if you are trying to gain size.
  • Find your protein level - suggested amount is 1 gram of protein per pound of body weight, as protein is the building block of your body
  • Add chopped tomatoes to your meals - gives taste and removes dryness - low calorie and low cost.
  • To gain weight add quality fats, peanut butter, good oils, extra virgin oil, UDO's, flax etc to your diet.

Terms and Conditions

Anyone wanting to take advantage must be over the age of 16 and be able to provide proof of age if asked.

Excludes the use of tanning beds.
Excludes Spinning Classes.

Only one free week trial per person.
This offer is not available to current or past members.
On redeeming your voucher you will be asked to complete a no obligation membership form.