Ask Gilad

This Week's Ask Gilad: Advice For Working Out After Two Knee Replacements

Question: I am a 61 year old female who has had 2 total knee replacements. I got the green light to exercise and get back onto a workout routine.  I'm not sure where to start.   Any thoughts?  Thanks.

Answer:

 Aloha 61 year old,

As a general rule, I would start with simple low impact movements and range of motion exercises. I don't know your history so it is hard to asses your condition from a distance.. I would definitely recommend physical therapy on an ongoing basis for flexibility of the knee joint while consulting with your physical therapist as to what type of strengthening exercises you can safely do. Strengthening and range of motion exercises on a consistent basis are a must in order to get your knees to function as best they can.   

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Ask Gilad: Should I Be Counting Calories?

Question: Should I keep track of how many calories I eat per day?

Answer:

 I, personally don't count calories...but I do believe that you should be knowledgeable about calories.  If you understand that calories are not created equal it can steer you in the right direction when you are deciding what to eat.  Some foods are rich in calories and poor in nutrients and others are just the opposite.

For example:  An average breakfast muffin has about 720 calories but since it is probably made with white flour it has very little nutritional value.  On the other hand, for just under 720 calories you could eat this entire list of foods that are loaded with health promoting nutrients:  2 whole wheat roles, 1 pear, 1 apple, 5 ounces of grapes, half of a papaya, one kiwi fruit, ½ cantaloupe and a half of a pineapple...total?  About 710 calories!

Which would you rather eat?  The choice is yours.

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: How Will I Know When My Program Is Working?

Question: I started the challenge last week and I can't see any improvement.  How will I know when it is working?  

Answer:

There are several things to look for to see if your fitness level is improving.  Often when you are in the middle of something it is difficult to see the small changes that are occurring.  That's why record-keeping can really help you.  It gives you written proof of the improvements that are happening.  Keep a notebook documenting your exercise sessions.  Include facts like when you exercised, for how long, what you did, how far you went, how fast, how you felt, how much weight you lifted and how many times, what stretching exercises you did, etc.

Look for the following signs of improvement:

1. Increase in endurance:  The ability to train for a longer period of time without becoming exhausted.
2. Increase in strength:  The ability to lift more weight or perform more repetitions without becoming exhausted.
3. Increase in flexibility:  The ability to perform stretches with more range than before.
4. Decrease in body fat:  A leaner look.  Previous areas of fat deposits such as love-handles, thighs and buttocks shrinking and muscles beginning to show through.  
5. Improvement in appearance and health:  You will feel it and know it.  It is an unmistakable feeling.

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: Exercises for Fast Results in Little Time

Question: What are the best types of exercises for getting the fastest results in the shortest period of time?   

Answer:

 Large full body movements are by far much more effective than any other kind of exercise. Combine it with intensive interval training and you should see some very good 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.

This Week's Ask Gilad: How Often Should I Change My Exercise Program?

Question: How often should I change my exercise program?  

Answer: The short answer is: When you no longer see results or getting bored.  I highly recommend to switch it up. Alternating  between toning and cardio workouts is a great way to achieve consistent results.  Most of my program are designed to do that.   

 Here are 3 that I recommend:

 1. Ultimate Body Sculpt

• Power and Grace
• Core & More
• Cuts and Curves

2. Lord of the Abs

3. The Anniversary Show

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: Cycling Workouts to "Up" Results

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

Question: I own every DVD you have made and I just received the newest one, which I’ve been working out with for six months now.  My favorite DVDs from you are the Quick Fitness program and X4 . In the past six months I have gained 4 pounds. I was 151 - I am up to 154 - I started out 172.  I do not want to lose my current muscle mass but I want to lose the weight. Should I still continue doing "Quick Fitness," but now along with X4?

By the way, I do have the maximum ab work out as well and I love the ab workouts that you do in the floor with the medicine ball Core Challenge.

Answer:

 You should continue mixing up the DVD workouts the way you may have been. If you wish to 'up' the challenge then I would also incorporate the Lord Of The Abs DVD series (you already have Maximum Abs from the series)

The way to incorporate would be to do the Quick fit System for one week, The 4X on week two and the Lord Of The Abs series on week 3 (5 workouts) This 3 week cycle will definitely up your results, good luck and keep fit!

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: Why Have I Plateaued?

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

Question: Why have I plateaued after losing 10 pounds?  

Answer: Your body is extremely smart. When you do the same thing repeatedly, it gets used to it and your metabolism makes alterations. Shock your system by changing the workouts up and add unique activities into your life.  

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: Simple 'Trick' for Abdominal Definition

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

Question: 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.

This Week's Ask Gilad: Getting Back Into Shape

Question: I have not worked out for years and I am going to start a workout program.  How long will it take me to get into shape?

Answer:

 I like to look at it as this: 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.

This Week's Ask Gilad: Workout Recommendations to Increase Arm Muscle

Question:  I’m 60 years old and I'd like more muscle in my arms. What are you recommended workout programs for maximum benefit?  Thanks a lot.

Answer:

 Aloha, There are two of my videos that will give you a solution to working your arms and upper body and they target the lower body as well (fringe benefit)

'Cuts and Cures' from my Ultimate Body Sculpt series is one I would recommend and the other is 'Sculpt and Tone'. Both have excellent upper body workouts with light weights.

Good luck and be fit!  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.