Ask Gilad

Posts in the Wellness category

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.

THIS WEEK’S “ASK GILAD” BLOG

Question:  You are always stressing the importance of good nutrition to go along with your exercise regimen.  What kind of diet do you recommend to go along with regular exercise?

Answer:

 I would have to write a book to fully answer this question.  And the truth of the matter is, "I have!".  It is titled the 'Eat Right Now' nutritional program and it is available on my website.
But to sum it up, making a commitment to eating nutritional foods is a far cry from putting yourself on a diet, and it will bring much better results without any deprivation.  While dieting or denying yourself food is a negative step, committing to eating nutritious foods is a positive step.  Once the commitment to good eating is made the benefits follow naturally and easily.

 


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.

Simple VS Complex Carbs

Question: What is the difference between simple carbohydrates and complex carbohydrates?

Answer: Simple carbohydrates are the ones that should be avoided.  They are sugars that are converted too rapidly into glucose and absorbed by the blood.  This gives us an immediate shot of energy followed by a sudden fall in energy.  Simple carbohydrates include sweets like candy, cookies and desserts and also anything made with white flour, including sandwiches made with white bread, white rice, flour tortillas, etc.  You may notice that after a lunch of a sandwich on a French roll, an hour later you suddenly feel tired.  That's because white flour has almost the same effect on the bloodstream as straight table sugar.

Complex carbohydrates, on the other hand, are made up of starches and fibres, and break down into glucose very slowly.  In doing so they can provide a consistent supply of energy for sustained periods of time rather than suddenly and all at once.  Complex carbohydrate foods tend to be low in fat, high in fiber and loaded with essential vitamins and minerals.

Foods high in complex carbohydrates include:
Vegetables:  In salads and soups as well as raw an cooked vegetables and potatoes
Whole grains:  bread, pasta, cereals made from whole grains (not processed), brown rice.
Legumes:  Fresh and dried beans peas and lentils.
Seeds and nuts:  Eat in moderation because these are high in fat.

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.

Counting Calories

Question: Is counting calories a good way to lose weight?

Answer: I, personally don't count calories...but I do believe that you should be knowledgeable about calories. If you understand that calories are not created equal it can steer you in the right direction when you are deciding what to eat. Some foods are rich in calories and poor in nutrients and others are just the opposite.


For example: An average breakfast muffin has about 720 calories but since it is probably made with white flour it has very little nutritional value.  On the other hand, for just under 720 calories you could eat this entire list of foods that are loaded with health promotingnutrients:  2 whole wheat roles, 1 pear, 1 apple, 5 ounces of grapes, half of a papaya, one kiwi fruit, ½ cantaloupe and a half of a pineapple...total?  About 710 calories!
Which would you rather eat?  The choice is yours.

 


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.

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.

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