Ask Gilad

Posts in the Abs category

Bone Building Exercises

Question: Do you have any exercises that you can recommend for bone building?

Answer: The best exercises you can do for bone building are resistance exercises with weights. Outside of some of my DVD's such as 'sculpt and tone' 'cuts and curves' I would highly recommend getting into the gym and incorporate free weights into your regiment.


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.

Cross-Training

Question: I have been doing your aerobic workouts (the TV shows) for about 3 months now and like the results. However, I think I am ready for the next step. What do you suggest?

Answer: I suggest you mix it up a little. Jog, ride a bicycle, even start doing some weight training. This is what is referred to as cross-training. I find that cross-training is the best way to balance a good workout program. It eliminates the typical 'burnout' or 'boredom' syndrome of doing one single activity over and over. It is also more versatile and therefore easier for anyone with a busy schedule. It keeps your fitness activities more healthy, fun and alive. It also allows your body more rest between repetitions of the same activity.

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.

Cravings

Question: Why do we crave foods that aren't good for us?

Answer: That is a complex question with many different answers based on each individual. Let's just look at one all encompassing answer for now...advertising. We have been exposed to advertising our entire lives. We have seen so many commercials and print ads that advertise fast foods, sugar, cigarettes and alcoholic beverages that they have to affect us. They show beautiful people with beautiful bodies photographed in exotic locations holding in their hands cans of...you know the rest. 

What's wrong with this picture? Obviously, the ads are not telling the whole truth. You can be sure that those beautiful bodies are not regularly eating and drinking what they are advertising. They are professional models and they get paid to glamorize the consumption of certain products. You will never see an ad showing an intoxicated driver coming out of his wrecked car holding a beer can in his hand and telling you to "Go for it!".
Let's face it...we have all been programmed by a lifetime of advertising.  Fight it and you will reap the benefits.

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.

Is Steak Bad For You?

Question: I love meat....but I love fruits and vegetables too. I trim as much fat as I can from my steak whenever I eat it. If you make an effort to eat your steak as lean as possible, is it still bad for you?

Answer: You have probably heard that all calories are not created equal. It's true. Calories from fat are actually more fattening than calories from other sources. Carbohydrates and proteins (including fat-free steak) both weigh in at only 4 calories per gram while fats weigh in at a whopping 9 to 11 calories per gram! (Please note that it is impossible to trim ALL of the fat off of steak.) This means that you are getting 2 ½ times more calories from fat than from equal amounts of carbohydrates (fruits and vegetables) or protein. As you can see, it is a lot smarter to get your calories from carbohydrates. Not only can you eat more with less calories to worry about, but the calories you get from carbohydrates are a lot more efficient and easily used by the body. 

So keep trimming as much fat as you can from your steak and consider substituting fish or skinless chicken more often...and don't be afraid to eat large servings of vegetables.


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.

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.

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.

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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