Ask Gilad

Posts in the Lord of the Abs category

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!
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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.

New ASK GILAD Blog Now Up!

Gilad's New "Ask Gilad" blog is now posted.

Find it HERE.

Simple VS Complex Carbs

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

Answer: Simple carbohydrates are the ones that should be avoided.  They are sugars that are converted too rapidly into glucose and absorbed by the blood.  This gives us an immediate shot of energy followed by a sudden fall in energy.  Simple carbohydrates include sweets like candy, cookies and desserts and also anything made with white flour, including sandwiches made with white bread, white rice, flour tortillas, etc.  You may notice that after a lunch of a sandwich on a French roll, an hour later you suddenly feel tired.  That's 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 fibres, and break down into glucose very slowly.  In doing so they can provide a consistent supply of energy for sustained periods of time rather than suddenly and all at once.  Complex carbohydrate foods tend to be low in fat, high in fiber and loaded with essential vitamins and minerals.

Foods high in complex carbohydrates include:
Vegetables:  In salads and soups as well as raw an cooked vegetables and potatoes
Whole grains:  bread, pasta, cereals made from whole grains (not processed), brown rice.
Legumes:  Fresh and dried beans peas and lentils.
Seeds and nuts:  Eat in moderation because these are high in fat.

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.

Ideal Body Fat Percentage

Question: What is considered a good body fat percentage?

Answer: Most women have somewhere between 15 and 38 percent body fat. They should have approximately 15 to 25 percent body fat. Marathon runners and other advanced athletes may have lower percentages. Most men average between 12 and 24 percent body fat. Men should have approximately 10 to 19 percent body fat. Physically fit men may go as low as 6 to 12 percent. 

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

Getting In Shape

Question: I am going to start a workout program. How long will it take me to get into shape?

Answer: How fast will you get to the goal you set for yourself?  If you are committed to a program and really work at it, you can achieve noticeable results in 6 short weeks, good results in 12 weeks and excellent results in 6 months. The most important thing to remember is to let go of the idea that you can accomplish your goal faster if you take a short cut such as a crash diet or working twice as hard as your body can handle in its present condition. In fact, those are two sure ways to put you right into the 'roller coaster club' of those who gain, lose, gain, lose and so on. 

The fact is, if you work within your ability and if you implement slow and controlled changes that your body can adapt to, those changes will become comfortable and you will achieve incredible results. 
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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.

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

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