Ask Gilad

Posts in the goals category

Outdoor Walking Program for Beginners

Question: I really enjoy your workout DVDs. I have been doing them for about 2 years now and I think I am ready to take my workout program to the streets. Do you have any tips about walking or running?   

Answer: If you are past the beginning exerciser stage but you have never run before, I recommend you start with a mixed program of running and walking. Find a fairly flat path to follow. Hill running will come later. Walk first to warm up. Start slowly and then increase your pace after about 5 minutes. Then, when you feel warm and ready, jog a few blocks. When you start to feel winded, slow your pace to a brisk walk again. Keep this run/walk pattern going for twenty minutes, and then slow to a walk for a 5 minute cool down.

At first, you may be walking briskly more than you are running. When you run, you should run slowly, paying attention to your good posture and your breathing. Think of landing lightly on your feet. There should be no tension in your shoulders and they should be dropped and relaxed. Avoid making a fist with your hands. Keep them relaxed as well. Breathe naturally and easily, remembering to exhale and push the air out of you. Always pay attention to how your body feels. This is the only way to know when you should be walking and when you should be running.




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THIS WEEK’S “ASK GILAD” BLOG

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.

This chart will give you a good indication of what your heart rate should be during aerobic exercise. Your rate should be roughly 50% to 85% of your maximum heart rate during your workout.




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By Collage Video | | Ask Gilad, exercise, fitness, Gilad, goals, Weekly Blog | 0 comments | Read more

How Many Days A Week Should I Exercise?

Gilad: How often should I exercise?


Answer: 
This is a general question so I will give a general answer.
No matter what kind of training you do, I recommend that you exercise at least 3 times a week. If your fitness level is high enough you should be exercising more often, maybe 5 or 6 times a week. But I do believe that everyone should take at least one day a week off from any exercise program. One day of complete rest for the body will vastly improve your performance on the other 6 days.


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

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By Collage Video | | Ask Gilad, exercise, fitness, goals, Healthy, tips, Weekly Blog, Wellness | 0 comments | Read more

How Can I Make My Workout Less Boring?

Gilad: I started a regimented exercise program 3 months ago and have managed to lose 20 pounds. I feel better than I have since high school. My problem is that I am starting to get bored repeating the same routine day after day. What should I do?


Answer: 
Your program can and should change from time to time based on your goals. You have lost the weight and met your first goal. Now it is time to have some fun. Set a new goal and change your routine. With a little imagination you will find that you can tailor your program to your changing needs.

For example, if your goal is running track, your focus would be on 3 or 4 track workouts per week and you would supplement these workouts with swimming, weightlifting, a bike ride or an aerobics class.
Be creative! Use the resources available to you and your healthy lifestyle will never get boring.


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

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By Collage Video | | Ask Gilad, goals, tips, Weekly Blog, Wellness | 0 comments | Read more

Why Should I Continue To Workout?

Gilad:

I would like to be the good-looking, confident, successful guy that is in great shape, but I just can't seem to get it done. Everything I do is a chore. Exercising makes me uncomfortable. I just don't have much confidence in myself. Why does everything have to be so difficult?



Answer:

Finding out you have the perseverance to stick with an exercise program is a powerful discovery. It means that you possess a tool that can get you through some of the toughest times of life. You see, the strength you develop by sticking to your exercise routine, (even if you don't feel like doing it that day, or even if there are other things you would rather be doing) is the same strength that gives you control over other areas of your life.

Exercising regularly gives you a wonderful sense of self-control and boosts your self-confidence and self-esteem. Let's be honest, it takes self-discipline to exercise regularly...especially in the beginning when it feels uncomfortable, and your muscles get sore easily, and you think that everybody else is so much more advanced than you are.

But people who have done it - people that have gotten past this first stage - all have similar stories to tell. People who set and achieve physical goals discover time and time again that by tapping into their powers of perseverance and strength to do so, they suddenly realize greater success in other areas of their lives, whether it's building a stronger marriage or advancing in a career.  




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, exercise, fitness, goals, tips, Weekly Blog | 0 comments | Read more

The Perfect Crunch/Sit Up

Gilad:

I just started week 5 of your 'Quick Fit System'. I am feeling stronger and healthier than ever before. 
My question is about crunches. After a few in the abs workout it feels like I am just moving my head. I continue to try to do them and compress my abs. Any tips? Am I on the right track?

Answer:

First I want to congratulate you on your achievements with the 'Quick Fit System'. It sounds like you are getting good results.

In regards to your question about how to do the crunches correctly, it is crucial with abdominal exercises to have the right form.

Typically when doing a crunch you should allow the head to lean against the palm of the hands and try to keep the neck and head as relaxed as possible. The focus should be on contracting your abs.

 Stick with the program! It sounds like you are on your way!




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

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By Collage Video | | Ask Gilad, goals, tips, Weekly Blog | 0 comments | Read more

Reshape Your Lower Body

Gilad:

What are the best exercises, including weights to tone and build muscle in the thighs? I especially need to firm up the inner thigh but interested in more intense exercising in buns and thighs. 

Regards,

Nancy


Answer:

The best exercises for the buns and thighs would be squats, lunges and inner thigh toning exercises. I think you will find all you want in my Power and Grace workout. It's the best workout I have for reshaping, toning and strengthening the lower body.


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.

 

Trying to Lose Baby Weight?

Gilad:

I am trying to lose baby weight and get back into exercising to be more healthy. Which DVDs would be a good starting one again. Thanks!

 



Answer:

I would recommend the Weight Loss and Toning Program, it will help you get started and get you back into shape back after pregnancy.

Thanks




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, exercise, fitness, goals, tips, Weekly Blog, wellness | 0 comments | Read more

This Week's "Ask Gilad" Blog

Gilad:

Do I have to be in super good shape to attend your Fitness Adventure Camp?

 


Answer:

As some of you already know our next fitness camp at the Kalani Oceanside Retreat on the big Island of Hawaii is scheduled to take place from the 6th to the 13th of June, 2015 and preparations have already started to make our 6th yearly camp the best one ever! Over the last 5 years at camp I have had a chance to meet, work, spend time with and get to know people from various countries, age groups and fitness levels who come to camp to work out with me in person and participate in the many other activities we offer in the course of the week. The Kalani is a wonderful location to have this event because it is secluded and away from the distractions you might otherwise find in a big city. It is a true get-away and people that come to visit us get a lot more out of the experience than just fitness. Friendships are created and many experience a sense of empowerment. What is truly intriguing is that we get participants of all fitness levels and everyone is welcome! We've had participants as young as 18 and as old as 80! Some are already fit, others are beginners and some have injuries and other health issues. Although the daily schedule is a full one including two daily classes with me, everyone is in charge of his own schedule and can pick and choose the activities he/she want to participate in. My attitude at the camp is very similar to the one I project on my TV shows, "No one is left sitting on the couch and no one will be left behind!


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, fitness, Gilad, goals, Lord of the Abs, Weekly Blog, wellness | 0 comments | Read more
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