Ask Gilad

THIS WEEK’S “ASK GILAD”

Question: I have gotten to the point in my fitness program where I am happy with the results I am getting in most parts of my body.  But I still have a problem area.  I can't seem to get the definition I want in my abs.  Any suggestions?  I want a well defined 6-pack! 

Answer: The truth is that the abdominal muscles usually work in unison and it is hard to isolate specific parts.  However, different positions and angles can help shift the emphasis of the exercise to a specific part of the abdominals. Basically we divide the abdominals as follows: Upper abs, lower abs, obliques and transverse abdominals.  The transverse abdominals are the muscles that pull your belly button in toward your spine.  In order to get the most out of your abdominal workout no matter what angle you choose, always start the exercise by consciously engaging the transverse abdominal muscles by simply pulling your belly button slightly towards the spine, then execute the exercise while maintaining that posture. This simple 'trick' will help you get better results no matter what part of the abdominals you are going for!


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 | | 0 comments | Read more

THIS WEEK’S “ASK GILAD” BLOG

Question: I am going to start a workout program.  How long will it take me to get into shape?

Answer: How fast will you get to the goal you set for yourself?  If you are committed to a program and really work at it, you can achieve noticeable results in 6 short weeks, good results in 12 weeks and excellent results in 6 months. 
   The most important thing to remember is to let go of the idea that you can accomplish your goal faster if you take a short cut such as a crash diet or working twice as hard as your body can handle in its present condition.  In fact, those are two sure ways to put you right into the 'roller coaster club' of those who gain, lose, gain, lose and so on.

The fact is, if you work within your ability and if you implement slow and controlled changes that your body can adapt to, those changes will become comfortable and you will achieve incredible 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 | | 0 comments | Read more

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: When I am hungry I tend to eat anything I can get my hands on.  Needless to say, this has led to some bad choices.  How can I avoid this?

Answer:

Two things come to mind.  Don't keep sweet, or empty calorie snacks on hand.  Don't buy ice cream, chips or fancy pastries.  If they aren't in the house...you won't eat them.  Only keep whole wheat snacks and lots of good fresh fruit.
Keep in mind that your food is the fuel your body runs on.  When you want to eat something, think to yourself,  "What food will give me lots of energy and make me feel good if I eat it?"  The more you ask that question, rather than just grabbing the first edible thing you see, the better you will eat.

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.

Low-carb banana waffles

by Gilad

From: dietdoctor.com

Ingredients
 
8 Servings
  • 2 ripe bananas
  • 4 eggs
  • ¾ cup almond flour
  • ¾ cup coconut milk
  • 1 tablespoon ground psyllium husk powder
  • 1 pinch salt
  • 1 teaspoon baking powder
  • ½ teaspoon vanilla extract
  • 1 teaspoon ground cinnamon
  • coconut oil or butter, for frying
Instructions
  1. Mix all of the ingredients together and let sit for a while.
  2. Make in a waffle maker or fry in a frying pan with coconut oil or butter.
  3. Serve with hazelnut spread or whipped coconut cream and some fresh berries, or just have them as is with melted butter. You can't go wrong!
Tip!
 
Got extra ripe bananas? Make more waffles and freeze the leftovers for a quick and easy future morning. Wrap each pancake individually in plastic wrap for easy defrosting.
Here's how to whip coconut cream. Let a can of coconut milk sit in the refrigerator for at least 4 hours to separate the cream from the water. Open the can carefully and remove the cream part with a spoon. Place in a bowl and whisk with a hand blender for a few minutes. Save the coconut water for use in smoothies-like these!
-

Gilad also has an Ask Gilad Blog here at Collage Video! 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 | | Gilad, Lord of the Abs, Recipe, Weekly Blog | 0 comments | Read more

Post-Workout Cool Downs

Question: How important is the cool down after exercising? Sometimes I feel like just skipping it....but I figure that because you always do it, it must be important

Answer: You are right. The cooldown 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.

New ASK GILAD Blog Now Up!

Gilad's New "Ask Gilad" blog is now posted.

Find it 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.

Stay in Touch

Information

210 W. Parkway, Suite 7, Pompton Plains, NJ 07444 ● © Collage Video ● Exercise Video Specialists ● Fitness Videos and Workout Videos ● 1-800-819-7111 / 201-464-4921 ● Collage@CollageVideo.com

From Our Blog

  • Green Salad with Brown Butter Walnut Vinaigrette

    This recipe was found on the Food Network, courtesy of Amy Thielen. Easy to Make     Only 15 Minutes Prep Time     Yields 8 Servings Ingredients: 1 cup walnut halves or pieces *Walnuts contain a lot of fat, and therefore,... read more

  • 3 Tips To Get Rid of Stubborn Back Fat

    By Jari Love & Collage Video   Ever hear the slang term Muffin Top? Or Spare Tire? These terms refer to fat above the waistline, a common weight distribution problem that torments both men and women. To make matters worse,... read more

  • Can't Find The Time To Workout?

    There’s a long list of excuses we can make as to why we “can’t” workout.  For many, time restriction earns a spot at the top of the list.  Our busy schedules are resulting in consecutive days of inactivity, despite setting... read more