Ask Gilad

THIS WEEK’S “ASK GILAD” BLOG

Question: I started an exercise regimen a couple of months ago and I am feeling better every day. The problem is, I don't seem to be losing any weight...at least not very fast. What is my problem?

Answer: It sounds like you are on the right track...and there may not be any problem at all.  Since muscle is 2 and a half times heavier than fat, the answer is very simple, and it ties in to both exercise and nutrition. When you exercise on a regular basis and eat a healthy diet you are constantly challenging your muscles to perform causing them to get stronger and denser and to weigh more. At the same time you are burning off fat. In other words, you are turning your body into a lean and healthy machine. You are gaining muscle weight and you are losing body fat. 

People who are very muscular can weigh more than people of the same height who are sedentary. But the people who are more fit will be slimmer and wear smaller sized clothes. Enjoy the change!  


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.

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THIS WEEK’S “ASK GILAD” BLOG

Question:  How often should I exercise?

Answer: No matter what kind of training you do I recommend you do something at least 3 times a week. If your fitness level is high enough, you should be exercising more often.  Maybe 5 or 6 times a week. But I do believe that everybody should take at least one day a week off from any exercise program. One day of complete rest for the body will vastly improve your performance on the other 6 days. 


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.

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Eliminating Sugar From Your Diet

Question: I am in the process of creating a new and improved me. This month I am trying to avoid as many 'sweets' as possible.  No candy, cakes, pies, ice cream and as few sodas as I can. Any advice?

Answer: You are definitely on the right track.  Keep up the good work. But remember, you can avoid the obvious sources of sugar that you have listed and not realize that sugar is the number one additive in processed foods. They are used in breads, crackers, catsup, 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 syrup, corn syrup and molasses.  Watch for them on the ingredient list.

Don't get me wrong. I know you can't avoid all added sugar. But a little bit of nutritional knowledge can go a long way to help you on your journey.

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 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.

By Collage Video | | Ask Gilad, exercise, Gilad, Motivation, tips, Weekly Blog, Wellness | 0 comments | Read more

Gain Back Control

Question: I am tired of making progress and then losing ground. My weight, bad habits, sticking to an exercise routine. It all becomes so frustrating. How do I gain control?

Answer: The best way to stay on track and to be able to see your progress is to set goals you can accomplish and measure. That way, you can actually see your progress taking place. By taking controlled and measurable steps to achieving your goals, you can alter, change or eliminate bad habits. Through the same process, you can also introduce and cultivate new good habits in your life. 

When it comes to your health and fitness there are no shortcuts and no miracles. You need to take a step-by-step approach, setting small goals and achieving them one by one. A series of small accomplishments over time will bring on big improvements before you even realize it.


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.

By Collage Video | | Abs, Ask Gilad, exercise, Gilad, Motivation, tips, Weekly Blog, Wellness | 0 comments | Read more

Healthy Tips When Eating Out

Question: I travel a lot so I am constantly eating in restaurants. I know the meals I am eating are not the healthiest for me but I have to select from what is available.  Do you have any suggestions for people in my situation?




Answer: When eating out there are many choices you can make to help you maintain a healthy diet.

 

First, stay away from fast food restaurants as much as possible.  It is more difficult to get healthy meals there.  Try to pick a restaurant that offers healthy food choices with fresh natural foods.  It is a lot easier to find healthy restaurants these days than it was in the past because the public, as a whole, has become a lot more conscious about what they eat.  
I find that most restaurants these days will try to accommodate special requests such as 'dressing on the side' for your salad, minimizing or eliminating calorie rich sauces and substituting salad or steamed veggies for calorie rich carbs.  I think that you will find that many restaurants will even accommodate alternate preparations such as broiled or steamed vs. fried.
The key is to be aware of how you would like to eat and ask for it!  You will find that most times you will be accommodated.  
Gilad
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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.

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Is Coffee Bad For You?

Question: I am not what you would consider a 'health nut'.  I am not on any specific diet but I am aware of what I choose to eat and that is half the battle.  The problem is...I do love my coffee. Please tell me that it isn't bad for me.

Answer:

  Caffeine is a habit that many people develop as young adults, and it often gets out of control.  Caffeine is not recommended for a healthy diet because it over stimulates the nervous system, can increase your susceptibility to coronary artery disease and can eventually cause stomach ulcers.  It is also a diuretic and so it depletes us of vitamins and minerals.  It has been linked to an increase in appetite, craving for sweets, insomnia and nervousness.  Caffeine is commonly associated with coffee and tea, but it is also found in soft drinks, chocolate and many over-the-counter cold and headache remedies.

I know it may be hard for you, but try to limit yourself to one cup a day.

Gilad

 


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.

By Collage Video | | Abs, Ask Gilad, cardio, Gilad, Healthy, tips, Weekly Blog, Wellness | 0 comments | Read more

THIS WEEK’S “ASK GILAD” BLOG

Question: Why should we limit the amount of salt we consume?

Answer: Too much salt in your diet increases the risk of high blood pressure, heart disease, and stroke.  Most of the sodium in our diet comes from salt that has been added to processed food we eat.  Most Americans consume more than twice the recommended daily amount of salt.

You can keep your salt intake in check by following these simple, common sense guidelines. 
  1. Avoid processed foods.
  2. Never add salt to your food while you are cooking it.  If you must add salt the only time to do that is when it is on your plate.
  3. Never salt your food without tasting it first.
  4. Try using one of the 'lite' salt products which are half sodium and half potassium chloride.

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.

By Collage Video | | Ask Gilad, exercise, fitness, Gilad, tips, Weekly Blog, Wellness | 0 comments | Read more

THIS WEEK’S “ASK GILAD” BLOG

Question:  I always hear that we should be drinking 8 glasses of water a day.  I don't drink anywhere near that much.  How important is it to drink that much?

Answer:

 Our bodies have very good defense mechanisms.  But when it comes to fluids, our bodies' defenses are lacking.  They don't always remind us to drink water when we need to.  We can need water before we actually experience feeling thirsty.  Many people forget to drink enough water and are constantly dehydrated.

The name of the game is awareness.  If you do nothing else, increase your water consumption consciously to 8 glasses per day.  Do it slowly over a period of several weeks.  Add a glass of water per day and get to the point where your base is 8 glasses per day.  You will not believe the positive changes in your energy level and appearance.

 

Gilad

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.

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THIS WEEK’S “ASK GILAD” BLOG

Question: What percentage of a good nutritious meal should be vegetables? Can fruits and vegetables be interchanged? 

Answer: Rather than breaking your nutrition down into meals let's take a look at your food intake as a whole. Complex carbohydrates should make up the largest part of your diet.  They should make up 60 to 75% of your daily food intake. Complex carbohydrates include unprocessed fruits and vegetables, whole grains, legumes, seeds and nuts. They are the long term sustaining fuel of your body and when they are burned they leave only water and carbon dioxide as end products. That makes them very easy on the body's digestive system.

Carbohydrates are converted by the body into glucose, the form of sugar found in the bloodstream. Glucose fuels the brain, nervous system and muscles.  Although some glucose is stored in the muscles and liver as reserve fuel, excess glucose is stored by the body as fat.
So do your body a favor. Load up on as many complex carbohydrates as you can.

 

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.

By Collage Video | | Abs, Ask Gilad, cardio, exercise, fitness, Gilad, tips, Weekly Blog, Wellness | 0 comments | Read more

THIS WEEK’S “ASK GILAD” BLOG

Question: I need to lose some weight for my high school reunion in 3 months.  What kind of diet do you suggest?

Answer: The best diet I can recommend is simply to eat sensibly. The key to diets is this. Don't even consider going on any diet that you wouldn't want to stay on for the rest of your life. A diet should never be a temporary fix. It should be a lifelong eating pattern that emphasizes balanced nutrition. Always remember that what you want to develop are good eating habits that will last a lifetime. I would never recommend that you have to cut out all of your favorite foods or go on some restrictive diet. That kind of thinking will not lead to long-term success... and all of us are in this for the long term.

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.

By Collage Video | | Abs, Ask Gilad, fitness, Weekly Blog, Wellness | 0 comments | Read more
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