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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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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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:

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:

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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This Week's "Ask Gilad" Blog

Gilad:

Your 'Get-Off-The-Couch' DietBet has just ended. Do you intend to do another?

Answer:
The answer is yes! The first DietBet was a big success. We had a lot of winners and we are following it up with another starting January 5th. Now is your chance to get some help with your New Year's resolution. It is great to see everybody involved participating and encouraging each other. Weight loss programs always work better with positive reinforcement from other participants. And remember, I will be checking up on you on a regular basis. I encourage you to sign up today!

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This Week's "Ask Gilad" Blog

Gilad:

Hello Gilad, I have lost weight everywhere but I can't seem to get my midsection reduced. Any suggestions?

Answer:
It always seems that the area you want to lose weight from the most is the area you lose the weight from last. This is very common problem for many people although the problem area varies from person to person. Some hold the extra weight in the abdominals, a common problem for men, while woman tend to hold extra weight in the hips and thighs. Regardless of your specific problem area the solution is simple: PERSISTENCE! Look at what you have accomplished already as your motivation and let it lead you into conquering that last stubborn area. You can also spend a little extra time on specific exercises to target your problem area. In the case of the abdominals, I recommend my "Lord Of The Abs" DVD series. This is a "Core Cross Training Program" that will get your entire body in shape while focusing on the core. I am a firm believer that if you stick to your fitness program and eat healthy that you will be able to accomplish your goals and even get rid of that last bit of stubborn fat.

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This Week's "Ask Gilad" Blog

Gilad:

I have reached a plateau in my training/weight loss, what should I do?

Answer:
The word "plateau" in my opinion is often over-used. It is typically a condition that describes professional athletes who have been over-exerting their bodies on a regular basis and are in need of more rest. Many times it will happen after months of intense competition. In the case of us "regular folks" we tend to use that term when, for some reason, our weight loss has stopped for a period of time or when we feel like we are not improving in our fitness program. Remember, when you are on a weight loss program and are working out, you are losing body fat and gaining muscle at the same time. Often the scale will not show weight loss because of the simple fact that - the muscle you gained weighs more than the fat you lost! - Also keep in mind that muscle takes up less space than fat in the body because muscle is denser. That is why often you will see inches lost but not weight loss... I would simply stick with the program understanding that the body needs time to adjust to the new regimen. If you are eating healthy balanced meals and adjusting your fitness program as you are becoming more fit, you will keep improving!

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This Week's "Ask Gilad" Blog

Gilad:

When you lunge forward you always say not to let your knee go past your toe. Why?

Answer:
It is very important for your body to be in the right position any time you do any exercise. Not only will you get more out of each exercise but you will also keep your body's working parts safe. Any movements that involve deep flexion of the knee (beyond 90 degrees) needs to be very carefully executed as it is potentially unsafe. In most cases it is not necessary to go into a deep flexion in order to get the benefit out of the exercise. A classic example is the forward lunge. The best way for you to gauge that your knee is not bending below 90 degrees is to make sure that your knee ends up in a vertical line to the middle of your foot and that it never goes past your toe line. You will notice that even in professional sporting events it is rare to see any athlete go into a deep forward flexion, if they occasionally do so, it is not in a repetitive movement such as you do when you exercise. Have a safe workout!

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