Ask Gilad

Posts in the Motivation category

Beating A Plateau

Question: I have reached a plateau in my training/weight loss, what should I do?

Answer: The word "plateau" in my opinion is often over-used. It is typically a condition that describes professional athletes who have been over-exerting their bodies on a regular basis and are in need of more rest. Many times it will happen after months of intense competition.
In the case of us "regular folks" we tend to use that term when, for some reason, our weight loss has stopped for a period of time or when we feel like we are not improving in our fitness program.
Remember, when you are on a weight loss program and are working out, you are losing body fat and gaining muscle at the same time. Often the scale will not show weight loss because of the simple fact that - the muscle you gained weighs more than the fat you lost! - Also keep in mind that muscle takes up less space than fat in the body because muscle is denser. That is why often you will see inches lost but not weight loss...
I would simply stick with the program understanding that the body needs time to adjust to the new regimen. If you are eating healthy balanced meals and adjusting your fitness program as you are becoming more fit, you will keep improving! 


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

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Diet or Exercise?

Question: The main reason I exercise regularly is so I can eat whatever I feel like eating. Sometimes it works OK but I find myself having to increase the amount I exercise and sometimes I can't keep up. What do you suggest?

Answer: Neither component, diet or exercise, is really effective over the long term without the other. People who go on strict diets to lose weight but don't work out will probably lose some weight, but they will lose both muscle and fat.  These people will probably still be unhappy with how they look.

People that exercise and don't cut back on the fat in their diets also have a hard time achieving a low body fat ratio. If you walk 2 miles in 30 minutes you will burn around 200 calories (depending on your weight and fitness level).  If you run 3 miles in 30 minutes you will burn about 350 calories.  But the math always works out to the fact that you have to burn 3,500 calories to lose one pound. That's going to be a lot of running or walking!  If you exercise a lot but don't cut the fat out of your diet, you will get stronger but you won't decrease your body fat level nearly as dramatically as you would if you were eating properly as well.
 
Find a healthy balance for yourself and you will reap the rewards.

 


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.

Skip the Butter

Question: I have been buttering my toast for as long as I can remember.  And before that, I was served buttered toast. I can't imagine eating toast dry as you suggest in the 'Eat Right Now' nutritional guide. How do you do it?

Answer: You need to become aware of the foods that are good for you and focus on them.  Personally, my diet has improved a lot over the years. For example, when I was growing up, I liked to butter my bread like everyone else I knew. Of course, I didn't have any awareness that butter is loaded with fat and not good for me. And truly, I didn't care. Now that I am older and a little more aware of the importance of what goes in my body, I try to avoid using butter.  Now, if I taste a slice of buttered toast, it tastes very strange to me.  It is just a case of choosing to modify your behavior for your benefit.


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.

THIS WEEK’S “ASK GILAD” BLOG

Question: What is a good resting heart rate?

Answer: Everybody's metabolism is different so there is no ideal resting heart rate but you should take note of what yours is. Your resting heart rate can be used as an index of your general level of aerobic fitness. The lower your resting heart rate the more cardiovascularly fit you are. Regular exercise is going to lower your resting heart rate...which will benefit you any time you are not at rest and your heart needs to pick up the pace.  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 and that will mean that your heart can perform with less effort.

 


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.

Eliminating Sugar From Your Diet

Question: I am in the process of creating a new and improved me. This month I am trying to avoid as many 'sweets' as possible.  No candy, cakes, pies, ice cream and as few sodas as I can. Any advice?

Answer: You are definitely on the right track.  Keep up the good work. But remember, you can avoid the obvious sources of sugar that you have listed and not realize that sugar is the number one additive in processed foods. They are used in breads, crackers, catsup, 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 syrup, corn syrup and molasses.  Watch for them on the ingredient list.

Don't get me wrong. I know you can't avoid all added sugar. But a little bit of nutritional knowledge can go a long way to help you on your journey.

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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 | | Ask Gilad, exercise, Gilad, Motivation, tips, Weekly Blog, Wellness | 0 comments | Read more

Gain Back Control

Question: I am tired of making progress and then losing ground. My weight, bad habits, sticking to an exercise routine. It all becomes so frustrating. How do I gain control?

Answer: The best way to stay on track and to be able to see your progress is to set goals you can accomplish and measure. That way, you can actually see your progress taking place. By taking controlled and measurable steps to achieving your goals, you can alter, change or eliminate bad habits. Through the same process, you can also introduce and cultivate new good habits in your life. 

When it comes to your health and fitness there are no shortcuts and no miracles. You need to take a step-by-step approach, setting small goals and achieving them one by one. A series of small accomplishments over time will bring on big improvements before you even realize it.


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, exercise, Gilad, Motivation, tips, Weekly Blog, Wellness | 0 comments | Read more

THIS WEEK’S “ASK GILAD” BLOG

Question: I have a sweet tooth and a hard time resisting the dessert tray. What should I do?

Answer: If you are craving something sweet try a piece of fresh fruit and see if that curbs your appetite. Fruit is just like a dessert but with all those extra vitamins and minerals along for the ride.
With a little practice and voluntary mind-control fruit can become your go-to sweet. You will be glad you made the switch.

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: How fast can I expect results from a fitness program?

Answer: That depends on what goals you have set for yourself. But as a rule of thumb, 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 harder than your body can handle in its present condition. In fact, those are 2 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 permanent 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” BLOG

Question: Can you recommend a good diet to go along with my workouts?

Answer: A diet is something that people go on with the hope of losing weight. A diet is not a life-long commitment. It is conceived with a very short term goal in mind. The word diet conjures images of depriving ourselves of the foods we enjoy. More and more nutritionists, psychologists, and athletic trainers are promoting the idea that dieting is not good for us mentally or physically.

Instead they are promoting the concept of 'natural eating', or simply supplying our bodies with the fuel it needs to live each day. Natural eaters concern themselves with what foods will energize and sustain them. Natural eaters eat only until they are satisfied, never any more or any less. Natural eaters are aware of what foods are good for them, but they are not obsessive about calorie counting or eating exact amounts or types of food.

If you read through my 'Eat Right Now' nutritional guide it will give you a good overall view of the types of foods you should be choosing to sustain and nourish your body and when you have this knowledge, you will never have to go on another 'diet' in your life.
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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, exercise, Healthy, Motivation, practice, Weekly Blog, Wellness | 0 comments | Read more

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