Ask Gilad

Fitness & Diet Do's and Don'ts

Gilad:

What are some fitness/diet do's and don'ts for hard training male and females 50 years old plus? 

 


Answer:

When we go into our fifties it is more important than ever to pay close attention to our nutrition since the metabolism slows down and everything we eat seems to want to stick to all the wrong places... Nutrition wise it is very important to eat lean and healthy foods and of course not over eat.

Lean proteins, good complex crabs (yams and sweet potatoes, brown rice, whole grain etc.) green veggies and 3 servings of fruits a day are a good base. In regards to exercise, when you get into your fifties consistency becomes way more important the intensity.


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This Week's "Ask Gilad" Blog

Gilad:

Good day, Gilad.
I pray you are well and having a great day.
I have diastasis recti and was wondering how this can be corrected without surgery.
Thank you.

 


Answer:

I think the best thing for this situation is to consult a physical therapist since they would need to determine the level of separation in the abdominal muscles. It is difficult for me to recommend any specific exercise without understanding your condition better. I do believe that with the right physical therapy you can avoid having to go through surgery. I wish you all the best!


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This Week's "Ask Gilad" Blog

Gilad:

Hi, I am from Romania, Europe, a great fan of Gilad 's workouts. I wonder if there are new DVDs on the way to be released. I've been working out on Gilad's DVDs for two years... And maybe new ones are on the way. Please keep me informed.
Thank you in advance,
Ioana

 


Answer:

Aloha Ioana! I'm not sure which of our DVD's you have but rest assured that I am constantly trying to come up with new workouts! Soon we will release our new 30th Anniversary Shows on DVD and I'm currently planning a couple of DVD's that will focus on flexibility and stretching. All the best to you and keep your body in motion!


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This Week's "Ask Gilad" Blog

Gilad:

I have seen many, many examples of how to do the lunge.  I know how to execute it, but I would love to know which muscles to concentrate on. For example, in the forward lunge, do you feel the quadriceps in the right  front leg, and in rising, are you to squeeze the buns and hamstrings? Do you feel both "cheeks"? What does the left leg do?  The quads seem to work there, too.  

Then, how does the back lunge differ from the forward lunge from the side lunge from lunges on one leg from alternating lunges, etc.?  I'm confused. The abdominals give me headaches, too.  The bicycle?  Right elbow to left leg, which side of the abs do you squeeze for best results?  See?  Someone needs to make a DVD and describe exactly which muscles to use as one weight trains for every single muscle and body part.

Clara Young

 


Answer:

With all the lunging exercises you are describing you should feel all the muscles working. The most important thing to remember is that when executing lunges do not let your knee pass your toe line, this applies to lunges in all three directions. In regards to the abs I wouldn't worry about which muscles to contract. If you are doing the correct range of motion the muscles will take care of themselves. The main thing to remember is to always maintain core stability and slightly pull your lower abs in before beginning the move.


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This Week's "Ask Gilad" Blog

Gilad:

What are some good fat burning foods and what is a good diet plan?  

 


Answer:

Gilad has answers to these questions from one of his chats. Please click below to watch video.  

 

 

 

 

 


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This Week's "Ask Gilad" Blog

Gilad:

What is the most effective type of cardio workout?

 
Answer:

Aloha Sharyl,
There are 2 types of cardio workouts. The first is a 'steady pace' cardio workout that maintains your heart rate at 60% to 75% of your maximum heart rate for a period of 30 minutes. The second is an 'interval' cardio workout that incorporates 6 to 10 high intensity cardio bursts during the 30 minute period. Each burst lasts 20 to 60 seconds and raises your heart rate to above 80% of your max. The question is: "Which type of workout is better for burning fat and getting into shape?" The answer? A 'steady pace' cardio workout is recommended for beginners or people that are overweight or have not worked out in a while. The 'steady pace' workout should be used for about 6 weeks to help you build a 'fitness foundation'. Once this has been accomplished you can start incorporating 'interval' cardio training into your program. It is proven that 'interval' cardio training can dramatically improve your fitness level and have measurable health benefits for your heart and respiratory system. 
Aloha, Gilad


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This Week's "Ask Gilad" Blog

Gilad:

Hi Gilad! You look great! I started working out to your show "Bodies in Motion" around 25 years ago. I have several of your tapes and DVDs and still workout with you. My weight has fluctuated throughout my life but I recently lost 42 lbs through diet and exercise and was looking pretty lean and toned last summer, especially for my 53rd birthday right around the corner. I was rear ended the end of July and because of neck pain I couldn't do any vigorous workouts for several months.

That, plus other stressful events in my life which have slowly pushed me into comfort eating once again, and I have gained 10 lbs back since my accident. I can't seem to find my motivation again and am scared and saddened to find myself moving back up the scale, as I worked so hard to get into shape. From what I have observed, you have never been out of shape in your life, but do you have any suggestions? I truly admire you!
Sincerely,

Sharyl R.

 
Answer:

Aloha Sharyl,
Sounds like you are ready to get back into your top shape.
You say that you lost a total of 42 pounds and now have gained 10 back. Your situation is not bad!
All you have to do is start up again slowly and at your own pace!
Often when we let go of our fitness program for a period of time for whatever reason, we find it hard to get back into it because all we remember is how it felt when we are at full swing. From where you are right now that might seem like to big a  challenge.
So, go back to the basics! do only what you can easily and comfortably do and take it one workout at a time!
Remember, for where you are now consistency is more important then intensity!
If you follow this plan I believe you will lose the extra 10 pounds in no time!
Gilad


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This Week's "Ask Gilad" Blog

Gilad:

I travel a lot so I am constantly eating in restaurants. I know the meals I am eating are not the healthiest for me but I have to select from what is available. Do you have any suggestions for people in my situation?


Answer:

When eating out there are many choices you can make to help you maintain a healthy diet. First, stay away from fast food restaurants as much as possible. It is more difficult to get healthy meals there. Try to pick a restaurant that offers healthy food choices with fresh natural foods. It is a lot easier to find healthy restaurants these days than it was in the past because the public, as a whole, has become a lot more conscious about what they eat. I find that most restaurants these days will try to accommodate special requests such as 'dressing on the side' for your salad, minimizing or eliminating calorie rich sauces and substituting salad or steamed veggies for calorie rich carbs. I think that you will find that many restaurants will even accommodate alternate preparations such as broiled or steamed vs. fried. The key is to be aware of how you would like to eat and ask for it! You will find that most times you will be accommodated.


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This Week's "Ask Gilad" Blog

Gilad:

I started a new fitness program on the first of the year and am afraid I won't be able to keep it up. How do you manage to stick to a daily exercise program?

 


Answer:

First of all, congratulations on your decision to start working out! Step one has been taken, and that is the most important one! In regards to sticking to a fitness routine, you should know that you are not alone. Everyone faces the question of how to sustain a workout program long term....even professional athletes. Here are a few tips on how to help you stay motivated.

1. Start off easy and at your own pace. Do not try to do too much too soon.

2. Set small achievable goals.

3. Don't set contracts in your mind that your body can't keep.

4. Set aside time in your day when you know it will be easy for you to fit in a workout.

5. Always walk away from your workout with energy to spare. Don't over-do it.

6. Make it fun! 


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Find out more information about Gilad and his Fitness DVD's HERE.


 

By Collage Video | | Ask Gilad, Lord of the Abs, Weekly Blog, wellness | 0 comments | Read more

This Week's "Ask Gilad" Blog

Gilad:

What is the best way for me to stick to my New Year's resolution to lose weight?

 


Answer:

The best way I have found to stick to any diet or exercise routine is to do it with another person who is just as determined as you are to stick to the routine. Both of you will have built in encouragement and motivation to reach your goals. A great alternative is to join my DietBet challenge. More about that in this newsletter. Happy New Year everyone.


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