Ask Gilad

Posts in the weight loss exercise 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.

Overcoming Setbacks

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.

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.

Curb Your Sweet Tooth

Question: I have a very active sweet tooth and that is my downfall when it comes to losing weight. Is there any 'cure' for a sweet tooth? 

Answer: The problem with eating sweets is that the more sweets you eat, the more you crave them.  Somehow we have to break that cycle. When you are craving sweets, try substituting a piece of fresh fruit instead. See if that curbs your appetite.  Fruit is just like dessert but with all those extra vitamins and minerals along for the ride. And, do yourself a favor. Don't buy candy, cookies, ice cream, etc. If you don't have them readily available, you can't eat them. Stock up on plenty of fresh fruit instead. Doesn't a handful of grapes or a bowl of fresh strawberries sound good right about now?

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.

Why is Swimming So Difficult?

Question: After reading your suggestion about a 'knee-friendly' swimming workout, I started to swim. I can hold my own with your aerobics workouts but I find myself getting winded much more easily when I swim. Why is this?

Answer: Swimming laps is a great form of cardiovascular exercise. However, even people who exercise regularly and think they are in good shape are often surprised to find that they can only swim a few continuous laps of the pool before feeling very out of breath. Part of the reason is that swimming, unlike cycling or running, involves working the whole body, and particularly the upper body. Also, more than other exercises, swimming requires the conscious control and coordination of breathing with motion, something that swimmers often find exhausting.  However, as you spend more time in the water, your breathing will become as natural in swimming as it is in land based sports.

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.

Cravings

Question: Why do we crave foods that aren't good for us?

Answer: That is a complex question with many different answers based on each individual. Let's just look at one all encompassing answer for now...advertising. We have been exposed to advertising our entire lives. We have seen so many commercials and print ads that advertise fast foods, sugar, cigarettes and alcoholic beverages that they have to affect us. They show beautiful people with beautiful bodies photographed in exotic locations holding in their hands cans of...you know the rest. 

What's wrong with this picture? Obviously, the ads are not telling the whole truth. You can be sure that those beautiful bodies are not regularly eating and drinking what they are advertising. They are professional models and they get paid to glamorize the consumption of certain products. You will never see an ad showing an intoxicated driver coming out of his wrecked car holding a beer can in his hand and telling you to "Go for it!".
Let's face it...we have all been programmed by a lifetime of advertising.  Fight it and you will reap the benefits.

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.

Running For Exercise

Question: I want to start running to lose weight. My knees and joints are in good shape but I am uncomfortably overweight. Any suggestions?

Answer: If you are a beginner to exercising, or if you are more than 15 pounds overweight, you do not want to go outside and just start running. In fact, I would suggest that you go outside and start walking instead. Walking and running can produce the exact same cardiovascular benefits and will burn the same number of calories. The only difference is that with walking, you have to be out there longer. Runners can have a great workout in half an hour, while walkers would probably have to walk briskly for about an hour to get the same 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.

Weight Training For Women

Question: I love to do aerobic exercise but am considering taking up weight training. I am a little worried about getting muscle-bound and I don't think that looks good on a woman. How can I get the benefits of weight training without the masculine look?

Answer: You are talking about strength training.  This means using barbells, dumbbells, resistance machines and your own body weight to increase your muscle strength. Years ago, weight training was considered 'men's exercise', but that myth no longer applies. Women who weight train - and I am not referring to body builders per se - have discovered that working with weights makes them slimmer, firmer, stronger and more attractive-looking than just doing aerobic exercise alone.

And it doesn't take long.  Most people who take up weight training start seeing very noticeable differences in their bodies in 6 to 10 weeks. 

 


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.

Cool Down Versus Aerobic Cool Down

Question: What is the difference (if any) between an aerobic cool-down and a general cool-down?

 

 

 

 

Answer: The cool-down routine is designed to allow your heart rate to gradually decrease after aerobic exercise. This routine 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's 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.
 

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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