Ask Gilad

Running For Exercise

Question: I want to start running to lose weight. My knees and joints are in good shape but I am uncomfortably overweight. Any suggestions?

Answer: If you are a beginner to exercising, or if you are more than 15 pounds overweight, you do not want to go outside and just start running. In fact, I would suggest that you go outside and start walking instead. Walking and running can produce the exact same cardiovascular benefits and will burn the same number of calories. The only difference is that with walking, you have to be out there longer. Runners can have a great workout in half an hour, while walkers would probably have to walk briskly for about an hour to get the same results.

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.

Every person is different but most studies indicate that the average person needs between 7 an 8 hours of sleep per night. But remember, quality of sleep is more important than quantity.  If you are waking up every hour or so during the night because of noise or other disturbances, and you have trouble getting back to sleep you are probably going to feel tired the next day even if you were in bed for nine hours the night before. Try to find a sleeping area in your house that is free from disturbances like light, noise and movement so that you can get continual quality of sleep.
And maybe the best advice I can give you...is to turn off your phone. Resist the urge to go on-line and check your email. They are finding that activities of this nature can be extremely disruptive to your sleep.
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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.

Weight Training For Women

Question: I love to do aerobic exercise but am considering taking up weight training. I am a little worried about getting muscle-bound and I don't think that looks good on a woman. How can I get the benefits of weight training without the masculine look?

Answer: You are talking about strength training.  This means using barbells, dumbbells, resistance machines and your own body weight to increase your muscle strength. Years ago, weight training was considered 'men's exercise', but that myth no longer applies. Women who weight train - and I am not referring to body builders per se - have discovered that working with weights makes them slimmer, firmer, stronger and more attractive-looking than just doing aerobic exercise alone.

And it doesn't take long.  Most people who take up weight training start seeing very noticeable differences in their bodies in 6 to 10 weeks. 

 


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.

Cool Down Versus Aerobic Cool Down

Question: What is the difference (if any) between an aerobic cool-down and a general cool-down?

 

 

 

 

Answer: The cool-down routine is designed to allow your heart rate to gradually decrease after aerobic exercise. This routine 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's 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.
 

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: How long will it take me to get into shape?

Answer:

  If you are committed to a program and really work at it you can achieve noticeable results in six short weeks, good results in twelve weeks and excellent results in six months. 
The most important thing to remember is to let go of the idea that you can accomplish your goal faster if you take a short cut such as a crash diet or working twice as hard as your body can handle in its present condition.  In fact, those are two sure ways to put you right into the 'roller coaster' club of those who gain, lose, gain, lose and so on

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.

Ease Back Into Exercise

Question: Haven't exercised in so long I am not sure it is even safe to start. Is there some way you could suggest to help me ease into it?

Answer: Before beginning any exercise program we always recommend you check with your physician.  This is especially true for you because you have enough reservations to ask the question...and it is also important if you are over 35, or if you have high blood pressure, diabetes or heart disease.  If it has been so long since you have been to a doctor that you don't even know if you have any of these things, now would be a good time to make an appointment and go. Chances are good that your doctor will congratulate you for wanting to go out there and get your 'body in motion'!

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.

Beating A Plateau

Question: 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! 


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.

Sweet Tooth

Question:  I have a major sweet tooth. How does a person with a sweet tooth avoid sweets?

Answer: If you are craving something sweet, try a piece of fresh fruit and see if that curbs your appetite.  Fruit is just like dessert, but with all those extra vitamins and minerals along for the ride.

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.

Swimming for Exercise

Question: Hi Gilad, I have been doing your workouts since my early 20s. Started with your show on TV, then many of your exercise videos. I am now close to 50 and would like to ask you what the best combination for a woman of my age. Strength, cardio, Pilates or yoga in order to stay fit. Cardio has become tough as I seem to feel it in my joints. I was thinking I should stick to swimming.
I would like to tell you that of all the exercise trainers that have offered exercise videos over the years, none have been as motivating as you are. Your form, cueing and your personality are perfect (I still do your step aerobic workout with a bit more difficulty now and I keep it low impact).  All the best and hope to hear from you. Jennifer

Answer: Aloha Jennifer, I would highly recommend a weekly fitness program that include all the disciplines you mentioned, they are all equally important!
Swimming is one of the best overall exercises you could do since there is little impact on the joints.
Swimming is very effective for overall conditioning since it develops your cardiovascular system as well as improve your strength and flexibility.
For best results I would recommend doing each of the activities you mention including swimming on a regular basis.
Another Idea would be to each week alternate between 2-3 activities, focusing one week more on strength, second week more on swimming, third week more on yoga etc. The more you mix it up the better for your body and the more fun you'll have!
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.

Diet or Exercise?

Question: The main reason I exercise regularly is so I can eat whatever I feel like eating. Sometimes it works OK but I find myself having to increase the amount I exercise and sometimes I can't keep up. What do you suggest?

Answer: Neither component, diet or exercise, is really effective over the long term without the other. People who go on strict diets to lose weight but don't work out will probably lose some weight, but they will lose both muscle and fat.  These people will probably still be unhappy with how they look.

People that exercise and don't cut back on the fat in their diets also have a hard time achieving a low body fat ratio. If you walk 2 miles in 30 minutes you will burn around 200 calories (depending on your weight and fitness level).  If you run 3 miles in 30 minutes you will burn about 350 calories.  But the math always works out to the fact that you have to burn 3,500 calories to lose one pound. That's going to be a lot of running or walking!  If you exercise a lot but don't cut the fat out of your diet, you will get stronger but you won't decrease your body fat level nearly as dramatically as you would if you were eating properly as well.
 
Find a healthy balance for yourself and you will reap the rewards.

 


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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