Ask Gilad

This Week's Ask Gilad: Cardio for the Short Term - Recommendations?

Answer:

I recommend: Gilad's Lord of the Abs: Maximum Abs

and Gilad: Xcelerate 4: #1 Burn it Off

Both are popular cardio workouts.  

Have a question for Gilad? Click HERE and send it in! Gilad will choose one question each week to answer.

This Week's Ask Gilad: Advice for Post Surgery Weight Gain

Welcome to "Ask Gilad" - a weekly blog written by Fitness Hall of Fame member Gilad.  Thanks for reading.

Question: "I need help! I use to be able to do multiple VHS tapes of yours years ago. I have had a multitude of surgeries so I've stopped working out and as a result have gained 40lbs. I am now able to start a program of exercise & diet control. I can't work out vigorously but I can at least get my heart rate above my resting heart rate. What advice can you share?"

Answer: 

Best thing of course would be to start back up nice and slow. Let the body get back into the groove before you go to the next level and always take it one step at a time!

In regards to DVD's that could help you at this point I would suggest the 'Beginners Weight Loss and Toning Program', 'Sculpt and Tone' and even 'Step and Tone'. All are easy to follow and suited for the level you are describing here. Wishing you a safe and consistent comeback!  

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.

Cross-Training

Question: I have been doing your aerobic workouts (the TV shows) for about 3 months now and like the results. However, I think I am ready for the next step. What do you suggest?

Answer: I suggest you mix it up a little. Jog, ride a bicycle, even start doing some weight training. This is what is referred to as cross-training. I find that cross-training is the best way to balance a good workout program. It eliminates the typical 'burnout' or 'boredom' syndrome of doing one single activity over and over. It is also more versatile and therefore easier for anyone with a busy schedule. It keeps your fitness activities more healthy, fun and alive. It also allows your body more rest between repetitions of the same activity.

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.

The Best Low Impact Workouts

Question: Which of your workouts are low impact? I have knee problems and even though I love your high impact workouts, I just can't do them anymore.

Answer: I get asked this question at least once a week. If you have back or knee problems you are wise to avoid high impact aerobics. Never push to the point of pain. 

The truth of the matter is, all of my workouts can be done without using high impact moves.  All you have to do is keep one foot in contact with the floor. When I hop or jump...you step.  "But I am not getting as much of a workout" you say. To increase your cardiovascular work, increase the size and range of your movements or the extension of your arms, all the while keeping it low impact.  If you find yourself working too hard (if you feel out of breath and uncomfortable) reduce the size of your movements or eliminate your arm movements altogether.  You should be able to breathe comfortably during the whole workout.

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.

Body Fat Percentage

Question: What is considered a good body fat percentage?

Answer: Most women have somewhere between 15 and 38 percent body fat. They should have approximately 15 to 25 percent body fat.  Marathon runners and other advanced athletes may have lower percentages. Most men average between 12 and 24 percent body fat.  Men should have approximately 10 to 19 percent body fat.  Physically fit men may go as low as 6 to 12 percent.

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.

The First Steps to Being Healthier

Question:  I am pretty set in my ways and I have a hard time changing old habits to benefit my health.  Is there some kind of system I can use to help me change for the healthier?

Answer: First you have to identify the health and fitness goals you want to achieve.  It helps to write them down.  Then, identify the lifestyle changes you need to make to achieve these 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 examples of clearly defined goals and the lifestyle changes that will help you achieve them.

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.

Healthy Tips When Eating Out

Question: 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?

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 Coffee Bad For You?

Question: I am not what you would consider a 'health nut'.  I am not on any specific diet but I am aware of what I choose to eat and that is half the battle.  The problem is...I do love my coffee. Please tell me that it isn't bad for me.

Answer:

  Caffeine is a habit that many people develop as young adults, and it often gets out of control.  Caffeine is not recommended for a healthy diet because it over stimulates the nervous system, can increase your susceptibility to coronary artery disease and can eventually cause stomach ulcers.  It is also a diuretic and so it depletes us of vitamins and minerals.  It has been linked to an increase in appetite, craving for sweets, insomnia and nervousness.  Caffeine is commonly associated with coffee and tea, but it is also found in soft drinks, chocolate and many over-the-counter cold and headache remedies.

I know it may be hard for you, but try to limit yourself to one cup a day.

Gilad

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:  I always hear that we should be drinking 8 glasses of water a day.  I don't drink anywhere near that much.  How important is it to drink that much?

Answer:

 Our bodies have very good defense mechanisms.  But when it comes to fluids, our bodies' defenses are lacking.  They don't always remind us to drink water when we need to.  We can need water before we actually experience feeling thirsty.  Many people forget to drink enough water and are constantly dehydrated.

The name of the game is awareness.  If you do nothing else, increase your water consumption consciously to 8 glasses per day.  Do it slowly over a period of several weeks.  Add a glass of water per day and get to the point where your base is 8 glasses per day.  You will not believe the positive changes in your energy level and appearance.

Gilad

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: What percentage of a good nutritious meal should be vegetables? Can fruits and vegetables be interchanged? 

Answer: Rather than breaking your nutrition down into meals let's take a look at your food intake as a whole. Complex carbohydrates should make up the largest part of your diet.  They should make up 60 to 75% of your daily food intake. Complex carbohydrates include unprocessed fruits and vegetables, whole grains, legumes, seeds and nuts. They are the long term sustaining fuel of your body and when they are burned they leave only water and carbon dioxide as end products. That makes them very easy on the body's digestive system.

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.