Ask Gilad

Cause & Symptoms of Plateau

Question: I am getting ready to run my first triathlon so I am training like crazy. I train every day for at least 4 hours, often more. My problem is, I seem to have reached a plateau. Not only have I stopped improving...I actually think I am losing ground. Is there such a thing as over-training?  

  

Answer: Yes there is such a thing as over-training. It is not something that most people ever have to worry about but it sounds like it just might be your problem. When you over-train your athletic ability actually suffers because of it.

 
 

 

Here are some of the symptoms:

• Trouble sleeping
• Chronic fatigue
• Loss of motivation
• Low energy
• Stressed immune system
• Muscle soreness and weakness
• Elevated heart-rate of 10% or more

Your muscles need some time to rest to improve. If you ever find yourself over-training decrease the frequency, intensity and duration of your workouts. You might even want to take a break altogether from exercise for a week or so. If you have only been doing one type of exercise this might be a good time to try something different or switch to cross-training.

Be sure to give your muscles enough rest to recover and grow.

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How To Improve Muscular Strength & Definition

Question: I do your aerobic workouts along with my wife but I would like to take it to the next level. I would like to work on my muscular strength and definition. How should I proceed? My wife doesn't want to bulk up like a body builder.

Answer: Muscular strength can be improved by the use of free weights, weight machines, special bands and other resistance devices. In addition, many of my workouts work on muscle definition. Workouts such as 'Cuts & Curves' or any that have the words 'Sculpt' or 'Tone' in the title or description will work as well.

Improving your muscular strength will generally improve your muscular endurance too. Muscular strength can be improved by progressively overloading the muscles, or continually challenging your muscles with greater amounts of weight or resistance.

Many people, women especially, shy away from weightlifting because they think it will give them large, bulky muscles like the ones you see in bodybuilding magazines. It is important to remember that you can shape your muscles any way you want. If you would prefer toned, tight smaller muscles, they can be attained by tailoring your weight training program.

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Question:

I monitor my heart rate when I exercise but I am not sure why. What should I be measuring?

Answer:
First, you have to measure your resting heart rate. Your resting heart rate can be used as an index of your general level of aerobic fitness. It is a good idea to know what your resting heart rate is now, because as you become more fit, your resting heart rate is going to drop. Keep a record of it.

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Question:

How important is muscular strength to total body fitness?

Answer: 

 

 

People are starting to realize that aerobic exercise, while great for the heart and lungs and terrific for overall general health, is not an all-inclusive recipe for fitness. Possessing muscular strength is equally as important, and actually provides us with many of the same benefits as cardiovascular fitness such as lower blood pressure, lower resting heart rate, improvements in cholesterol levels and lower body fat.

Muscular strength exercises are the quickest way to reshape, build, strengthen and tighten all the major muscle groups of the body. These exercises are very effective in improving your overall appearance and posture as well as increasing bone mass, which means a lower risk of conditions such as osteoporosis. Having muscular strength also increases the strength of the joints decreasing the risk of injury.

If you are not including strength conditioning in your workout...you should consider starting.

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Question:

I am in my late 60's and I am interested in basic fitness. I am not an athlete or a body builder. I just want to keep my body in healthy functioning shape. How much do I need to exercise?

Answer:

 

 

 

 

 

  

 

 

 

 

 

 

It sounds like you are interested in maintaining a healthy cardio-vascular system for basic day-to-day living. You need aerobic exercise to achieve this. When people think of 'aerobics' the first thing they think of is an organized aerobics class like the ones that I lead. But in reality, any exercise that raises your heart rate and keeps the blood and oxygen flowing is aerobic. Exercises like walking, running, cycling, swimming, rowing, skiing and most team sports are excellent examples. The amount of time it takes to achieve cardio-vascular fitness is minimal. A half-hour 3 or 4 times a week can do it. The key is not to overdo it. You should keep your heart rate at 60% to 85% of its maximum. Listen to your body. It will tell you when you have reached a good level.

If you can't do 30 minutes of this kind of activity, do what you can. Build up to it. You will be surprised at how soon you will be exercising for a full half hour and longer.

Keep in mind that exercise is addicting. Soon you will be wanting to add toning exercises to your routine as well. Go for it. I think you will like the results. Here's to your health.

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Question:  I have a very stressful job. When I get home all I want to do is turn on the news and fall asleep in my recliner. I can't even imagine exercising during the work week. How do people do it? They must not be under as much stress as I am.

 

Answer: It sounds like you have gotten into a vicious cycle. And, believe it or not, exercise just might be your way out of it.

You can actually fight off stress with exercise. Don't let a hard day at work keep you from heading to the gym or the track. You have a perfect opportunity to use the time you would have been sleeping in front of the news. Fifteen minutes into your workout you will feel a lot better.

And there is an added benefit. If you substitute exercise for sleeping in your recliner you will probably feel like going to bed earlier... and you will probably sleep more soundly. Who knows? With a little extra quality rest...your job may not seem as stressful.

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By Gilad

Question: Dear Gilad...  My name is Mary Jane.  I am a big fan of your workouts!  You are a great instructor! I am 54 years old & in pretty good shape. I have been jogging several days a week (3-5 miles). I would like to start one of your workout programs, but can't decide which one to buy. Should I do the Quick Fit System, the Ultimate Body Sculpt Series or Lord of the Abs or combine them? I can't do the higher intensity workouts as well anymore, because of my knees. I want to continue with my jogging routine, but definitely need to do more stretching & core exercises! I would appreciate any suggestions as to what program from you would be the most beneficial & fun!

Answer: Hi Mary Jane, You sound like a perfect candidate for the 'Ultimate Body Sculpt' series of 3 DVDs.  This series of workouts has exactly what you are asking for, core exercises and stretching.  'Core & More' will supply the core exercises while 'Power & Grace' will give you the creative stretching you are looking for.  'Cuts & Curves' sculpts the muscles that give your body it's shape through the use of functional moves.  

Even though 'Ultimate Body Sculpt' has minimal high impact moves, always remember that you can turn any workout into a low-impact workout (to protect your knees) by stepping when Gilad is jumping. The 'Ultimate Body Sculpt' series was made for you and others like you.

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 Can I Avoid Eating Salt?

by Gilad

Question: If I quit using salt on my food altogether is that too much? I know the body does need some salt. 

Answer: Salt, like sugar, is an acquired taste. Salt, or sodium, is needed by the body, but in very small amounts, amounts that occur naturally in the non-processed foods we eat. Too much sodium in the body can result in high blood pressure, which unfortunately often goes unnoticed until it causes a stroke or heart attack.

 It would be virtually impossible not to get enough sodium in our diets...unless we were starving ourselves. Sodium is found in nearly everything we eat and is found in excess in processed and canned foods. Some of the worst culprits are:

CANNED SOUPS * FROZEN DINNERS * FAST FOODS * CHEESES * SMOKED AND PROCESSED MEATS * POTATO CHIPS * SALTED NUTS * CRACKERS * CATSUP * SOY SAUCE * PICKLES * OLIVES * MANY CEREALS * TOMATO JUICE * VEGETABLE JUICE * ETC.  

As you can see, it would be impossible to eliminate too much salt from your diet.

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

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Protein Shakes: Yay or Nay?

Question: Are protein shakes good for you?

Answer: A Protein shake can be a good supplement as it helps supply the muscles with protein. I would take the shake immediately after or even during a strong strength training workout. Keep in mind that a protein shake is a supplement not a meal replacement!

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Are There Good Carbohydrates?

Question: What is the difference between complex carbohydrates and simple carbohydrates?

 

Answer: The carbohydrates in your diet should be complex carbohydrates. Simple carbohydrates should be avoided. Simple carbohydrates are sugars that are converted into glucose and absorbed by the blood too rapidly. They will give you an immediate shot of energy followed by a sudden loss of energy. Simple carbohydrates include sweets like candy, cookies and desserts and anything made with white flour...like sandwiches made with white bread, white rice, flour tortillas, etc. You may notice that after you have a lunch of a sandwich on a French roll you feel tired an hour later. That is because white flour has almost the same effect on the bloodstream as straight table sugar.  
Complex carbohydrates, on the other hand, are made up of starches and fibers, and break down into glucose slowly providing a consistent supply of energy for a long period of time. 
Foods high in complex carbohydrates include vegetables cooked or raw, potatoes, whole grain breads, pastas and cereals, legumes (beans, peas, lentils) seeds and nuts.

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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.