Ask Gilad

THIS WEEK'S ASK GILAD BLOG

 

Dear Gilad:

What is the best way for me to set realistic and achievable goals? I'm having trouble getting motivated and starting up again (I'm in my late 50's).

- Barbara S.

 


Answer:

First identify the health and fitness goals you want to achieve. Then, identify the lifestyle changes you can make to achieve those goals. Be sure that your lifestyle changes are not ones that seem impossible to you.

Remember, you want to build success into your program. Here are some samples of clearly defined goals and lifestyle changes that could help you achieve these goals:

Goal: I want to exercise more than I do now, which is only twice a week.
Lifestyle change: I will set aside three weekday mornings where I will get up 45 minutes earlier to do a Gilad workout, walk or jog . I will also exercise one hour on the weekend.

Goal: I want to cut down on snacking so I can lose a little extra weight.
Lifestyle change: I especially like to have snacks at night, so I will save my snacking for the evening and I will switch from potato chips and corn chips to a bowl of fresh fruit and a couple of whole wheat crackers

I recommend that you work on only one goal at a time. Making one lifestyle change at the time and succeeding at it will be far more motivating than trying to do everything at once. You could become overwhelmed and discouraged.


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This Week's Ask Gilad Blog

 

Dear Gilad:

What would be a good alternative to push ups and tricep dips for good arm "definition" and toning?" I recently injured my elbow ("tennis elbow") and it is painful to the joint to use my body weight. Thanks.

- T.R.

 


Answer:

The best alternative that would put less pressure on the joints is to use weights for resistance.

When using weights you are in control of the amount of weights you are using and are able to better control your movement and form and work around the injuries. Supine dumbbell or barbell press would be good alternative for a push up to target the chest muscles and overhead triceps extensions would be a good exercise for the back of the arm the triceps.


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This Week's Ask Gilad Blog

 

Dear Gilad:

I was training regularly and making progress but after a while I fell off the wagon and now I am very discouraged with myself. What should I do?

 


Answer:

GET BACK ON THAT WAGON!
It is never too late! Keep in mind that everybody falls off their program from time to time. We are all only human... The good news is that when you start back up again the benefits kick back in fairly quickly. It is a simply a matter of starting up, being consistent and giving it time.


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This Week's ASK GILAD Blog

 

Dear Gilad:

Hi Gilad, For consistent weight loss, what is your recommendation for working out? How many days a week, for how long and what kind of exercise - cardio, strength, both? Any other advice on losing weight would be appreciated. Thank you - you're the best!

Dee 


Answer:

The best advice I can give you is to start my Quick Fit System which is available right here on the Collage web site.

The system which includes 7 workouts ranging from 20-40 minutes each, breaks down the perfect balance between cardio and toning exercises and comes with my "Eat Right Now" nutrition guide that will help you shed off those extra pounds without deprivation!

The training guide is based on 6 days a week with one day for rest. The program is a 12 week program and its progressive getting a little more challenging from week to week. It also has a maintenance program to keep you in motion after you complete the 12 week cycle. We also have a support system for Quick Fit System users on Face Book


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This Week's Ask Gilad Blog

 

Dear Gilad:

I have used your videos since 1984 and have always loved your wonderful sense of humor and great cueing. Some of the exercises that you have within your DVD's at this time of my life ( 64 but still on top), that I cannot do, I find myself repeating the ones that I can, especially in some of your Ab and Lower Body Toning Segments and aerobic workouts. I am hoping I do not have to be able to do every single one to receive the rewards I hope for. What are your comments?

Joyce 


Answer:

I always recommend that people adjust and modify their workouts based on their current shape, fitness level and injuries. You are doing the right thing by adjusting the workout to your level, it is the smart thing to do!


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This Week's Ask Gilad Blog

 

Do you have any tips for overcoming energy slumps?

Lisa 


Answer:

Try this: Keep track of when you experience energy slumps. I bet you find it happens around the same time each day. You can overcome this by eating a healthy snack just about 45 minutes before the approaching slump kicks in. The solution is to have healthy snacks available, things like nuts, berries, veggies or a smoothie made with fresh fruits and protein powder.


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The Week's ASK GILAD Blog

 

Question: What should we know about our 'Body Fat Percentage'?


Answer:

The 'Body Fat Percentage' is the percentage of our weight which is made up of fat. The parts that aren't fat are called 'Lean Body Mass' (such as bone and muscle).

A 160-pound person with a lean body mass of 136 lbs has 15 percent body fat (24 lbs of fat). That is actually good because our bodies need a certain amount of fat for insulation, energy storage, hormone production, and other functions.



Ask your doctor to measure your 'Body Fat Percentage' for you. Here is a guideline for what a good 'Body Fat Percentage' should be: 

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This Week's ASK GILAD Blog

 

I absolutely LOVED your Step Aerobics video (Gilad's Step Aerobics). Do you have plans to do another one? That video is "athletic" choreography (not "dancy") and gives a GREAT workout! Please consider doing another one!!

Lisa 


Answer:

Lisa, unfortunately we do not have any present plans to release a Step Aerobics follow-up. But in the future, you never know...


Have a question for Gilad? Click HERE and send it in! Gilad will choose one question each week to answer.
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This Week's ASK GILAD blog

 

Question: I need to lose a considerable amount of weight and am suffering from information overload. Should I be focusing more on cardio than strength at this time since I have nearly 100 pounds to lose?

Thanks!

Kelly

 


Answer:

Ideally I would go 50% cardio and 50% toning/strength for the following reasons.

When it comes to burning calories cardio exercise has a slight advantage. You'll burn 8 to 10 calories a minute doing toning/strength exercises with weights compared with 10 to 12 calories a minute doing cardio exercises.

On the other hand, strength training gives you a metabolic boost that lasts several hours after your workout because your body will work overtime helping your muscles recover. That means you'll continue burning calories for hours after the workout is done! With cardio workouts the 'after workout effect' is much less.

To give you the best results I would split my workouts between both as In my opinion both are equally important for your overall fitness level and in helping you lose the extra weight. Remember, Cardio exercise is essential in maintaining a strong heart, lungs and blood flow. Toning/strength exercise is an excellent metabolism booster.


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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This Week's ASK GILAD Question

Question: Do you recommend taking vitamin supplements?


Answer:

As a general rule, if you are eating a well balanced natural diet rich in fruits and vegetables then you are probably getting all the vitamins you need.

The use of vitamin supplements is often unnecessary and overuse can even be dangerous.


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