Ask Gilad

Posts in the goals category

I'm tired of eating the same things when trying to be healthy

Question: I like to eat healthy foods but one thing I notice is that I end up eating the same things over and over again. I guess I am just a creature of habit.  Any suggestions about how to mix things up?

Answer: 

Here is a suggestion that may get you to think about what you eat a little differently.  When you look at your dinner take notice of how many different colors there are on your plate.

I have kept close tabs on scientific research that has identified natural chemicals found in foods that seem to have preventative powers.  These include not only vitamins and minerals, but also a whole list of nutritional 'superstars' known as phytochemicals.  Mother Nature gives us several 'hints' as to how to spot these foods.  Many of the natural chemicals that make these foods good for us are also the ones that give them their color...such as dark green spinach, deep orange carrots, deep blue blueberries, etc..
Take for example the rich red tomato.  Tomatoes have a red pigment called 'lycopene'.  Lycopene is a powerful antioxidant that neutralizes free radicals that can damage cells in the body.  This phytochemical is best released from tomatoes by cooking them and is best absorbed when a touch of oil is added.  Tomatoes also contain vitamin C, beta carotene, iron and potassium.
For optimum health, eat a rainbow of colors.




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

Myth Buster: Weight Training

Question: Is it true that I am more likely to injure myself during weight training than during aerobic exercise?


Answer: The only time you are likely to injure yourself doing any kind of exercise (weight training or aerobic) is if you use improper form and/or try to push yourself too hard.

Weight training can actually decrease your risk of injury! The muscles of your body are like shock absorbers taking the pounding that the body gets each day. Stronger muscles can better protect ligaments, tendons, bones and joints from everyday wear and tear.

Here is some news that may persuade you to take up strength training: Studies have shown an effect from weight lifting called 'caloric after-burn'. Muscles that are exercised consume calories for fuel, and it turns out that muscles continue to burn calories even after the exercise is completed. So the more muscle you have, the more calories you are burning even at rest. Muscle, unlike fat, is a very active tissue that requires 50 to 100 calories per day per pound of muscle just to sustain itself. The best fitness results come from combining aerobic exercise and strength training for a strong heart, healthy lungs, low body fat and lots of lean muscle mass.




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 | | Abs, exercise, fitness, Gilad, goals, Healthy, Lord of the Abs, Weekly Blog, Wellness | 0 comments | Read more

THIS WEEK’S “ASK GILAD” BLOG

Question: If I stop exercising are my muscles going to turn to fat?



Answer: After age twenty, if we don't exercise and keep our muscles active, we begin gradually losing our muscle mass. Since most people who are inactive weigh more in their later years the conclusion is simple...they have replaced a lot of their muscle mass with fat.

Notice that I didn't say that their muscle has turned to fat, because muscle can never turn to fat, and fat can't turn to muscle. But muscle can be maintained and rebuilt and fat can be burned off at any age.

Muscular strength exercises are the quickest way to reshape, build, strengthen and tighten all the major muscle groups of the body helping you get that fit/lean look.




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.

Is Weight Training Only For Men?

Question: I am a 55 year-old female and I like to do some aerobics to your show 'Bodies in Motion' about 3 times a week. I would like some more muscle mass but I am afraid to lift weights because I don't want to look muscle-bound. What should I do?

Answer: I recommend strength training. Basically that means using barbells, dumbbells, resistance machines and your own body weight to increase your muscle strength.

Years ago weight training was considered 'men's exercise', but that myth no longer applies. Women who weight train, and I'm not referring to body builders per se, have discovered that working with weights makes them slimmer, firmer, stronger and more attractive looking than just doing aerobic exercise alone.

I recommend strength training. Basically that means using barbells, dumbbells, resistance machines and your own body weight to increase your muscle strength. Years ago weight training was considered 'men's exercise', but that myth no longer applies. Women who weight train, and I'm not referring to body builders per se, have discovered that working with weights makes them slimmer, firmer, stronger and more attractive looking than just doing aerobic exercise alone.

And it doesn't take long. Most people who take up weight training start seeing noticeable differences in their bodies in six to ten weeks.

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.

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.




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 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.




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, 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.

Find out more information about Gilad and his Fitness DVD's HERE.

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.

Find out more information about Gilad and his Fitness DVD's HERE.

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.

Find out more information about Gilad and his Fitness DVD's HERE.

 

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

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