Ask Gilad

This Week's Ask Gilad: How Long Should I Rest Between Workouts?

Question: How long should I rest between workouts?

Answer: This depends on the type of workout and the intensity. If you are
training for endurance a rest period as short as 3 hours can be enough. If you are training for toning and muscle building 48 hours is recommended. If you are training for strength you may need an even longer rest period. A good rule of thumb would be 3 days between body parts, and 24 hours for cardio.  


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: Proper Dimensions for a Step Aerobic Platform

Question: Hi, can you please tell me what are the proper dimensions for a step aerobic platform?

Answer: Most steps are around 30"L x 15" W x 4" H. Get one that is adjustable so you can add height as you improve your cardiovascular fitness. Many seem to like these: HomGarden Adjustable Workout Aerobic StepperThe Step Original Aerobic Platform - Circuit Size.

 


     

     

     

     


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    This Week's Ask Gilad: Flexibility Training Tips

    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. Pay attention to your breathing as you stretch. Don't hold your breath while stretching. If you exhale and inhale rhythmically, trying to relax into the stretch, you will stretch deeper and further. Stay within the limits of comfort.

     


    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: Staying Committed

    Question: I started the year great. I was motivated and eager to achieve my goals. Now I am having a hard time staying committed since I do not see the results I was hoping for. Any suggestions to get me back on track?

    Answer:

    The number one thing I see is that people are setting unrealistic goals. Not reaching your goal is one of the most demotivating factors that can cause commitment issues. 

    Try this: Set one small goal that you can achieve, then do that again. Achieving a goal small or large is evenly satisfying and gets you motivated to keep going.

    Selecting activities you enjoy is also important for motivation. 

    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, goals, Healthy, Motivation, tips, Weekly Blog, Wellness | 0 comments | Read more

    This Week's Ask Gilad: Jumping Jacks Replacement

    Question: What exercise can I do instead of jumping jacks or such when watching the videos? I have had two knee injuries and doctor said to avoid those exercises.

    Answer:

    My best advice is to walk in place instead. You will still burn calories. 

     

     

     


    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, goals, Healthy, tips, Wellness | 0 comments | Read more

    This Week's Ask Gilad: What Is The Best Way To Get Rid Of Extra Belly Fat?

    Question: I'm struggling with extra belly fat, what is the best way to get rid of it?  

    Answer:

    I believe interval training and cross training is the most effective way to lose belly fat. Why? With each interval you're increasing intensity. When you work out at a higher intensity level you start burning fat not just calories. That makes a difference compared to a regular cardio workout. Cross training works the entire body and that help burn fat everywhere.  

     


    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 On Starting Your 2020 Fitness Program

    Question: What is one mistake people make when they start on a fitness program? I'm getting ready to start my 2020 fitness resolution program and I want it to be successful. 

    Answer: The most common mistake is not taking the time to understand the basic needs of your body and your current condition. Doing too much, too soon is a common mistake most people make because they want immediate results. I am a true advocate of taking your fitness one step at a time so it's enjoyable and sustainable.  Also, for the majority of people, I would highly suggest keeping it simple! 


    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, goals, Healthy, tips, Weekly Blog, Wellness | 0 comments | Read more

    This Week's Ask Gilad: What is your personal 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.

    Mix up your routine and it becomes a lot more fun.

     


    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, Healthy, Lord of the Abs, Weekly Blog, Wellness | 0 comments | Read more

    This Week's Ask Gilad: Overcoming Setbacks

    Question: I missed a week due to work. I am so discouraged with myself that I am finding it hard to start again.  How do you get over these setbacks?

    Answer: Don't forget to encourage yourself.  It is easy to overlook our small successes and not give ourselves the credit we deserve.  Congratulate yourself for all those small changes and successful steps.  And if you don't achieve your goal right away don't give in to discouragement, because of change, large or small, is never an easy process.  There are always pitfalls along the way.  If you can't follow your fitness program for a day or a week for whatever reason, don't feel guilty about it.  Let it go and start fresh the next day.  Allow yourself the benefit of being able to start again.  Do not wallow in self-criticism or harsh self-judgment...and don't let anything make you give up your goal. 


    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, goals, Healthy, tips, Weekly Blog, Wellness | 1 comment | Read more

    This Week's Ask Gilad: Importance of the Cool Down

    Question: Sometimes I feel like just skipping the cool down....but I figure that because you always do it, it must be important.

    Answer: You are right.  The cool down is important.  It is designed to allow your heart rate to gradually decrease after aerobic exercise.  This procedure is important for the health of your heart and will also actively stretch some of the muscles used during exercise. 

    Following an aerobic workout, whether it is walking, running or high or low impact aerobics, it is necessary to continue working aerobically at a significantly reduced level to allow your heart rate to come down slowly.  This is what is known as the Aerobic Cool-down.  It should be followed by the General Cool-down, which stretches the major muscle groups.  The General Cool-down will help your muscles recover faster and help you avoid soreness after exercising.  No workout is complete until after you have done your cool-down.

     


    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, Healthy, Weekly Blog, Wellness | 0 comments | Read more
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