Ask Gilad

This Week's Ask Gilad: Getting The Most From Your Abdominal Workout

Welcome to "Ask Gilad" - a weekly blog written by Fitness Hall of Fame member Gilad.  Thanks for reading.

Question: I have gotten to the point in my fitness program where I am happy with the results I am getting in most parts of my body.  But I still have a problem area.  I can't seem to get the definition I want in my abs.  Any suggestions?  I want a well defined 6-pack! 

Answer:

The truth is that the abdominal muscles usually work in unison and it is hard to isolate specific parts.  However, different positions and angles can help shift the emphasis of the exercise to a specific part of the abdominals. 

Basically we divide the abdominals as follows: Upper abs, lower abs, obliques and transverse abdominals.  The transverse abdominals are the muscles that pull your belly button in toward your spine.  In order to get the most out of your abdominal workout no matter what angle you choose, always start the exercise by consciously engaging the transverse abdominal muscles by simply pulling your belly button slightly towards the spine, then execute the exercise while maintaining that posture. This simple 'trick' will help you get better results no matter what part of the abdominals you are going for!

Have a question for Gilad? Click HERE and send it in! Gilad will choose one question each week to answer.

Find out more information about Gilad and his Fitness DVD's HERE.

This Week's Ask Gilad: Advice for Post Surgery Weight Gain

Welcome to "Ask Gilad" - a weekly blog written by Fitness Hall of Fame member Gilad.  Thanks for reading.

Question: "I need help! I use to be able to do multiple VHS tapes of yours years ago. I have had a multitude of surgeries so I've stopped working out and as a result have gained 40lbs. I am now able to start a program of exercise & diet control. I can't work out vigorously but I can at least get my heart rate above my resting heart rate. What advice can you share?"

Answer: 

Best thing of course would be to start back up nice and slow. Let the body get back into the groove before you go to the next level and always take it one step at a time!

In regards to DVD's that could help you at this point I would suggest the 'Beginners Weight Loss and Toning Program', 'Sculpt and Tone' and even 'Step and Tone'. All are easy to follow and suited for the level you are describing here. Wishing you a safe and consistent comeback!  

Have a question for Gilad? Click HERE and send it in! Gilad will choose one question each week to answer.

Find out more information about Gilad and his Fitness DVD's HERE.

THIS WEEK’S “ASK GILAD” BLOG

Question: I like to work out with weights but afterwards I tighten up.  I need to work on my flexibility and I know that means stretching.  Do you have any tips for me about flexibility training?

Answer: The most important part of flexibility training is stretching each muscle within the limits of comfort.  Forcing a stretch, or over-stretching a muscle beyond what it can comfortably do actually causes the muscle to contract in order to protect itself from being torn.  This is the opposite of what you want to achieve.  You want the muscle to lengthen, expand and relax in a stretch.

Simple VS Complex Carbs

Question: What is the difference between simple carbohydrates and complex carbohydrates?

Answer: Simple carbohydrates are the ones that should be avoided.  They are sugars that are converted too rapidly into glucose and absorbed by the blood.  This gives us an immediate shot of energy followed by a sudden fall in energy.  Simple carbohydrates include sweets like candy, cookies and desserts and also anything made with white flour, including sandwiches made with white bread, white rice, flour tortillas, etc.  You may notice that after a lunch of a sandwich on a French roll, an hour later you suddenly feel tired.  That's because white flour has almost the same effect on the bloodstream as straight table sugar.

Have a question for Gilad? Click HERE and send it in! Gilad will choose one question each week to answer.

Find out more information about Gilad and his Fitness DVD's HERE.

Counting Calories

Question: Is counting calories a good way to lose weight?

Answer: I, personally don't count calories...but I do believe that you should be knowledgeable about calories. If you understand that calories are not created equal it can steer you in the right direction when you are deciding what to eat. Some foods are rich in calories and poor in nutrients and others are just the opposite.

Have a question for Gilad? Click HERE and send it in! Gilad will choose one question each week to answer.

Find out more information about Gilad and his Fitness DVD's HERE.

Avoiding Sugar

Question: I am making a concerted effort to avoid sugar. I have quit drinking soda and I avoid ice cream, candy, cookies and all other pastries. Are there any other sources I should be aware of?

Answer: First of all, good job! You seem to be avoiding the main culprits. But most people don't realize how much sugar they are getting from other sources. Sugar is the number one additive in processed foods. It is used in bread, catsup, crackers, cereals, spaghetti sauce, bouillon cubes, non-dairy creamers, cured meats....you name it. AND, it goes by many hidden names such as fructose, dextrose, honey, maple or corn syrup, molasses, etc....  Watch for these names on ingredient lists.

Have a question for Gilad? Click HERE and send it in! Gilad will choose one question each week to answer.

Find out more information about Gilad and his Fitness DVD's HERE.

Stress Relief Tips

Question: I have issues with stress. I never want to get out of bed in the morning and I toss and turn at night. I am a mess at work and I never seem to be able to motivate myself to exercise. Any advice would be helpful.

Answer: There are a lot of things you can do to relieve stress. You can exercise regularly, drink less coffee, but let us explore one of the major factors in stress relief. One of the best coping devices for stress is lots of rest. I am often surprised at how many people I meet who say they are tired all the time, and then tell me that they get only 5 or 6 hours of sleep each night. They don't believe they need any more.

Have a question for Gilad? Click HERE and send it in! Gilad will choose one question each week to answer.

Find out more information about Gilad and his Fitness DVD's HERE.

Gilad's Workout Routine

Question: What is your personal workout routine?

Answer: My own personal exercise regimen involves quite a bit of cross training. I vary my program all the time. For instance, I used to combine both long distance and short distance running, but lately I have been more into riding my bicycle. I swim in the ocean. Of course, living in Hawaii is like having a pool right at your doorstep. Occasionally I will play soccer or do other sports activities like scuba diving. I strength train with weights on the average of three times per week, and of course I teach aerobic classes.

Have a question for Gilad? Click HERE and send it in! Gilad will choose one question each week to answer.

Find out more information about Gilad and his Fitness DVD's HERE.

Dysfunctional Abs

Question: I was told I had dysfunctional abs. Meaning that I have to undergo certain exercises to get back into shape due to an injury I had. What do you suggest? From Dee

Answer: Dear Dee, I doubt you have 'dis-functional abs..' Most likely you just need to start exercising again.. I would highly recommend my 'lord of the abs' DVD series! It will target your abs, core and the rest of your body!! And.. Your abs will become 'functional' in no time! Please report in!!! 

Have a question for Gilad? Click HERE and send it in! Gilad will choose one question each week to answer.

Find out more information about Gilad and his Fitness DVD's HERE.

Making Time for Your Health

Question:  Lately I have been skipping my workouts.  Not on purpose, but I find myself at the end of the day wondering where the time went.  I was just too busy all day to take time to exercise.  Does this happen to you?

Answer: I schedule a time for my workouts.  It's right there written in my appointment book.  It is the same as any other important appointment or scheduled activity.  It's like piano lessons or school meetings or an important business meeting. You will always be able to think of a good reason to skip a workout or eat a meal that isn't healthy for you.  There are always things to be done that seem more important...but you know what?  Nothing is more important than taking care of your health.  That is the most important lesson that fitness has taught me. 

Have a question for Gilad? Click HERE and send it in! Gilad will choose one question each week to answer.

Find out more information about Gilad and his Fitness DVD's HERE.