Ask Gilad

How To Get A Six-Pack

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.

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.

Rest Up!

Question: In your fitness programs you always recommend getting plenty of rest. Why is rest so important?

Answer: The three most important elements to your fitness program are healthy eating, a regular exercise program and REST! Rest is often overlooked! Making sure you get enough rest and a good night's sleep becomes even more important if you are exercising vigorously. A good night's sleep is essential to our physical as well as mental health and positively affects our memory, creativity and overall well-being.Many processes happen during our sleep time.  Growth hormone, which is essential for recovery and improving fitness levels, is released during our sleep. Melatonin which is known as the 'sleep hormone' is often taken to recover from jet lag.  Melatonin is released during sleep.  It is an important and powerful antioxidant that plays a crucial role in maintaining good health and helping to reduce cell damage.

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.

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.

Bone Building Exercises

Question: Do you have any exercises that you can recommend for bone building?

Answer: The best exercises you can do for bone building are resistance exercises with weights. Outside of some of my DVD's such as 'sculpt and tone' 'cuts and curves' I would highly recommend getting into the gym and incorporate free weights into your regiment.

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. 

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 Steak Bad For You?

Question: I love meat....but I love fruits and vegetables too. I trim as much fat as I can from my steak whenever I eat it. If you make an effort to eat your steak as lean as possible, is it still bad for you?

Answer: You have probably heard that all calories are not created equal. It's true. Calories from fat are actually more fattening than calories from other sources. Carbohydrates and proteins (including fat-free steak) both weigh in at only 4 calories per gram while fats weigh in at a whopping 9 to 11 calories per gram! (Please note that it is impossible to trim ALL of the fat off of steak.) This means that you are getting 2 ½ times more calories from fat than from equal amounts of carbohydrates (fruits and vegetables) or protein. As you can see, it is a lot smarter to get your calories from carbohydrates. Not only can you eat more with less calories to worry about, but the calories you get from carbohydrates are a lot more efficient and easily used by the 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.

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.

Stress Relief Tips

Question: I have issues with stress. I never want to get out of bed in the morning and I toss and turn at night. I am a mess at work and I never seem to be able to motivate myself to exercise. Any advice would be helpful.

Answer: There are a lot of things you can do to relieve stress. You can exercise regularly, drink less coffee, but let us explore one of the major factors in stress relief. One of the best coping devices for stress is lots of rest. I am often surprised at how many people I meet who say they are tired all the time, and then tell me that they get only 5 or 6 hours of sleep each night. They don't believe they need any 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.