Ask Gilad

Posts in the Motivation category

This Week's Ask Gilad: How Long Will It Take Me To Get Into Shape?

Welcome to "Ask Gilad" - a weekly blog written by Fitness Hall of Fame member Gilad.  Thanks for reading.

Question: I am going to start a 60-day fitness challenge.  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.


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: Making Wise Dietary Choices

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.

This Week's Ask Gilad: Diet Tips to Pair with Exercise to Lose Weight

Question: You are always stressing the importance of good nutrition to go along with your exercise regimen. What kind of diet do you recommend to go along with regular exercise?

Answer:

I would have to write a book to fully answer this question. And the truth of the matter is, "I have!". It is titled the 'Eat Right Now' nutritional program and it is available on my website. But to sum it up, making a commitment to eating nutritional foods is a far cry from putting yourself on a diet, and it will bring much better results without any deprivation. While dieting or denying yourself food is a negative step, committing to eating nutritious foods is a positive step. Once the commitment to good eating is made the benefits follow naturally and easily.

 


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: How to Push Through Weight Loss 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.

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: Commitment Issues With Your Fitness Routine: How to Stay On Track

Question: 

I'm having a hard time staying committed. What can I do?

Answer:

The number one thing I see is that people are setting unrealistic goals. Not reaching your goal is one of the most demotivating factors that can causes commitment issues.

Set one small goal that you can achieve, then do that again. Achieving a goal small or large is evenly satisfying and gets you motivated to keep going. Selecting activities you enjoy is also important for motivation.

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: Advice for Post Surgery Weight Gain

Welcome to "Ask Gilad" - a weekly blog written by Fitness Hall of Fame member Gilad.  Thanks for reading.

Question: "I need help! I use to be able to do multiple VHS tapes of yours years ago. I have had a multitude of surgeries so I've stopped working out and as a result have gained 40lbs. I am now able to start a program of exercise & diet control. I can't work out vigorously but I can at least get my heart rate above my resting heart rate. What advice can you share?"

Answer: 

Best thing of course would be to start back up nice and slow. Let the body get back into the groove before you go to the next level and always take it one step at a time!

In regards to DVD's that could help you at this point I would suggest the 'Beginners Weight Loss and Toning Program', 'Sculpt and Tone' and even 'Step and Tone'. All are easy to follow and suited for the level you are describing here. Wishing you a safe and consistent comeback!  

  


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 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.

THIS WEEK’S “ASK GILAD” BLOG

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.

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.

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. 

So keep trimming as much fat as you can from your steak and consider substituting fish or skinless chicken more often...and don't be afraid to eat large servings of vegetables.


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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