Ask Gilad

THIS WEEK’S “ASK GILAD” BLOG

Question: When they test to see how good a football player is going to be they measure how fast he can run the '40' or 40-yard dash. Is there a way to train for running the '40'?

Answer: When they are talking about your '40' time they are measuring an athletes' 'burst speed'. Burst speed is the type of speed you need for very short sprints. Burst speed can be improved by sprinting all out for 5 to 15 seconds during every minute of a 3-mile run, or by doing pure speed sprints. For speed sprints you rest completely between sprints so that you can run all out during every effort.

Burst speed workouts are not for beginners. Even experienced runners should work into pure speed workouts, starting their sprint from a running start rather than from a still position. Remember to warm-up thoroughly and stretch thoroughly, and also to strength train the muscles of the legs with weights. The most important strength training exercise for speed development is the squat.

THIS WEEK’S “ASK GILAD” BLOG

Question:  I can't tell you how many times I have tried to start a regular exercise regimen but I always end up getting distracted. How have you motivated yourself to stick to your routine all these years?

Answer: Finding out you have the perseverance to stick with an exercise program is a powerful discovery. It means that you possess a tool that can get you through the toughest times of life. The strength you develop by sticking to your exercise routine - even if you don't feel like doing it that day - is the same strength that gives you control over other areas of your life.

Let's be honest, it takes a fair amount of self discipline to exercise regularly, especially in the beginning when it feels uncomfortable and your muscles get sore easily and you think that everyone is more advanced than you are. But people that set and achieve physical goals discover time and time again that by tapping into their powers of perseverance, they suddenly realize greater success in other areas of their lives like personal relationships and careers.

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.

Myth Buster: Weight Training

Question: Is it true that I am more likely to injure myself during weight training than during aerobic exercise?

Answer: The only time you are likely to injure yourself doing any kind of exercise (weight training or aerobic) is if you use improper form and/or try to push yourself too hard.

Weight training can actually decrease your risk of injury! The muscles of your body are like shock absorbers taking the pounding that the body gets each day. Stronger muscles can better protect ligaments, tendons, bones and joints from everyday wear and tear.

Here is some news that may persuade you to take up strength training: Studies have shown an effect from weight lifting called 'caloric after-burn'. Muscles that are exercised consume calories for fuel, and it turns out that muscles continue to burn calories even after the exercise is completed. So the more muscle you have, the more calories you are burning even at rest. Muscle, unlike fat, is a very active tissue that requires 50 to 100 calories per day per pound of muscle just to sustain itself. The best fitness results come from combining aerobic exercise and strength training for a strong heart, healthy lungs, low body fat and lots of lean muscle mass.

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: If I stop exercising are my muscles going to turn to fat?

Answer: After age twenty, if we don't exercise and keep our muscles active, we begin gradually losing our muscle mass. Since most people who are inactive weigh more in their later years the conclusion is simple...they have replaced a lot of their muscle mass with fat.

Notice that I didn't say that their muscle has turned to fat, because muscle can never turn to fat, and fat can't turn to muscle. But muscle can be maintained and rebuilt and fat can be burned off at any age.

Muscular strength exercises are the quickest way to reshape, build, strengthen and tighten all the major muscle groups of the body helping you get that fit/lean look.

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.

Good Versus Bad Stress

Question: Recently you talked about job-related stress and exercise. But don't sports also put stress on your body?

Answer: Stress is the body's response to any demand made on it. Demands can be physical, such as a workout or playing a sport, but more often the kinds of demands that are placed on us are mental or emotional. Don't forget that stress has a positive side. Stress, like pain, is not an enjoyable part of our lives but it serves an important purpose. It alerts us to the fact that we must activate our defenses. It compels us to action, just as it compelled our ancient ancestors, who, when being chased by predators, could suddenly flee or fight, or somehow find a way to safety.

Challenges in our lives that lead to stress can also lead to better performance and a sense of accomplishment. When we are under stress we find the physical and mental reserves necessary to tackle the job, finish the race or solve the problem. We need some stress. It helps us handle the difficulties of everyday life. But we also need to minimize the stress in our lives and to learn to cope better with stress and anxiety. Learning to cope better is the key to achieving mental balance, which in turn leads us on our way to better health.

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

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!

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 question

Question: 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.

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.