Ask Gilad

Posts in the Weekly Blog category

THIS WEEK’S “ASK GILAD” BLOG

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: In your fitness programs, you always recommend getting plenty of rest.  Why is rest so important?

Answer:

 The three most important elements to your fitness program are healthy eating, a regular exercise program and REST!   Rest is often overlooked!

Making sure you get enough rest and a good night's sleep becomes even more important if you are exercising vigorously.

A good night's sleep is essential to our physical as well as mental health and positively affects our memory, creativity and overall well-being.
Many processes happen during our sleep time.  Growth hormone, which is essential for recovery and improving fitness levels, is released during our sleep. Melatonin which is known as the 'sleep hormone' is often taken to recover from jet lag.  Melatonin is released during sleep.  It is an important and powerful antioxidant that plays a crucial role in maintaining good health and helping to reduce cell damage.

So, how much sleep do you need?  The answer is that it varies from person to person.  The bottom line is that a good night's sleep is a powerful tool to help you maintain your health and fitness levels.  May you all have a good and restful night...!




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 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.  There are always pitfalls along the way.  If you can't follow your fitness program for a day or a week for whatever reason, don't feel guilty about it.  Let it go and start fresh the next day.  Allow yourself the benefit of being able to start again.  Do not wallow in self-criticism or harsh self-judgment...and don't let anything make you give up your goal.


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, health, Healthy, Lord of the Abs, Weekly Blog | 0 comments | Read more

THIS WEEK’S “ASK GILAD” BLOG

Question: I like to work out with weights but afterwards I tighten up.  I need to work on my flexibility and I know that means stretching.  Do you have any tips for me about flexibility training?

Answer:

  The most important part of flexibility training is stretching each muscle within the limits of comfort.  Forcing a stretch, or over-stretching a muscle beyond what it can comfortably do actually causes the muscle to contract in order to protect itself from being torn.  This is the opposite of what you want to achieve.  You want the muscle to lengthen, expand and relax in a stretch.

Pay attention to your breathing as you stretch.  Don't hold your breath while stretching.  If you exhale and inhale rhythmically, trying to relax into the stretch, you will stretch deeper and further. 

Stay within the limits of comfort.




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: If I want to do cardio only what do you recommend?

Answer: I recommend: Lord of the Abs Maximum Abs and the new Xcelerate-4 Burn It Off.  Both are great cardio workouts.

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 am 45 years old and have not worked out in 2 years besides walking. I am 5'8 and 151 lbs. I need to get down to 140 lbs, what video would work for me? I just took on a job that does not give me much time to go to a gym. I also have no equipment...

Answer:

Welcome back! I recommend you start back with our beginner workouts. When you can do those comfortably you can move on to most of the other workouts. 

 

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, Gilad, Lord of the Abs, Weekly Blog | 0 comments | Read more

THIS WEEK’S “ASK GILAD” BLOG

Question:  I just got the new Xcelerate-4 workouts and I love them all. How do I use these for best results? 
 

Answer: 

  I'm glad you like them. We got lots of good feedback from others too.  This is how I designed Xcelerate-4 to work and it could not be simpler: Do one workout per day for 4 days in this order: Volume 1,2,3 and 4. Take day 5 off and repeat. 

 

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 have gotten to the point in my fitness program where I am happy with the results I am getting in most parts of my body.  But I still have a problem area.  I can't seem to get the definition I want in my abs.  Any suggestions?  I want a well defined 6-pack! 

Answer: The truth is that the abdominal muscles usually work in unison and it is hard to isolate specific parts.  However, different positions and angles can help shift the emphasis of the exercise to a specific part of the abdominals. Basically we divide the abdominals as follows: Upper abs, lower abs, obliques and transverse abdominals.  The transverse abdominals are the muscles that pull your belly button in toward your spine.  In order to get the most out of your abdominal workout no matter what angle you choose, always start the exercise by consciously engaging the transverse abdominal muscles by simply pulling your belly button slightly towards the spine, then execute the exercise while maintaining that posture. This simple 'trick' will help you get better results no matter what part of the abdominals you are going for!

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: I like to work out with weights but afterwards I tighten up.  I need to work on my flexibility and I know that means stretching.  Do you have any tips for me about flexibility training?

Answer: The most important part of flexibility training is stretching each muscle within the limits of comfort.  Forcing a stretch, or over-stretching a muscle beyond what it can comfortably do actually causes the muscle to contract in order to protect itself from being torn.  This is the opposite of what you want to achieve.  You want the muscle to lengthen, expand and relax in a stretch.

Pay attention to your breathing as you stretch.  Don't hold your breath while stretching.  If you exhale and inhale rhythmically, trying to relax into the stretch, you will stretch deeper and further. 

 

Stay within the limits of comfort.
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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