Ask Gilad

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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.

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Find out more information about Gilad and his Fitness DVD's HERE.

THIS WEEK’S “ASK GILAD” BLOG

Question: How would you describe the way you eat?  Do you have to be obsessive to maintain a healthy life style?

Answer: Like anything else, it is all the way you look at it. I do not consider my eating habits obsessive in any way. I consider myself a 'natural eater'. 'Natural eaters' eat to supply their bodies with the fuel they need to live each day. They concern themselves with what foods will energize and sustain them. They 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. 

Natural eating is instinctual. It is only through the process of socialization that we end up confusing other issues with eating and forget our natural ability to choose the right food for ourselves. For example, one of the reasons we could learn to like sweets is if our parents gave them to us as a reward. We can learn to enjoy processed foods because they are readily available. Then we develop a fondness for salt and fat because that is what most processed food consists of.
 
Make an effort to get back to the instinctual behavior of being a 'natural eater'.  You will be glad you did.

Gilad

 


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, cardio, exercise, goals, Healthy, practice, Weekly Blog, Wellness | 0 comments | Read more

THIS WEEK’S “ASK GILAD” BLOG

Question: Will running be a good addition to my fitness program?

Answer: If you are past the beginning exerciser stage I recommend you start a mixed program of running and walking. Find a fairly flat path to follow. Hill running will come later.
Walk slowly to warm up, starting slowly and then increasing your pace after about 5 minutes. Then, when you feel warm and ready, jog a few blocks. When you start to feel winded, slow your pace to a brisk walk again. Keep this run/walk pattern going for 20 minutes and then slow to a walk for a cool-down for the last 5 minutes.
A routine like this added to your existing workout, will be a welcome change of pace...and will get you out into the fresh air.

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, goals, Healthy, Lord of the Abs, practice, 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.

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THIS WEEK’S “ASK GILAD” BLOG

Question: I know that I am supposed to eat a lot of fiber but I am not sure why. Is it the fact that fiber makes it easier for me to have regular bowel movements?

Answer: Regular bowel movements are an excellent reason to consume large amounts of fiber but they are not the whole story.
Your body is not supposed to absorb all the food you eat. In fact, you should strive to increase the amounts of food you eat that your body cannot absorb. These foods include whole grain and unrefined foods which are high in fiber. The fiber found in unprocessed foods can actually help reduce the risk of colon cancer, diverticulitis, diabetes and heart disease. Fiber is found only in plant foods like whole grain breads, brown rice, bulgur wheat, oatmeal, bran cereals, bran muffins and bran flakes. It is better to eat whole foods to get your fiber than to add bran to everything because too much bran can actually rob your body of some minerals.
Fiber leaves a residue in the intestines that the body cannot absorb. This residue is actually good for the digestive tract and it also aids in lowering cholesterol levels. The effect of fiber that is immediately noticeable is that it fills you up... but with few calories.
High fiber foods include everything mentioned above plus vegetables and fruits. and it also aids in lowering cholesterol levels. The effect of fiber that is immediately noticeable is that it fills you up... but with few calories.
High fiber foods include everything mentioned above plus vegetables and fruits. You can also get plenty of fiber in your diet by eating cereals such as shredded wheat and puffed wheat, or making whole grain pancakes, waffles and muffins. 


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

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.


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.

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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, cardio, Gilad, Healthy, practice, Weekly Blog, Wellness | 0 comments | Read more

THIS WEEK’S “ASK GILAD” BLOG

Question:

Hi Gilad, how are you? I am a 60 years old woman who has kept in shape all her life with your exercise DVDs. I haven’t seen any new ones lately. Since I live in Canada and that 6 months out of the year, it’s snow,I just love your locations in Hawaii. My question is: Will you produce other exercise DVDs soon, I would hope so, age is just a number. If you do, I will surely buy them. Thank you. LOLA DERRICO

Answer: Dear Lola, at the moment we don't have any new videos planed. I wish we did. If and when we do you will know about it. In the mean time I hope you keep your body in motion! 


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

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THIS WEEK’S “ASK GILAD” BLOG

Question: I'm 62 years old and I want to build more muscle and lose fat. How much protein do I need? 

Answer:

The short answer is between 50-60 grams a day. 
 
Here is a chart that takes into account your activity levels. 
Sedentary: Weight in pounds X .4 grams
Active: Weight in pounds. X .6 grams
Competitive athlete: Weight in pounds X .75 grams
Light body-builder: Weight in pounds X .85 grams
 
It's important to include complete proteins, which contain all nine of the essential amino acids. Sources of complete protein include meat, fish, eggs, most dairy products, and soybeans. Fruits, vegetables, and whole grains are often missing certain amino acids, but they can be combined to make a complete protein meal. 

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, goals, Healthy, practice, Weekly Blog, Wellness | 0 comments | Read more

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