Ask Gilad

Posts in the practice category

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.

Cross-Training

Question: I have been doing your aerobic workouts (the TV shows) for about 3 months now and like the results. However, I think I am ready for the next step. What do you suggest?

Answer: I suggest you mix it up a little. Jog, ride a bicycle, even start doing some weight training. This is what is referred to as cross-training. I find that cross-training is the best way to balance a good workout program. It eliminates the typical 'burnout' or 'boredom' syndrome of doing one single activity over and over. It is also more versatile and therefore easier for anyone with a busy schedule. It keeps your fitness activities more healthy, fun and alive. It also allows your body more rest between repetitions of the same activity.

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.

Ease Back Into Exercise

Question: Haven't exercised in so long I am not sure it is even safe to start. Is there some way you could suggest to help me ease into it?

Answer: Before beginning any exercise program we always recommend you check with your physician.  This is especially true for you because you have enough reservations to ask the question...and it is also important if you are over 35, or if you have high blood pressure, diabetes or heart disease.  If it has been so long since you have been to a doctor that you don't even know if you have any of these things, now would be a good time to make an appointment and go. Chances are good that your doctor will congratulate you for wanting to go out there and get your 'body in motion'!

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.

Making Time for Your Health

Question:  Lately I have been skipping my workouts.  Not on purpose, but I find myself at the end of the day wondering where the time went.  I was just too busy all day to take time to exercise.  Does this happen to you?

Answer: I schedule a time for my workouts.  It's right there written in my appointment book.  It is the same as any other important appointment or scheduled activity.  It's like piano lessons or school meetings or an important business meeting. You will always be able to think of a good reason to skip a workout or eat a meal that isn't healthy for you.  There are always things to be done that seem more important...but you know what?  Nothing is more important than taking care of your health.  That is the most important lesson that fitness has taught me. 

 


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.

The Best Low Impact Workouts

Question: Which of your workouts are low impact? I have knee problems and even though I love your high impact workouts, I just can't do them anymore.

Answer: I get asked this question at least once a week. If you have back or knee problems you are wise to avoid high impact aerobics. Never push to the point of pain. 

The truth of the matter is, all of my workouts can be done without using high impact moves.  All you have to do is keep one foot in contact with the floor. When I hop or jump...you step.  "But I am not getting as much of a workout" you say. To increase your cardiovascular work, increase the size and range of your movements or the extension of your arms, all the while keeping it low impact.  If you find yourself working too hard (if you feel out of breath and uncomfortable) reduce the size of your movements or eliminate your arm movements altogether.  You should be able to breathe comfortably during the whole workout.

So choose your favorite Gilad DVD and turn it into a low impact workout.  You will still reap the benefits.  And remember to listen to your body...and your doctor...they will let you know what your limitations are.
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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.

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.

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.

By Collage Video | | cardio, exercise, fitness, Gilad, Healthy, practice, tips, Weekly Blog, Wellness | 0 comments | Read more

The First Steps to Being Healthier

Question:  I am pretty set in my ways and I have a hard time changing old habits to benefit my health.  Is there some kind of system I can use to help me change for the healthier?

Answer: First you have to identify the health and fitness goals you want to achieve.  It helps to write them down.  Then, identify the lifestyle changes you need to make to achieve these goals.  Be sure that your lifestyle changes are not ones that seem impossible to you.  Remember, you want to build success into your program.  Here are some examples of clearly defined goals and the lifestyle changes that will help you achieve them.

Goal 1:  I want to cut down on the amount of red meat I eat.
Lifestyle change:  I will eat red meat only once a week and the rest of the time I will substitute chicken or fish.
 
Goal 2:  I want to exercise more than I do now which is only once or twice a week. 
Lifestyle change:  I will set aside 3 weekday mornings where I will get up 45 minutes earlier to walk/jog. I will also exercise one hour on the weekend.
 
Goal 3:  I want to cut down on my snacking so I can lose a little extra weight.
Lifestyle change:  I especially like to snack during the evening hours so I will switch from potato chips and corn chips to a bowl of fresh fruit and a couple of whole wheat crackers.
 
Tailor these changes to your own special wants and needs and you will be well on your way to a healthier lifestyle.

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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