Ask Gilad

Posts in the fit category

This Week's Ask Gilad: Low Back Stiffness - Best Types of Workouts

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

Question:  Hello, Gilad. Thanks for many years of fitness expertise and amazing workouts! I am 58 now, and for the last three years I’ve been feeling stiffness, especially in the lower back. My doctor thinks it’s arthritis. Do you think that I should stick to low impact exercise? I try to incorporate HIIT workouts weekly, but I’m concerned now about joint stress. Thanks for all you do! 

Answer:  

I understand you are experiencing joint pain, I think that for you right now low impact and workouts that stress form and correct execution of movements rather then intensity will be best for you. I think that the HIIT workouts might be to challenging for you at this point. I would also recommend that you look at adding a 'joint pain' supplement, from my personal experience it helps.

I take a product called Number 7 by Solgar and find it helpful.

Gilad

 


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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: 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:  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.

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.

Ideal Body Fat Percentage

Question: What is considered a good body fat percentage?

Answer: Most women have somewhere between 15 and 38 percent body fat. They should have approximately 15 to 25 percent body fat. Marathon runners and other advanced athletes may have lower percentages. Most men average between 12 and 24 percent body fat. Men should have approximately 10 to 19 percent body fat. Physically fit men may go as low as 6 to 12 percent. 

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Stress and Exercise

Question: I have a lot of stress in my life right now and because of it I have basically quit exercising and I am eating too much and gaining weight.  What can I do to get out of this downward spiral? 

Answer: The truth of the matter is, exercising is an excellent way to fight stress. The stress cycle is normal for the body, but when it is repeated too frequently and too intensely it begins to affect our overall health.  A body that is constantly subjected to stress will have higher blood pressure, tense muscles and digestive problems. Continual stress also taxes the immune system so it becomes harder for us to fight off disease. Eventually, too much stress leads to illness and exhaustion.Try to avoid food when you feel stressed. The tendency for many people is to eat too much of the wrong things when under stress. You want to eat only when you feel calm and under control, and when your digestive system is functioning smoothly.So get up off that couch and start working out. It may be tough at first, but once you get started you will find yourself blowing off steam and feeling better and better. This is the way to start getting out of that downward spiral.



Have a question for Gilad? Click HERE and send it in! Gilad will choose one question each week to answer.

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