Ask Gilad

Posts in the exercise to lose weight category

This Week's Ask Gilad: Getting The Most From Your Abdominal Workout

Welcome to "Ask Gilad" - a weekly blog written by Fitness Hall of Fame member Gilad.  Thanks for reading.

Question: 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:

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: Diet Tips to Pair with Exercise to Lose Weight

Question: You are always stressing the importance of good nutrition to go along with your exercise regimen. What kind of diet do you recommend to go along with regular exercise?

Answer:

I would have to write a book to fully answer this question. And the truth of the matter is, "I have!". It is titled the 'Eat Right Now' nutritional program and it is available on my website. But to sum it up, making a commitment to eating nutritional foods is a far cry from putting yourself on a diet, and it will bring much better results without any deprivation. While dieting or denying yourself food is a negative step, committing to eating nutritious foods is a positive step. Once the commitment to good eating is made the benefits follow naturally and easily.

 


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 for Post Surgery Weight Gain

Welcome to "Ask Gilad" - a weekly blog written by Fitness Hall of Fame member Gilad.  Thanks for reading.

Question: "I need help! I use to be able to do multiple VHS tapes of yours years ago. I have had a multitude of surgeries so I've stopped working out and as a result have gained 40lbs. I am now able to start a program of exercise & diet control. I can't work out vigorously but I can at least get my heart rate above my resting heart rate. What advice can you share?"

Answer: 

Best thing of course would be to start back up nice and slow. Let the body get back into the groove before you go to the next level and always take it one step at a time!

In regards to DVD's that could help you at this point I would suggest the 'Beginners Weight Loss and Toning Program', 'Sculpt and Tone' and even 'Step and Tone'. All are easy to follow and suited for the level you are describing here. Wishing you a safe and consistent comeback!  

  


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 want to do cardio only what do you recommend?

Answer: I recommend: Lord of the Abs Maximum Abs and the new Xcelerate-4 Burn It Off.  Both are great cardio workouts.

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: 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: 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.

How To Get A Six-Pack


Exercise Results

Question: I started an exercise program last week and I can't see any improvement. How will I know when it is working?

Answer: There are several things to look for to see if your fitness level is improving. Often when you are in the middle of something it is difficult to see the small changes that are occurring. That's why record-keeping can really help you. It gives you written proof of the improvements that are happening. Keep a notebook documenting your exercise sessions.  Include facts like when you exercised, for how long, what you did, how far you went, how fast, how you felt, how much weight you lifted and how many times, what stretching exercises you did, etc.

Look for the following signs of improvement:
  1. Increase in endurance: The ability to train for a longer period of time without becoming exhausted.
  2. Increase in strength: The ability to lift more weight or perform more repetitions without becoming exhausted.
  3. Increase in flexibility: The ability to perform stretches with more range than before.
  4. Decrease in body fat: A leaner look. Previous areas of fat deposits such as love-handles, thighs and buttocks shrinking and muscles beginning to show through.
  5. Improvement in appearance and health: You will feel it and know it. It is an unmistakable feeling.

 


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 Conditioning

Question: I am considering joining a fitness facility with a lap pool. How does swimming stack up against other forms of exercise?

Answer: Swimming involves all of the major muscles in the body, and as a result, provides the body with excellent overall conditioning as well as aerobic benefits. Swimming has the added benefit of being a nearly non-impact exercise with few stress-related injuries. The buoyancy water provides reduces pressure on the joints and bones.

But as long as you are joining a complete facility, I suggest you take advantage of the machines and weights as well. Putting a little variety in your workout makes it more interesting and will keep you coming back for more. 

 


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.

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.

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