Ask Gilad

Posts in the Gilad category

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

Gaining Flexibility

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.
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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.

Curb Your Sweet Tooth

Question: I have a very active sweet tooth and that is my downfall when it comes to losing weight. Is there any 'cure' for a sweet tooth? 

Answer: The problem with eating sweets is that the more sweets you eat, the more you crave them.  Somehow we have to break that cycle. When you are craving sweets, try substituting a piece of fresh fruit instead. See if that curbs your appetite.  Fruit is just like dessert but with all those extra vitamins and minerals along for the ride. And, do yourself a favor. Don't buy candy, cookies, ice cream, etc. If you don't have them readily available, you can't eat them. Stock up on plenty of fresh fruit instead. Doesn't a handful of grapes or a bowl of fresh strawberries sound good right about now?

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.

Cravings

Question: Why do we crave foods that aren't good for us?

Answer: That is a complex question with many different answers based on each individual. Let's just look at one all encompassing answer for now...advertising. We have been exposed to advertising our entire lives. We have seen so many commercials and print ads that advertise fast foods, sugar, cigarettes and alcoholic beverages that they have to affect us. They show beautiful people with beautiful bodies photographed in exotic locations holding in their hands cans of...you know the rest. 

What's wrong with this picture? Obviously, the ads are not telling the whole truth. You can be sure that those beautiful bodies are not regularly eating and drinking what they are advertising. They are professional models and they get paid to glamorize the consumption of certain products. You will never see an ad showing an intoxicated driver coming out of his wrecked car holding a beer can in his hand and telling you to "Go for it!".
Let's face it...we have all been programmed by a lifetime of advertising.  Fight it and you will reap the benefits.

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.

Avoiding Sugar

Question: I am making a concerted effort to avoid sugar. I have quit drinking soda and I avoid ice cream, candy, cookies and all other pastries. Are there any other sources I should be aware of?

Answer: First of all, good job! You seem to be avoiding the main culprits. But most people don't realize how much sugar they are getting from other sources. Sugar is the number one additive in processed foods. It is used in bread, catsup, crackers, cereals, spaghetti sauce, bouillon cubes, non-dairy creamers, cured meats....you name it. AND, it goes by many hidden names such as fructose, dextrose, honey, maple or corn syrup, molasses, etc....  Watch for these names on ingredient lists.

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.

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