Ask Gilad

THIS WEEK’S “ASK GILAD” BLOG

Question: Can you explain why form is so important when exercising?

 

Answer: I can't emphasize enough what an important part form plays in performing exercises, not only for the effectiveness of the exercise but also for safety and injury prevention. For example, when you are doing conditioning exercises such as squats, lunges, calf raises and all the standing shoulders, arms and chest moves here are some basic guidelines to follow:

1. Always keep your abdominals pulled in to help support your back.
2. Unless otherwise directed, keep your feet shoulder width apart, knees slightly bent and back flat.
3. Complete one breath for each repetition of an exercise. Exhale during the contraction of the muscle and inhale when the muscle relaxes.
4. Avoid arching the neck and back.
5. Avoid 'locking' any joint.
6. Always maintain good alignment and technique and complete the largest range of motion possible for each exercise.

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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.

THIS WEEK’S “ASK GILAD” BLOG

Question: You always hear about athletes "leaving it all" on the field.  Does that mean that the best way to exercise is to keep going until you have expended every last ounce of energy?

Answer: If you are just starting an exercise program, think of it this way:  "How much can I do and still have some energy left over?"  My recommendation to anybody that is pursuing health and fitness is always to walk away from your workout feeling like you have some energy left.  Never finish your workout feeling like you have given it everything that you've got.  You will do that later on when you become more fit, and even then you will only "go for it all" once in a while.

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 Importance of Cooling Down

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 cool down 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.

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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.

Looking for a sweet twist on the average protein shake recipe? Cherry-Almond Bliss

by Gilad

Here is a great BLENDER BOTTLE recipe

Cherry-Almond Bliss

 Looking for a sweet twist on the average protein shake recipe? This should do the trick.

 

 

 

 Ingredients

1 Cup skim milk
1/2 Cup cherry yogurt
1/2 Tbsp. almond extract
1 serving* vanilla protein powder

*Serving sizes vary between supplement brands, recipes can be modified to taste.

Preparation

In the order listed, add ingredients to Blender Bottle and shake.

Nutritional Information
(per serving: 243.0 calories, 1.7g total fat (0.6 g sat. fat), 53.3 mg chol., 201.3 mg sodium, 29.9 g carbo., 22.2 g sugars, 26.6 g protein        

Makes a great gift!

Gilad also has an Ask Gilad Blog here at Collage Video! 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: When they test to see how good a football player is going to be they measure how fast he can run the '40' or 40-yard dash. Is there a way to train for running the '40'?

Answer: When they are talking about your '40' time they are measuring an athletes' 'burst speed'. Burst speed is the type of speed you need for very short sprints. Burst speed can be improved by sprinting all out for 5 to 15 seconds during every minute of a 3-mile run, or by doing pure speed sprints. For speed sprints you rest completely between sprints so that you can run all out during every effort.

Burst speed workouts are not for beginners. Even experienced runners should work into pure speed workouts, starting their sprint from a running start rather than from a still position. Remember to warm-up thoroughly and stretch thoroughly, and also to strength train the muscles of the legs with weights. The most important strength training exercise for speed development is the squat.

THIS WEEK’S “ASK GILAD” BLOG

Question:  I can't tell you how many times I have tried to start a regular exercise regimen but I always end up getting distracted. How have you motivated yourself to stick to your routine all these years?

Answer: Finding out you have the perseverance to stick with an exercise program is a powerful discovery. It means that you possess a tool that can get you through the toughest times of life. The strength you develop by sticking to your exercise routine - even if you don't feel like doing it that day - is the same strength that gives you control over other areas of your life.

Let's be honest, it takes a fair amount of self discipline to exercise regularly, especially in the beginning when it feels uncomfortable and your muscles get sore easily and you think that everyone is more advanced than you are. But people that set and achieve physical goals discover time and time again that by tapping into their powers of perseverance, they suddenly realize greater success in other areas of their lives like personal relationships and careers.

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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.

I'm tired of eating the same things when trying to be healthy

Question: I like to eat healthy foods but one thing I notice is that I end up eating the same things over and over again. I guess I am just a creature of habit.  Any suggestions about how to mix things up?

Answer: 

Here is a suggestion that may get you to think about what you eat a little differently.  When you look at your dinner take notice of how many different colors there are on your plate.

I have kept close tabs on scientific research that has identified natural chemicals found in foods that seem to have preventative powers.  These include not only vitamins and minerals, but also a whole list of nutritional 'superstars' known as phytochemicals.  Mother Nature gives us several 'hints' as to how to spot these foods.  Many of the natural chemicals that make these foods good for us are also the ones that give them their color...such as dark green spinach, deep orange carrots, deep blue blueberries, etc..
Take for example the rich red tomato.  Tomatoes have a red pigment called 'lycopene'.  Lycopene is a powerful antioxidant that neutralizes free radicals that can damage cells in the body.  This phytochemical is best released from tomatoes by cooking them and is best absorbed when a touch of oil is added.  Tomatoes also contain vitamin C, beta carotene, iron and potassium.
For optimum health, eat a rainbow of colors.

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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.

THIS WEEK’S “ASK GILAD” BLOG

Question: Thanksgiving is coming up this Thursday. I would like to know what you are most thankful for in your life.?

Answer: I am thankful for family.... I am thankful for true friends.... and I am thankful for my health.

Long ago I realized that the benefits of a fit healthy lifestyle. At that time I made a life-long commitment to keeping my 'body in motion'. It just makes so much sense to me. There are so many benefits. In addition to the medical benefits for your cardiovascular system, blood pressure and cholesterol, there are mental benefits. Greater confidence and self-esteem, improved overall appearance and more energy to take-on whatever comes your way.

Everybody is in the position to improve their lives by including health and fitness.

Happy Thanksgiving everybody!   

 

 

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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.

Myth Buster: Weight Training

Question: Is it true that I am more likely to injure myself during weight training than during aerobic exercise?

Answer: The only time you are likely to injure yourself doing any kind of exercise (weight training or aerobic) is if you use improper form and/or try to push yourself too hard.

Weight training can actually decrease your risk of injury! The muscles of your body are like shock absorbers taking the pounding that the body gets each day. Stronger muscles can better protect ligaments, tendons, bones and joints from everyday wear and tear.

Here is some news that may persuade you to take up strength training: Studies have shown an effect from weight lifting called 'caloric after-burn'. Muscles that are exercised consume calories for fuel, and it turns out that muscles continue to burn calories even after the exercise is completed. So the more muscle you have, the more calories you are burning even at rest. Muscle, unlike fat, is a very active tissue that requires 50 to 100 calories per day per pound of muscle just to sustain itself. The best fitness results come from combining aerobic exercise and strength training for a strong heart, healthy lungs, low body fat and lots of lean muscle mass.

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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.

THIS WEEK’S “ASK GILAD” BLOG

Question: If I stop exercising are my muscles going to turn to fat?

Answer: After age twenty, if we don't exercise and keep our muscles active, we begin gradually losing our muscle mass. Since most people who are inactive weigh more in their later years the conclusion is simple...they have replaced a lot of their muscle mass with fat.

Notice that I didn't say that their muscle has turned to fat, because muscle can never turn to fat, and fat can't turn to muscle. But muscle can be maintained and rebuilt and fat can be burned off at any age.

Muscular strength exercises are the quickest way to reshape, build, strengthen and tighten all the major muscle groups of the body helping you get that fit/lean look.

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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.