Ask Gilad

This Week's "Ask Gilad" Blog

Gilad:

Hello Gilad, I have lost weight everywhere but I can't seem to get my midsection reduced. Any suggestions?

Answer:
It always seems that the area you want to lose weight from the most is the area you lose the weight from last. This is very common problem for many people although the problem area varies from person to person. Some hold the extra weight in the abdominals, a common problem for men, while woman tend to hold extra weight in the hips and thighs. Regardless of your specific problem area the solution is simple: PERSISTENCE! Look at what you have accomplished already as your motivation and let it lead you into conquering that last stubborn area. You can also spend a little extra time on specific exercises to target your problem area. In the case of the abdominals, I recommend my "Lord Of The Abs" DVD series. This is a "Core Cross Training Program" that will get your entire body in shape while focusing on the core. I am a firm believer that if you stick to your fitness program and eat healthy that you will be able to accomplish your goals and even get rid of that last bit of stubborn fat.

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This Week's "Ask Gilad" Blog

Gilad:

Hello Gilad, I have recently had Surgery for lung cancer and have since felt weak ie 0 strength! I’m 56 year old and intend on getting fit and healthy, the eating part I’m good with but could use your help on how to start a weight training work out with your DVDs please advise. Thank you

Answer:
Hello! I think the best DVDs to help you start up again would be "Sculpt and Tone" and the "Beginners Weight Loss and Toning" DVDs, they are both designed to get you going without being overly challenging. I think this would be a good one for you to get back in the groove. All the best to you!

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This Week's "Ask Gilad" Blog

Gilad:

How many calories do I burn walking at a 10% incline on treadmill at a medium pace? I am 5’5 and 130 lbs. Also can you recommend some high protein snacks? Thanks, Jill

Answer:
I would estimate that you are probably burning about 300-400 calories per hour depending on the amount of exertion. If you are working within your 'aerobic zone' (65%-80%) of your maximum heart rate then I think that would be a fair estimate. In regards to protein shakes there are many to choose from, some are vegetarian based such as soy protein and others are whey protein. Best thing to do is read the ingredients and get to know what the different products offer and what you feel suits best your goals and.. taste buds!

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This Week's "Ask Gilad" Blog

Gilad:

Hi, Gilad! I'm a real fan of your workouts, and also own almost all of your workouts. I would like to know if there are new dvds on the way with the latest shows, or other original programs you create?! Thank you, Ioana

Answer:
Hi Ioana. Yes, we will be releasing the new shows on DVD soon as well as shoot more programs. Please stay tuned.

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This Week's "Ask Gilad" Blog

Gilad:

I have reached a plateau in my training/weight loss, what should I do?

Answer:
The word "plateau" in my opinion is often over-used. It is typically a condition that describes professional athletes who have been over-exerting their bodies on a regular basis and are in need of more rest. Many times it will happen after months of intense competition. In the case of us "regular folks" we tend to use that term when, for some reason, our weight loss has stopped for a period of time or when we feel like we are not improving in our fitness program. Remember, when you are on a weight loss program and are working out, you are losing body fat and gaining muscle at the same time. Often the scale will not show weight loss because of the simple fact that - the muscle you gained weighs more than the fat you lost! - Also keep in mind that muscle takes up less space than fat in the body because muscle is denser. That is why often you will see inches lost but not weight loss... I would simply stick with the program understanding that the body needs time to adjust to the new regimen. If you are eating healthy balanced meals and adjusting your fitness program as you are becoming more fit, you will keep improving!

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This Week's "Ask Gilad" Blog

Gilad:

Hi Gilad! I love your videos, and have been watching them for many years now, I just have a quick question for you. I had a heart transplant and a kidney transplant and I'm looking to just get into good shape, but don't want to  do too much lifting just want to stay very lean. I was just wondering if you have a workout that you would suggest for someone like me. Thank you my friend. - Mike

Answer:
Dear Mike, Sorry to hear about your medical challenges, but it sounds like you are ready to get your body back into motion! To 'ease' you into a fitness program I would recommend the following DVD's: 1. Beginners Weight Loss and Toning Program. 2. The 60 and 30 minute Low Impact workouts. 3. Sculpt and Tone. - Although this program uses light weights, you can chose to do modify the movements without the weights using only your body for resistance, you will still get a workout!

All the best and please report in! would like to know how you progress.

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This Week's "Ask Gilad" Blog

Gilad:

When you lunge forward you always say not to let your knee go past your toe. Why?

Answer:
It is very important for your body to be in the right position any time you do any exercise. Not only will you get more out of each exercise but you will also keep your body's working parts safe. Any movements that involve deep flexion of the knee (beyond 90 degrees) needs to be very carefully executed as it is potentially unsafe. In most cases it is not necessary to go into a deep flexion in order to get the benefit out of the exercise. A classic example is the forward lunge. The best way for you to gauge that your knee is not bending below 90 degrees is to make sure that your knee ends up in a vertical line to the middle of your foot and that it never goes past your toe line. You will notice that even in professional sporting events it is rare to see any athlete go into a deep forward flexion, if they occasionally do so, it is not in a repetitive movement such as you do when you exercise. Have a safe workout!

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This Week's "Ask Gilad" Blog

Gilad:

Do I have to be in super good shape to attend your Fitness Adventure Camp?

Answer:
As some of you already know our next fitness camp at the Kalani Oceanside Retreat on the big Island of Hawaii is scheduled to take place from the 6th to the 13th of June, 2015 and preparations have already started to make our 6th yearly camp the best one ever! Over the last 5 years at camp I have had a chance to meet, work, spend time with and get to know people from various countries, age groups and fitness levels who come to camp to work out with me in person and participate in the many other activities we offer in the course of the week. The Kalani is a wonderful location to have this event because it is secluded and away from the distractions you might otherwise find in a big city. It is a true get-away and people that come to visit us get a lot more out of the experience than just fitness. Friendships are created and many experience a sense of empowerment. What is truly intriguing is that we get participants of all fitness levels and everyone is welcome! We've had participants as young as 18 and as old as 80! Some are already fit, others are beginners and some have injuries and other health issues. Although the daily schedule is a full one including two daily classes with me, everyone is in charge of his own schedule and can pick and choose the activities he/she want to participate in. My attitude at the camp is very similar to the one I project on my TV shows, "No one is left sitting on the couch and no one will be left behind!

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This Week's "Ask Gilad" Blog

Gilad:

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:
Often I hear from people who have a specific 'problem area' they want to work on and many times it is the mid-section or the abdominals. I am asked if it is possible to strengthen a certain part of the abdominals such as the lower abs, or the obliques (love handles). 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!

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This Week's "Ask Gilad" Blog

Gilad:

In your fitness programs you always recommend getting plenty of rest. Why is rest so important?

Answer:
The three most important elements to your fitness program are healthy eating, a regular exercise program and REST! Rest is often overlooked! Making sure you get enough rest and a good night's sleep becomes even more important if you are exercising vigorously. A good night's sleep is essential to our physical as well as mental health and positively affects our memory, creativity and overall well-being. Many processes happen during our sleep time. Growth hormone, which is essential for recovery and improving fitness levels, is released during our sleep. Melatonin which is known as the 'sleep hormone' is often taken to recover from jet lag. Melatonin is released during sleep. It is an important and powerful antioxidant that plays a crucial roll in maintaining good health and helping to reduce cell damage. So, how much sleep do you need? The answer is that it varies from person to person. The bottom line is that a good night's sleep is a powerful tool to help you maintain your health and fitness levels. May you all have a good and restful night...!

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