Ask Gilad

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.

This Week's Ask Gilad: How to Break Your Weight Loss Plateau!

Question: I have lost 10 lbs and now I have plateaued. Any suggestions on how to overcome this?

Answer:

You need to mix it up, if you do the same exercise routine day in and day out your body will adjust to it. The metabolism makes adjustments and becomes less effective in burning excess fat. Shock your system by mixing up the workouts. Adding different activities into you life is beneficial too.

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.

Post-Workout Cool Downs

Question: How important is the cool down after exercising? Sometimes I feel like just skipping it....but I figure that because you always do it, it must be important

Answer: You are right. The cooldown is important. It is designed to allow your heart rate to gradually decrease after aerobic exercise. This procedure is important for the health of your heart and will also actively stretch some of the muscles used during exercise. Following an aerobic workout, whether it is walking, running or high or low impact aerobics, it is necessary to continue working aerobically at a significantly reduced level to allow your heart rate to come down slowly.  This is what is known as the Aerobic Cool-down.  It should be followed by the General Cool-down, which stretches the major muscle groups.  The General Cool-down will help your muscles recover faster and help you avoid soreness after exercising.  No workout is complete until after you have done your cool-down.

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.

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. 

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.

Gilad's Workout Routine

Question: What is your personal workout routine?

Answer: My own personal exercise regimen involves quite a bit of cross training. I vary my program all the time. For instance, I used to combine both long distance and short distance running, but lately I have been more into riding my bicycle. I swim in the ocean. Of course, living in Hawaii is like having a pool right at your doorstep. Occasionally I will play soccer or do other sports activities like scuba diving. I strength train with weights on the average of three times per week, and of course I teach aerobic classes.

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.

Drinking Water

Question: Lately we have been hearing a lot about whole communities being poisoned by contaminates in the water system. How do we know if our water is safe to drink?

Answer: The quality of tap water varies greatly throughout the world, even throughout the United States. Rarely will you find tap water that has not been tainted by chemicals, either in the chlorination process or through ground seepage.  In general, I recommend buying bottled water or installing a water filter in your kitchen. The small cost is definitely worth the investment in long term health.

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.