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

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 .

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.

First things first a big well done to all the ZT Massive who took part in the Brighton Marathon SGUT Trainer Jack Laing did an amazing time of 3.48 Neil Sting wray & Lee Sullivan also nailed 3.59 I was going to enter with Katie Price but we both have injuries But, Brighton has definitely had it’s fair share of runners hitting the streets over this weekend, But one thing that baffles me is that most people jump into running this Loooooooonnnnngggg distance ” Brighton Marathon ” without giving their body the respect it deserves. Recently heat Magazine asked me why I felt Katie wasn’t ready to run in the London Marathon and I quite simply said ” At this present time her body will not cope, and this will leave a trail of injuries that will probably take a lifetime to get over”. This is because she hasn’t done the right amount prep to get her body used to that kind of distance and considering she has a bad hip/knee injury which she got from training for the past Marathons and recently she gave a good account of herself in the And she’s off! Katie Price runs world’s pinkest ever half marathon if it happens it wouldn’t  have ended sweetly for the girl… Here is a link to the kind of regime we put in to get her in shape http://www.heatworld.com/Celeb-News/2012/02/Katie-Price-cant-stop-exercising

But moving away from the Long Steady Distance (LSD) We have started training her body in true SGUT fashion and working on Compound Lifts ( Dead Lifts – Back Squats etc ) and combining this with shorter but higher bursts of intensity cardio ( Versa Climber – Stair Master etc ) and her body is responding well, although Leandro Pema’s body didn’t respond as well when he jumped in on her session with me the other day .

SGUT Nutrition & Diet 6 week plans are now available for £49.95, These plans are tailored around the questionnaire you fill out and we will give you timing of when to Eat,Drink and take your supplements to get you into the best shape possible. So if you want your bespoke SGUT Diet & Nutrition plan questionnaire sent you just message sol@solgilbert.com.
Don’t forget that Summer is creeping up on us, So pull your finger out and get into ZT and try one of our classes whether it be Boxing,Functional, Circuit, Grappling, Muay Thai, BJJ, Strength & Conditioning No matter which one flicks your switch I Guarantee that you will burn a S*it load of Kcal’s… and if your new to ZT Quote “Sol’s Blog” for the 1st class to be Free

Have a great week Guys and Girls

Sol Gilbert – Ultimate Trainer!!!

These past weeks have been real crazy in the ZT & SGUT house. James & Jono finished the SGUT mini doc which has received some great feedback it was a pleasure to work with both if them as they are extremely professional and have a great skill in making someone like me actually come across as an all right bloke

The Kids fit Skool new refurbisised facilities is going great the baby zone has really given the little ones a bit of their own space to crawl toddle and dribble without the fear of their big brother or sister jumping in them and don’t forget we have the Easter Camp kicking off on Monday so plenty for the boys and girls to get active with

Anyway Guys keep training hard as we have Survival of The Fit-x happening very soon

Sol Gilbert

Bye Bye Sophie Hello Kimi Blog

We’ll we have had a manic 3 weeks in ZT as Kids Fit Skool recently got flooded by a burst pipe 2 floors up so the kids fit skool turned into kids fit pool . But we are nearly there with the refurbishment it also gave us the. Glance to add the new area “baby zone” so we will be back to business on Monday 12^th and look out for the Easter Eggstravaganer party on Saturday 7^th April and when your there make sure you pick up some information on the Easter “Kids Fun & Fitness” Camp

Fitness has undergone some new changes recently, this time it’s involved staff structure as we have lost Sophie to the world of Hair restoration which is her latest business venture, (which we all wish her great success with) I would like to say it has been a pleasure working with her and I hope she takes all that she learnt here at ZT with her. So we have gained former Brighton Tri-Series (Triathlon event) organiser Kimi Khan.

Kimi is going to be great asset to the ZT Group as she is not only a ninja at organising stuff but also has a passion for fitness and is looking to really push ZT into the spot light so watch this space guys and gals as big thing gonna be POPPIN!!

Fight Stuff: Now most of the Fight Skool guys and girls have taken a bit if time out of training due the solid effort they put into UCMMA the other week, but not Ryan the Great White who was training his slender ass to get back in the cage in 2 weeks and fight for another belt in a show in Clapham London But, unfortunately the other guy googled Ryan White not Brian White who he googled initially and has now lost his Niagara Falls (Balls) and pulled out!! anyway every cloud has a silver lining at least the big fella can eat now

Calling all Amatuer MMA fighters!! We have teamed up with Body Power to bring a 1 day MMA Tournament to the Body Power expo at the NEC, So if you are looking to test yourself against some of the best Amatuers in the country check out this link http://www.bodypowerexpo.co.uk/index.php/sports/mma and get signed up

 
More Fight Stuff: You may know that Oli Thompson UFC debut last week in Sydney didn’t go to plan, this is really unfortunate for the big guy as I personally know that 3 years of hard work, great mentoring and matchmaking (Yeah thanks Sol & Paul ) and shed load of Strength & Conditioning has gone into him making a mark on the worlds biggest Mma stage, then to fall at the 1st hurdle is a BITCH!! I can only put this down too lack of support from his new camp as I feel they should have been there for him in the final stages of his prep. But he is signed for 4 fights so lets hope they re-group and put the wrongs right.

SGUT Stuff: The SGUT supplement range has had a great response and we have just been interviewed by Heat magazine on what the benefits of combining SGUT with the 80% Protein and Fat burners can do especially after the great press Katie Price has received from her toned SGUT body at her swim wear launch, So look out for this interview in Heat in your news agents soon also I have a funny peice coming out in Love It Mag so keep your eyes peeled for that. If you want to build some lean muscle?? I’ve just finished a great little SGUT Eat right and Strength training plan which is free when you buy any of the SGUT supplement range, So if you want in?? message me @ sol@solgilbert.

Catch you all soon

Sol Gilbert
Remember “You only deserve what you earn”