Neil Gazzillo Fitness

Hi All. Welcome to your final weekend of the 21 day New Year Fat Loss Kick Start Tips.

Today, Saturday.

Recruit a new member to your social support network, such as a workout partner or healthy eating buddy. This will add further accountability and strengthen your commitment to your goals.

Tomorrow, Sunday.

Have 30 minutes of low intensity activity, such as a walk or bike ride with your family. Plan your meals and shopping list. Add a new source of lean protein e.g. venison, tuna or turkey to your meal plan.
Finally, I'd like to say a big thank you to all who have been following my posts over the last 3 weeks. I hope you've found these helpful, enjoyable, and most importantly, assisting you in breaking through some stumbling blocks that have prevented you from achieving your goals in the past.

Remember, you still need to be practising the habits you've developed over the last 3 weeks on a consistent, regular basis.

Key points to remember

Focus your meal plan around lean protein, healthy fats and fruit and vegetables

Regular exercise is important in maintaining your health, however, the focus should remain on your nutrition, if you want lose fat.

Don't worry if you slip. Just pick yourself up as soon as you can, and start again as quickly as possible.

If you are considering taking further steps to improve your health, I offer exercise programming, personal and group training, nutrition monitoring and meal plans, and if all else fails, I can offer you a food intolerance test to identify what you may need to eliminate from your diet.

I offer a free, no obligation consultation to discuss your fitness and diet needs, along with a 20 minute exercise session. Feel free to book one by contacting me here or on 07581 410263.

Again, many thanks for reading my posts these last 3 weeks. More fitness, nutrition and motivational article will follow.

Your friend and coach, Neil

Hi Everyone. It's Friday and the start of the last weekend of our January kick start.

Congratulations to those of you who've been following the tips. If you haven't, it's never too late to start. Simply scroll down to day 1 and start from there.

We are again going to look at the progress we've made

Take time to review the goals you set originally. Have you met your short term goals? How far are you from closing in on your long term goals?

If you are, a very big well done. You may well have found out what works for you. You can start focusing on continuing consistently with your current nutritional and exercise behaviours.

If not, take time to step awaay and assess what is preventing you from achieving your goals. Identify the problems and create a minimum of 2 to 3 solutions to formulate a new plan.

Tomorrow we will again be taking our measurements. I'd really love to hear from you with your progress so far

Hi Everyone. We're now entering the final few days of the 21 day New Year Kick Start.

How have you progressed so far? Hopefully, we are starting to feel great about the progress we are making.

Today's tip is to return back to my day 1 post, and read through all the subsequent posts.

This will serve as a refresh to remind you what you continuously need to be doing. 2 key points to focus on are...

1... Nutrition. Base your meals around lean proteins, vegetables and healthy fat sources

2... Exercise. Use proper form and technique for your cardio, resistance and flexibility training.

Remember, your social support network will help spur you on, encouraging you too keep pushing through any difficulties. If you have a limited support network, I am always available to help you.

Stay strong and keep your eye on your goals.

Welcome to day 17 of your New Year Fat Loss Kick Start, and its another short nutrition post.

If you're meal plan is becoming a little stale or monotonous, try a new source of lean protein.

Pork is an acceptable form of protein, but often comes in steaks or chops that usually have a thick band of fat on them. Stick to lean loin steaks if you do choose to eat pork as it usually the leanest cut, and remember to trim off any excess fat from your meat.

My personal favourite lean process sources are

Chicken
Turkey
Sirloin or Rump beef steak
Venison steak
Salmon and white fish poached in water.

Variety in your protein sources as well as your fruit and vegetable choices is a major key in keeping your menu fresh and exciting enough to keep you motivated.

If you are following my tips, feel free to comment on your progress so far, and if you need help, I'm just a message away

Stay strong and keep working smart.

Hi All, welcome to day 16 of your New Year Fat Loss Kick Start.
Back to nutrition today.

Today's suggestion is to purchase a new cooking appliance or
utensil to help you prepare and cook healthy, nutritious foods in a convenient manner.

If you are busy you may be wise to make a small investment in a slow cooker. This can really take a lot of hard work and slaving away over the hob. Simply prepare your ingredients and place them in the slow cooker, and then leave your recipe to do its thing.

Alternatives that can help you cook more healthily are griddle pans (make sure you lightly oil your food rather than the pan) or a steamer.

Enjoy your food and workouts. Remember to stay accountable to your support network

Hi Everyone

Welcome to the start of the final week of my 21 day New Year fat loss Kick Start . If you've been following my posts, you are laying down the foundation of some good habits that will help you start to lose fat for the long term.

We're returning back to our workouts today and back to the goal setting process.

So set a more stretching short term goal. That could be working at a higher resistance on your cross trainer, rower or exercise bike. Aim for an extra set or extra reps in your resistance program.

Keep working hard on maintaining consistency with your exercise schedule. If you miss a session, get yourself exercising as soon as possible.

Stay strong.

Hi Everyone. Its the weekend and therefore the morning means weighing in and taking your chest, waist and hip measurement.
To let you know my progress here are my measurements:

Weight: 182.8 lb (13st, 0.8lb) down 1lb
Chest 41.25" down .25"
Waist 36.5" down .5"
Hips 39.25 down .5"

Although the weight loss is a little less than I would have liked, the other metrics are heading nicely in the right direction. When starting a new diet, total weight loss is often higher, as we tend to lose more water. If you are an exercise beginner, you may also be adding muscle to your body.

Focus more on being consistent with habits you can control such as how often you exercise, and what you plan in your meals and shopping list. The measurements you take are reflective of your level of consistency.

So here are your weekend tips.

Today, Saturday
1... Remember, the weight you may see on the scale DOES NOT DEFINE FAT LOSS. Concentrate on consistently measuring your own body, in the same place under constant conditions (e.g. day and time).

2... Make sure you check your fibre intake using your online nutrition monitor. Aim for 30 to 35 grams per day. Increase by eating more beans, legumes, lentils, almonds and other high fibre fruit, nuts and vegetables.

Tomorrow, Sunday

1... Plan your meals, shop and prepare for the week ahead.

2... Make sure to include 1 new vegetable and 1 new fruit in your grocery list to ensure variety and your menu becoming stale.

Enjoy the your weekend and please share your progress with me, your friends and family.

Welcome to day 12.

Apologies to all who were expecting yesterday's tips. As such I'm going to give you a double helping today.

On day 10 we looked at eliminating all sources of transfatty acids. Today, we are going to focus on reviewing 2 elements of nutrition.

Water

The recommended water intake is approximately 2 litres per day for an adult. Remember, caffiene and alcohol will dehydrate you, and you will need to replace what you may be losing.

If you are feeling hungry, you may actually be thirsty instead. Use water to keep you hydrated and full

Your overall nutrition

Check your online nutrition log.

Are you eating too much? Are you eating too little (less than 1200 kcal for ladies, 1500 for men)?

Take the necessary steps to adjust, remembering to focus your meals around lean protein, high fibre fruit and veg, and healthy oils such as nuts, olive oil, oily fish etc.

Tomorrow, you will again be taking your weight and girth measurements. Please share your progress with your support network and me.

Enjoy the first night of your weekend and stay persistent with your exercise and nutrition plans.

Welcome to day 10.

So far you've been following the tips and by now you are starting to learn the habits necessary to lose body fat.

Today's tip is a short simple one. Eliminate all sources of trans-fatty acids from your diet.

If you don't already know what these are, then I will tell you. These types of fat start of as liquid unsaturated oils, and then go through a process known as hydrogenation. This chemical and industrial
process turns the oil into a solid, saturated fat.

Although saturated fat forms a small and necessary element of our nutritional needs, it is usually obtained through natural sources such as animal fats, dairy and some plant sources such as coconut.

Trans-fatty acids however, are not natural, and have been chemically altered to take the form of fats such as margarine. As you may be aware, trans-fats have been linked to serious health problems such as heart disease and diabetes.

How to eliminate.

1... Avoid fats such as margarine.

2... Check your food labels carefully. If there is any mention of hydrogenated or partially hydrogenated oils, then simply do not purchase the product!!!!

Nowadays, many are stating they are free from hydrogenated fats, and the risk is significantly lower. However, please be vigilant and make sure you check your food labels.

Enjoy your day. Stay persistent with your exercise and nutrition plans.

Welcome to day 9 of the 21 day New Year Fat Loss kick start. If you are returning, welcome back. If you are new, read the posts below and start from day 1.

Today, I'm encouraging you to increase the variety of the fruit and vegetables you choose to consume.

Make a concerted effort to eat one new fruit and one new vegetable.

If you are feeling empty, a fibrous fruit such as grapefruit will help keep you full.

Avocados are also a great choice. They contain plenty of healthy mono-unsaturated fats. Don't be afraid of "fat". Is a vital component of your nutritional needs, and is often dismissed due to the trend towards "low fat" diets.

If you are working out today, enjoy your workouts, keeping your progress log.

If anyone needs any support with their nutrition training or any other questions, don't hesitate to drop me a line.

Neil

Hi Everyone. DAY 8 is now available

Hi Everyone, hope you are all refreshed after having a wonderful weekend.

We're returning our emphasis back to our workouts today. Make sure you are using correct form and technique with your exercises. Hire a personal trainer for one (or more) session and make them a part of your support team.

To help you stick to your workouts, book each exercise session as you would any other appointment in your daily schedule. Let nothing except for REAL emergencies keep you from your workout.