Hey Guys.

Well a lot has happening at ZT recently. We have gained a new Sales & Marketing Manager – Shane Mosses, who left a very well known big gym to come and join the ZT massive and work alongside Kimi. With all the rain that we have had lately it has been a great time for the Mums to test out the Baby room in the Kids Fit Skool. Even Jersey has had some walking practise in the matted room with the KFS girls and she has taken 5 steps without sore knees. But the bad thing about this rain is that Boston hasn’t managed to race in the Mid Sussex Championships 3^rd round due to every meet being cancelled down to floods. But hopefully Oxshot on the 20^th will be on and he can test out his new sponsored bike that was supplied by Private line 88, Danny Ives, ZT Fight Skool & Boretech. So, we are keeping our fingers crossed for some dry days.

ZT Fitness, in the gym we have decided that we are going to have a refurbish. This will mean us extending the Fight Skool and redesigning the shower areas and we will also be looking at what gets used vs what doesn’t. So please take the time to express your opinion on the comment cards in reception. This time around we will be doing this in the Summer and creating an outdoor training area in either Hove Park or the Rec as we will need to close for a week so we can crash through the work in the quickest time possible. So please bare with us.

ZT Fight Skool has been buzzing recently. This down to the Summer ZT show that we are holding on the 30^th June at the Hove town hall. All the guys that you see day 2 day will be entering the Octagon to thrown down against some of the Souths toughest fighters. If you would like tickets get in touch at ZT.

SGUT Diet & Strength plan has had some amazing results, Lee, Laura, Craig, Joe have all been losing FAT and gaining lean muscle and are buzzing, If you want to try it out just mail me at sol@solgilbert.com and i’ll send you out the questionnaire.

Catch you all soon

Sol Gilbert

Have a great day

Sol x

SGUT info:

So, recently I have had a few if my members and clients ask about how they can shift a bit of stubborn body fat without spending more time in the gym and the 1st thing I did was sit down and ask them how many calories do they think they consume in a day, virtually all of them didn’t have a clue so I sat down with them and showed them what they burn through they’re training and doing their day to day duties and structure a eating plan that was -500 Kcals under there BMR (Calorie allowance) and have them eating small meals every 3 hrs and up’d there water to 3 litres a day.

And after 7 days they have averaged a  loss of 2% body fat and  increased they’re lean muscle (which will burn more fat throughout the day) What is the plan I put them on? It’s a combination of my Strength & Cardio plan called Tri-Plex and the SGUT Nutrition complete plan and a very handy APP called ” My Fitness Pal” which tells you how many Kcals you gave left in the bank . this recipe (no pun intended) is proven and comes with a cast iron guarantee that if you stick to it you will get the body you have always thought impossible.

Want in?? Click her for details on how to sign up ……….

Fight Skool info:

So we have booked the Summer ZT Night at the hove town hall for Saturday June 30th, tickets will be available next week so book early as these nights sell out PDQ!!!

Kids Fit Skool info:

In the Kids Fit Skool we have a great offer for all our regulars Unlimited use for £20 pm. We are limited to the amount of memberships we have so speak to one of the ZT Staff to find out what the score is.

Anyway guys keep training hard and remember there’s ” No f**kin Excuses”!! When it comes to training.

Sol Gilbert

Sol Gilbert Ultimate Nutrition has been designed specifically to help fill the ‘nutritional void’ that many of my Clients, Fighters and Fitness members fall into and can help you maintain or lose the extra weight.  It’s easy to use and can be beneficial to both you and your family.

Benefits

PERSONALISE YOUR MEMBERSHIP…
By completing your goals and dietary preferences page, the meal planner will be able to identify how many calories per day you need in order to achieve your goals.

Personalise and tailor your meal planner by providing important information such as:

• Do you have any dietary preferences? (Recipes that are vegetarian, gluten free, dairy free etc)
• How much time you have available to make your meals?
• Are there any specific types of food you don’t like

CREATE YOUR MEAL PLANNER…
By completing your goals and dietary preferences page, the meal planner will be able to identify how many calories per day you need in order to achieve your goals.

Personalise and tailor your meal planner by providing important information such as:

• Do you have any dietary preferences? (Recipes that are vegetarian, gluten free, dairy free etc)
• How much time you have available to make your meals?
• Are there any specific types of food you don’t like?

PRINT YOUR SHOPPING LISTS…
Getting your shopping list organised doesn’t need to be a chore any longer!

Simply select the dates you would like to print your shopping list for and
select how many people you cook for at each meal and your shopping list will
automatically be calculated from your meal planner. If you already have items
in your pantry, simply edit the quantities or delete them from your list
before printing.

HUNDREDS OF RECIPES TO CHOOSE FROM…
Eating healthy doesn’t have to mean eating boring food. As part of your membership you will find a mouth-watering selection of meals from around the world all carefully prepared for you so that they taste great, are quick and easy to make and, of course, they are good for you.

If you would like to add your own recipe, that’s ok too. There is a ‘create recipe’ section that you can add recipes to, plus you can add recipes to your favourites to make them easy to find too.

TRACKING YOUR PROGRESS…
Keeping track of your weight and measurements regularly is an important part of monitoring your progress. As part of your Nutrition Complete membership, you can enter your weight and measurements regularly: you can either view an overall report of these in date order or go to your reports section and see them as a graph.

Seeing yourself achieve results is a great way of keeping motivated. 

EXTRA RESOURCES JUST FOR YOU…
Losing weight and making permanent health lifestyle changes can be challenging, so to help you make the most of your membership and ensure that you results with be long-term, we have created an Extra Resources section for you.  You can find things here such as tips on getting the most out of your meal planner, exercises on how to create a positive mindset and a commitment contract for you to make to yourself.

Why wait?!  Put your Nutritional needs first TODAY! for £150 for a 12 week subscription…

I will also send you out the famous SGUT Triplex Strength & Conditioning Free of Charge!!

Message Sol@solgilbert.com

1st up Almonds..

Almonds are considered the nut with the most nutrients, when compared ounce per ounce or calorie per calorie, and this is one of the reasons why almonds for weight loss are so useful. The Dietary Guidelines for Americans urge people to get the most nutrition possible out of the calories you eat. A 1-ounce, 164-calorie portion of almonds, or roughly a handful, is a great supply of vitamin E plus magnesium, as well as a good supply of fiber. And it provides protein, heart healthy monounsaturated fat, calcium, potassium, iron and phosphorous. BOOM!!

Next up Apple…

Apples are low in calories and together with the fiber content make them an excellent snack for curbing appetite.

The research evidence that consumption of dietary fiber helps prevent obesity is strong and the latest long term research has proved the value of dietary fiber as an addition to regular dietary therapy for obesity.  Fiber intake is inversely linked to body weight as well as body fat. Also, fiber intake is inversely linked to body mass index at every level of fat intake after taking all variables into account. Adding dietary fiber typically decreases food consumption and, thus, body weight. Double BOOM!!

For more info on a healthy eating plan go to Google.com … Nahhhhh Just message me at sol@solgilbert.com for the SGUT Nutritional plan .

Sol

While exercise should be fun, jogging along on the treadmill, while you catch up on the weekend’s gossip with your mates, is not going to reap real results. So, whether you want to lose weight, get fitter or tone up, it’s time to get down to business

If you’re pottering along to the gym two or three times a week, but don’t feel you’re seeing real results, the answer may be simple. The workouts you’re doing may not be very effective, or you may not be working hard enough! But don’t worry, if you think you’re guilty of taking your foot off the gas, we’ve got four sure-fire ways to give your workouts the boost they’ve been waiting for!

Up the intensity
While a 30-minute steady-state run has long been the fall back of many a fitness fan, research is now stacking up to show that these sorts of workouts are considerably less effective than those of a higher intensity and shorter length.

Doing 10 one-minute sprints on a bike with about a minute’s rest between, three times a week, is as effective at building muscle as many hours of conventional long-term biking less strenuously, according to research conducted by scientists at McMaster University in Canada. So ditching your slow and steady sessions on the treadmill, cross trainer or pavement for a shorter workout of sprints and rests should help you see results in no time.

Get a personal trainer
Sometimes there’s nothing like a scary ex-marine shouting at you from across the park to get your backside in gear. We’re all guilty of giving ourselves an easy ride now and again, so getting a personal trainer could be your route to the body you’ve always wanted.

Sometimes we simply underestimate our own physical ability and it can take an outside with an objective viewpoint to make us see what we’re capable of. ‘A personal trainer will mix up your routine with a variety of exercises and challenge your body in new ways, which should kick-start your metabolism. Having someone else pushing you to achieve will also increase the intensity of your workout, helping you to overcome the plateau,’ says London-based personal trainer Mollie Millington (www.ptmollie.com). ‘Be sure to let your trainer know what your goals are so they can tailor the workout accordingly.’

If you’re going to get a trainer, find someone who’s registered with REPs, and who is prepared to offer a free first session to see if you like it before you commit to more. Try to find someone who you can afford to train with at least once a week so you can really get the most from them.

Get a heart rate monitor
Getting feedback about how hard you’ve pushed yourself in a session is a great way to monitor your progress and identify where you’re doing well and where you might be slacking. Heart rate monitors, usually comprising of a belt and a watch, are a great way of doing this.

MYZONE (www.myzone.org) monitors are the next generation of this and can display your effort levels live in real time, when used in a class, or store your effort levels (in the memory of the belt) when you’re working out independently. This information can then be wirelessly uploaded and accessed by an online user account, letting you check out how you did post-workout.

H2 Bike Run (www.h2clubs.co.uk) offer spin classes using the MYZONE heart rate monitor, which allows you (and the rest of the class) to see your effort levels projected onto a wall at the front throughout the class in the form of a coloured square with a percentage in it.

MYZONE effort points are awarded for each minute that you spend within each heart rate zone so, under 50 per cent of your maximum heart rate equals 0.5 points, 50-60 per cent of your maximum heart rate equals 1 point, 60-70 per cent of your maximum heart rate equals 1.5 points 80-100 per cent equals 2 points and so on.

As your effort increases, your square changes colour from blue to green to yellow and finally red, so everyone in the class (and your instructor!) can see if you’re really putting the work in! You wouldn’t want to be lagging behind with your square lit up in blue if the rest of the class are powering ahead with their squares on red! 

And it can be used in other forms of exercise aside from spin. ‘I use MYZONE as a way of carefully tracking the intensity I am putting clients through during their SGUT (Sol Gilbert Ultimate Training) sessions,’ says Sol Gilbert of ZT Family Fitness (www.ztfamilyfitness.com). ‘Using MYZONE has definitely helped to show clients in real-time how hard they’re actually working. I often tell them to work out within a certain heart rate zone, so if I tell them to work out in the yellow zone they can actually see if they’re in it, or if they need to work harder to get into it.’ 

Lift heavier weights
There’s a common misconception that if women use heavy weights they will end up looking bulky, but doing fewer reps with a heavier weight could actually be the key to seeing real results from your workouts, particularly for weight loss.

‘Lifting heavy weights will not make you huge! You simply don’t have the testosterone levels in your body to build big muscles!’ says Rory James Manning, personal trainer and managing director of RJ Fitness Rory says this is one of things he has most difficulty getting female clients to understand.

‘Lifting light weights will not get you nearly as toned as lifting heavy weights and there is no such thing as toned or un-toned muscle, muscle is muscle.  It can be big or small, but not “toned”. The best way to appear lean or “toned” is to have as much muscle as possible, while having the lowest body-fat percentage possible,’ says Rory.

If you’re doing lots of reps with light weights, it’s time to change up your game plan. ‘Are you guilty of going too light? If you are completing 15 reps or more you almost certainly are, as this won’t be heavy enough to split the muscle fibres! And you won’t see the same kind of fat loss you would if you increased your weight!’ says Rory.

And having more muscle will burn more fat. ‘A pound of muscle burns about 20 calories a day while a pound of fat burns less than five calories. Therefore the more muscle you build, the more fat you burn!’ says Rory.

If that sounds appealing to you, put down the light dumbbells, swap them for a weight that will really challenge you and take the number of reps you’re doing right down. ‘Take your rep range down to between six or 10 reps per set and increase your weight so the last two reps are almost impossible to get out (while keeping good form)!’ says Rory.