Ask Gilad

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.

Is Weight Training Only For Men?

Question: I am a 55 year-old female and I like to do some aerobics to your show 'Bodies in Motion' about 3 times a week. I would like some more muscle mass but I am afraid to lift weights because I don't want to look muscle-bound. What should I do?

Answer: I recommend strength training. Basically that 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'm 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.

I recommend strength training. Basically that 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'm 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 noticeable differences in their bodies in six to ten 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.

Good Versus Bad Stress

Question: Recently you talked about job-related stress and exercise. But don't sports also put stress on your body?

Answer: Stress is the body's response to any demand made on it. Demands can be physical, such as a workout or playing a sport, but more often the kinds of demands that are placed on us are mental or emotional. Don't forget that stress has a positive side. Stress, like pain, is not an enjoyable part of our lives but it serves an important purpose. It alerts us to the fact that we must activate our defenses. It compels us to action, just as it compelled our ancient ancestors, who, when being chased by predators, could suddenly flee or fight, or somehow find a way to safety.

Challenges in our lives that lead to stress can also lead to better performance and a sense of accomplishment. When we are under stress we find the physical and mental reserves necessary to tackle the job, finish the race or solve the problem. We need some stress. It helps us handle the difficulties of everyday life. But we also need to minimize the stress in our lives and to learn to cope better with stress and anxiety. Learning to cope better is the key to achieving mental balance, which in turn leads us on our way to better health.

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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.

Outdoor Walking Program for Beginners

Question: I really enjoy your workout DVDs. I have been doing them for about 2 years now and I think I am ready to take my workout program to the streets. Do you have any tips about walking or running?   

Answer: If you are past the beginning exerciser stage but you have never run before, I recommend you start with a mixed program of running and walking. Find a fairly flat path to follow. Hill running will come later. Walk first to warm up. Start slowly and then increase your pace after about 5 minutes. Then, when you feel warm and ready, jog a few blocks. When you start to feel winded, slow your pace to a brisk walk again. Keep this run/walk pattern going for twenty minutes, and then slow to a walk for a 5 minute 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.

Cause & Symptoms of Plateau

Question: I am getting ready to run my first triathlon so I am training like crazy. I train every day for at least 4 hours, often more. My problem is, I seem to have reached a plateau. Not only have I stopped improving...I actually think I am losing ground. Is there such a thing as over-training?  

  

Answer: Yes there is such a thing as over-training. It is not something that most people ever have to worry about but it sounds like it just might be your problem. When you over-train your athletic ability actually suffers because of it.

 
 

 

Here are some of the symptoms:

• Trouble sleeping
• Chronic fatigue
• Loss of motivation
• Low energy
• Stressed immune system
• Muscle soreness and weakness
• Elevated heart-rate of 10% or more

Your muscles need some time to rest to improve. If you ever find yourself over-training decrease the frequency, intensity and duration of your workouts. You might even want to take a break altogether from exercise for a week or so. If you have only been doing one type of exercise this might be a good time to try something different or switch to cross-training.

Be sure to give your muscles enough rest to recover and grow.

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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.

How To Improve Muscular Strength & Definition

Question: I do your aerobic workouts along with my wife but I would like to take it to the next level. I would like to work on my muscular strength and definition. How should I proceed? My wife doesn't want to bulk up like a body builder.

Answer: Muscular strength can be improved by the use of free weights, weight machines, special bands and other resistance devices. In addition, many of my workouts work on muscle definition. Workouts such as 'Cuts & Curves' or any that have the words 'Sculpt' or 'Tone' in the title or description will work as well.

Improving your muscular strength will generally improve your muscular endurance too. Muscular strength can be improved by progressively overloading the muscles, or continually challenging your muscles with greater amounts of weight or resistance.

Many people, women especially, shy away from weightlifting because they think it will give them large, bulky muscles like the ones you see in bodybuilding magazines. It is important to remember that you can shape your muscles any way you want. If you would prefer toned, tight smaller muscles, they can be attained by tailoring your weight training program.

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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.