Ask Gilad

This Week's Ask Gilad: Commitment Issues With Your Fitness Routine: How to Stay On Track

Question: 

I'm having a hard time staying committed. What can I do?

Answer:

The number one thing I see is that people are setting unrealistic goals. Not reaching your goal is one of the most demotivating factors that can causes commitment issues.

Set one small goal that you can achieve, then do that again. Achieving a goal small or large is evenly satisfying and gets you motivated to keep going. Selecting activities you enjoy is also important for motivation.

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: How to Break Your Weight Loss Plateau!

Question: I have lost 10 lbs and now I have plateaued. Any suggestions on how to overcome this?

Answer:

You need to mix it up, if you do the same exercise routine day in and day out your body will adjust to it. The metabolism makes adjustments and becomes less effective in burning excess fat. Shock your system by mixing up the workouts. Adding different activities into you life is beneficial too.

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: 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.

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:

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 just got the new Xcelerate-4 workouts and I love them all. How do I use these for best results? 
 

Answer: 

  I'm glad you like them. We got lots of good feedback from others too.  This is how I designed Xcelerate-4 to work and it could not be simpler: Do one workout per day for 4 days in this order: Volume 1,2,3 and 4. Take day 5 off and repeat. 

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 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.

THIS WEEK’S “ASK GILAD” BLOG

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

Answer:

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:

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.

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.