Ask Gilad

Posts in the Wellness category

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.

Rest Up!

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.

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.

Bone Building Exercises

Question: Do you have any exercises that you can recommend for bone building?

Answer: The best exercises you can do for bone building are resistance exercises with weights. Outside of some of my DVD's such as 'sculpt and tone' 'cuts and curves' I would highly recommend getting into the gym and incorporate free weights into your regiment.


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.

Ease Back Into Exercise

Question: Haven't exercised in so long I am not sure it is even safe to start. Is there some way you could suggest to help me ease into it?

Answer: Before beginning any exercise program we always recommend you check with your physician.  This is especially true for you because you have enough reservations to ask the question...and it is also important if you are over 35, or if you have high blood pressure, diabetes or heart disease.  If it has been so long since you have been to a doctor that you don't even know if you have any of these things, now would be a good time to make an appointment and go. Chances are good that your doctor will congratulate you for wanting to go out there and get your 'body in motion'!

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.

Beating A Plateau

Question: I have reached a plateau in my training/weight loss, what should I do?

Answer: The word "plateau" in my opinion is often over-used. It is typically a condition that describes professional athletes who have been over-exerting their bodies on a regular basis and are in need of more rest. Many times it will happen after months of intense competition.
In the case of us "regular folks" we tend to use that term when, for some reason, our weight loss has stopped for a period of time or when we feel like we are not improving in our fitness program.
Remember, when you are on a weight loss program and are working out, you are losing body fat and gaining muscle at the same time. Often the scale will not show weight loss because of the simple fact that - the muscle you gained weighs more than the fat you lost! - Also keep in mind that muscle takes up less space than fat in the body because muscle is denser. That is why often you will see inches lost but not weight loss...
I would simply stick with the program understanding that the body needs time to adjust to the new regimen. If you are eating healthy balanced meals and adjusting your fitness program as you are becoming more fit, you will keep improving! 


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.

Sweet Tooth

Question:  I have a major sweet tooth. How does a person with a sweet tooth avoid sweets?

Answer: If you are craving something sweet, try a piece of fresh fruit and see if that curbs your appetite.  Fruit is just like dessert, but with all those extra vitamins and minerals along for the ride.

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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