Ask Gilad

Posts in the Wellness category

This Week's Ask Gilad: What is your personal workout routine?

Question: What is your personal workout routine?

Answer:

 My own personal exercise regimen involves quite a bit of cross training.  I vary my program all the time.  For instance, I used to combine both long distance and short distance running, but lately I have been more into riding my bicycle.  I swim in the ocean.  Of course, living in Hawaii is like having a pool right at your doorstep. 

Occasionally I will play soccer or do other sports activities like scuba diving.  I strength train with weights on the average of three times per week, and of course I teach aerobic classes.

Mix up your routine and it becomes a lot more fun.

 


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 | | Ask Gilad, exercise, fitness, Healthy, Lord of the Abs, Weekly Blog, Wellness | 0 comments | Read more

This Week's Ask Gilad: Overcoming Setbacks

Question: I missed a week due to work. 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 | | Ask Gilad, exercise, fitness, goals, Healthy, tips, Weekly Blog, Wellness | 1 comment | Read more

This Week's Ask Gilad: Importance of the Cool Down

Question: Sometimes I feel like just skipping the cool down....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.

 


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 | | Ask Gilad, exercise, fitness, Gilad, Healthy, Weekly Blog, Wellness | 0 comments | Read more

This Week's Ask Gilad: Exercise Recommendations to Slow Down Osteoporosis in the Spine

Question:  What exercises do you recommend to strengthen and slow down osteoporosis in the spine?  I'm 63 and exercise an hour daily.

Answer:

There are several DVD's that we offer that are excellent for strengthening and improving back conditions. Most back issues can be improved with lower back and core exercises. Our 'Core Challenge' DVD and 'Phenomenal Abs and Core' DVD from the Lord Of The Abs series is a good one as well as 'Core and More' from the Ultimate Body Sculpt series. All three of these DVD's are within the one hour range you mention. I believe that if you incorporate these 3 DVD's into your weekly schedule you will improve! You can do one on a Monday, one on a Wednesday and the third on a Friday. Good luck!

 


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 | | Ask Gilad, exercise, fitness, goals, Healthy, tips, Weekly Blog, Wellness | 0 comments | Read more

This Week's Ask Gilad: Exercises For Knee Pain and Rehabilitation

Question: I have a knee injury called Chondromalacia of the right patellofemoral joint and I am going to be starting therapy next week. What kind of exercise program would you recommend that I can do until my knee heals?

Answer:

 In regards to healing your knee condition there are a few things you can do while your knee heals. Swimming is an excellent activity because it's a great cardio workout while placing little stress on the joints. You can also do specific exercises to strengthen the quadriceps and hamstring muscles. We offer a variety of such exercises on our Power and Grace DVD workout. The key in Chondromalacia of the patella is to find exercises that are low impact and most importantly is to find those exercises that do not cause any pain.

 


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 | | Ask Gilad, exercise, fitness, Gilad, tips, Weekly Blog, Wellness | 0 comments | Read more

This Week's Ask Gilad: Advice For Working Out After Two Knee Replacements

Question: I am a 61 year old female who has had 2 total knee replacements. I got the green light to exercise and get back onto a workout routine.  I'm not sure where to start.   Any thoughts?  Thanks.

Answer:

 Aloha 61 year old,

As a general rule, I would start with simple low impact movements and range of motion exercises. I don't know your history so it is hard to asses your condition from a distance.. I would definitely recommend physical therapy on an ongoing basis for flexibility of the knee joint while consulting with your physical therapist as to what type of strengthening exercises you can safely do. Strengthening and range of motion exercises on a consistent basis are a must in order to get your knees to function as best they can.   

 


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: Should I Be Counting Calories?

Question: Should I keep track of how many calories I eat per day?

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 promoting nutrients:  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.

By Collage Video | | Ask Gilad, exercise, fitness, goals, Healthy, tips, Weekly Blog, Wellness | 0 comments | Read more

This Week's Ask Gilad: How Will I Know When My Program Is Working?

Question: I started the challenge 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.

By Collage Video | | Ask Gilad, exercise, fitness, goals, Healthy, tips, Weekly Blog, Wellness | 0 comments | Read more

This Week's Ask Gilad: Exercises for Fast Results in Little Time

Question: What are the best types of exercises for getting the fastest results in the shortest period of time?   

Answer:

 Large full body movements are by far much more effective than any other kind of exercise. Combine it with intensive interval training and you should see some very good 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.

By Collage Video | | Ask Gilad, exercise, fitness, goals, Healthy, tips, Weekly Blog, Wellness | 0 comments | Read more

This Week's Ask Gilad: How Often Should I Change My Exercise Program?

Question: How often should I change my exercise program?  

Answer: The short answer is: When you no longer see results or getting bored.  I highly recommend to switch it up. Alternating  between toning and cardio workouts is a great way to achieve consistent results.  Most of my program are designed to do that.   

 Here are 3 that I recommend:

 1. Ultimate Body Sculpt

2. Lord of the Abs

3. The Anniversary Show

 


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 | | Ask Gilad, exercise, fitness, Gilad, goals, Healthy, tips, Weekly Blog, Wellness | 0 comments | Read more
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