Ask Gilad

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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.

THIS WEEK’S “ASK GILAD” BLOG

Question: I like to work out with weights but afterwards I tighten up.  I need to work on my flexibility and I know that means stretching.  Do you have any tips for me about flexibility training?

Answer: The most important part of flexibility training is stretching each muscle within the limits of comfort.  Forcing a stretch, or over-stretching a muscle beyond what it can comfortably do actually causes the muscle to contract in order to protect itself from being torn.  This is the opposite of what you want to achieve.  You want the muscle to lengthen, expand and relax in a stretch.

Pay attention to your breathing as you stretch.  Don't hold your breath while stretching.  If you exhale and inhale rhythmically, trying to relax into the stretch, you will stretch deeper and further. 

 

Stay within the limits of comfort.
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: When I am hungry I tend to eat anything I can get my hands on.  Needless to say, this has led to some bad choices.  How can I avoid this?

Answer:

Two things come to mind.  Don't keep sweet, or empty calorie snacks on hand.  Don't buy ice cream, chips or fancy pastries.  If they aren't in the house...you won't eat them.  Only keep whole wheat snacks and lots of good fresh fruit.
Keep in mind that your food is the fuel your body runs on.  When you want to eat something, think to yourself,  "What food will give me lots of energy and make me feel good if I eat it?"  The more you ask that question, rather than just grabbing the first edible thing you see, the better you will eat.

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:  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.

Overcoming Setbacks

Question: I was really making progress with my fitness program and then I got distracted for a couple of weeks. I gained back 6 pounds and now I am so discouraged with myself that I am finding it hard to start again.  How do you get over these setbacks?

Answer: Don't forget to encourage yourself.  It is easy to overlook our small successes and not give ourselves the credit we deserve.  Congratulate yourself for all those small changes and successful steps.  And if you don't achieve your goal right away don't give in to discouragement, because of change, large or small, is never an easy process.  There are always pitfalls along the way.  If you can't follow your fitness program for a day or a week for whatever reason, don't feel guilty about it.  Let it go and start fresh the next day.  Allow yourself the benefit of being able to start again.  Do not wallow in self-criticism or harsh self-judgment...and don't let anything make you give up your goal.

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.

Low-carb banana waffles

by Gilad

From: dietdoctor.com

Ingredients
 
8 Servings
  • 2 ripe bananas
  • 4 eggs
  • ¾ cup almond flour
  • ¾ cup coconut milk
  • 1 tablespoon ground psyllium husk powder
  • 1 pinch salt
  • 1 teaspoon baking powder
  • ½ teaspoon vanilla extract
  • 1 teaspoon ground cinnamon
  • coconut oil or butter, for frying
Instructions
  1. Mix all of the ingredients together and let sit for a while.
  2. Make in a waffle maker or fry in a frying pan with coconut oil or butter.
  3. Serve with hazelnut spread or whipped coconut cream and some fresh berries, or just have them as is with melted butter. You can't go wrong!
Tip!
 
Got extra ripe bananas? Make more waffles and freeze the leftovers for a quick and easy future morning. Wrap each pancake individually in plastic wrap for easy defrosting.
Here's how to whip coconut cream. Let a can of coconut milk sit in the refrigerator for at least 4 hours to separate the cream from the water. Open the can carefully and remove the cream part with a spoon. Place in a bowl and whisk with a hand blender for a few minutes. Save the coconut water for use in smoothies-like these!
-

Gilad also has an Ask Gilad Blog here at Collage Video! 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.

By Collage Video | | Gilad, Lord of the Abs, Recipe, Weekly Blog | 0 comments | Read more

Post-Workout Cool Downs

Question: How important is the cool down after exercising? Sometimes I feel like just skipping it....but I figure that because you always do it, it must be important

Answer: You are right. The cooldown is important. It is designed to allow your heart rate to gradually decrease after aerobic exercise. This procedure 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 is 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.  The General Cool-down will help your muscles recover faster and help you avoid soreness after exercising.  No workout is complete until after you have done your cool-down.

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.

Counting Calories

Question: Is counting calories a good way to lose weight?

Answer: I, personally don't count calories...but I do believe that you should be knowledgeable about calories. If you understand that calories are not created equal it can steer you in the right direction when you are deciding what to eat. Some foods are rich in calories and poor in nutrients and others are just the opposite.


For example: An average breakfast muffin has about 720 calories but since it is probably made with white flour it has very little nutritional value.  On the other hand, for just under 720 calories you could eat this entire list of foods that are loaded with health promotingnutrients:  2 whole wheat roles, 1 pear, 1 apple, 5 ounces of grapes, half of a papaya, one kiwi fruit, ½ cantaloupe and a half of a pineapple...total?  About 710 calories!
Which would you rather eat?  The choice is yours.

 


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.

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.

How To Stop Binge Eating

Question: When I am hungry I tend to eat anything I can get my hands on. Needless to say, this has led to some bad choices. How can I avoid this?

Answer: Two things come to mind. Don't keep sweet, or empty calorie snacks on hand. Don't buy ice cream, chips or fancy pastries. If they aren't in the house...you won't eat them. Only keep whole wheat snacks and lots of good fresh fruit. 
Keep in mind that your food is the fuel your body runs on. When you want to eat something, think to yourself,  "What food will give me lots of energy and make me feel good if I eat it?" The more you ask that question, rather than just grabbing the first edible thing you see, the better you will eat.

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.

By Collage Video | | Ask Gilad, Gilad, health, Healthy, Lord of the Abs, Weekly Blog | 0 comments | Read more
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