Ask Gilad

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.

By Collage Video | 06 December, 2017 | Ask Gilad, fitness, fitness tips, health, Healthy, live strong, Lord of the Abs, mindfulness, Weekly Blog, Wellness | 0 comments | Read more

Ideal 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.

By Collage Video | 22 November, 2017 | Ask Gilad, exercise, fit, fitness, goals, health, Healthy, healthy aging, Lord of the Abs, Weekly Blog | 0 comments | Read more

Running For Exercise

Question: I want to start running to lose weight. My knees and joints are in good shape but I am uncomfortably overweight. Any suggestions?

Answer: If you are a beginner to exercising, or if you are more than 15 pounds overweight, you do not want to go outside and just start running. In fact, I would suggest that you go outside and start walking instead. Walking and running can produce the exact same cardiovascular benefits and will burn the same number of calories. The only difference is that with walking, you have to be out there longer. Runners can have a great workout in half an hour, while walkers would probably have to walk briskly for about an hour to get the same 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 | 19 July, 2017 | Abs, active, Ask Gilad, empowerment, exercise, exercise to lose weight, fitness, fitness tips, Gilad, Healthy, healthy aging, healthy lifestyle, Motivation, Weekly Blog, weight loss exercise | 0 comments | Read more

Stress Relief Tips

Question: I have issues with stress. I never want to get out of bed in the morning and I toss and turn at night. I am a mess at work and I never seem to be able to motivate myself to exercise. Any advice would be helpful.

Answer: There are a lot of things you can do to relieve stress. You can exercise regularly, drink less coffee, but let us explore one of the major factors in stress relief. One of the best coping devices for stress is lots of rest. I am often surprised at how many people I meet who say they are tired all the time, and then tell me that they get only 5 or 6 hours of sleep each night. They don't believe they need any more.

Every person is different but most studies indicate that the average person needs between 7 an 8 hours of sleep per night. But remember, quality of sleep is more important than quantity. If you are waking up every hour or so during the night because of noise or other disturbances, and you have trouble getting back to sleep you are probably going to feel tired the next day even if you were in bed for nine hours the night before. Try to find a sleeping area in your house that is free from disturbances like light, noise and movement so that you can get continual quality of sleep.

And maybe the best advice I can give you...is to turn off your phone. Resist the urge to go on-line and check your email. They are finding that activities of this nature can be extremely disruptive to your sleep.

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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 | 28 June, 2017 | acceptance, active, Ask Gilad, empowerment, exercise, fitness, fitness tips, health, Healthy, healthy aging, live long, live strong, Lord of the Abs, Weekly Blog | 0 comments | Read more

Sweet Tooth

Question: I have a major sweet tooth. How does a person with a sweet tooth avoid sweets?

Answer: If you are craving something sweet, try a piece of fresh fruit and see if that curbs your appetite. Fruit is just like dessert, but with all those extra vitamins and minerals along for the ride.

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 | 10 May, 2017 | Abs, Ask Gilad, fitness, fitness tips, Gilad, health, Healthy, healthy lifestyle, Lord of the Abs, weight loss, Wellness | 0 comments | Read more

Gilad's Workout Routine

Question: What is your personal workout routine?

Answer: My own personal exercise regimen involves quite a bit of cross training. I vary my program all the time. For instance, I used to combine both long distance and short distance running, but lately I have been more into riding my bicycle. I swim in the ocean. Of course, living in Hawaii is like having a pool right at your doorstep. Occasionally I will play soccer or do other sports activities like scuba diving. I strength train with weights on the average of three times per week, and of course I teach aerobic classes.

Mix up your routine and it becomes a lot more fun.

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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 | 19 April, 2017 | Abs, Ask Gilad, fitness, fitness tips, Gilad, goals, health, Healthy, healthy lifestyle, live strong, tips, Weekly Blog, Wellness | 0 comments | Read more

Skip the Butter

Question: I have been buttering my toast for as long as I can remember. And before that, I was served buttered toast. I can't imagine eating toast dry as you suggest in the 'Eat Right Now' nutritional guide. How do you do it?

Answer: You need to become aware of the foods that are good for you and focus on them. Personally, my diet has improved a lot over the years. For example, when I was growing up, I liked to butter my bread like everyone else I knew. Of course, I didn't have any awareness that butter is loaded with fat and not good for me. And truly, I didn't care. Now that I am older and a little more aware of the importance of what goes in my body, I try to avoid using butter. Now, if I taste a slice of buttered toast, it tastes very strange to me. It is just a case of choosing to modify your behavior for your benefit.

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 | 01 March, 2017 | Abs, Ask Gilad, fitness, fitness tips, Gilad, health, Healthy, healthy aging, healthy lifestyle, live strong, Lord of the Abs, Motivation, Weekly Blog, weight loss, Wellness | 0 comments | Read more

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.

So choose your favorite Gilad DVD and turn it into a low impact workout. You will still reap the benefits. And remember to listen to your body...and your doctor...they will let you know what your limitations are.

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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 | 22 February, 2017 | Abs, Ask Gilad, cardio, exercise, fitness, fitness tips, health, Healthy, healthy lifestyle, live strong, practice, Weekly Blog, weight loss, Wellness | 0 comments | Read more

THIS WEEK’S “ASK GILAD” BLOG

Question: What is a good resting heart rate?

Answer: Everybody's metabolism is different so there is no ideal resting heart rate but you should take note of what yours is. Your resting heart rate can be used as an index of your general level of aerobic fitness. The lower your resting heart rate the more cardiovascularly fit you are. Regular exercise is going to lower your resting heart rate...which will benefit you any time you are not at rest and your heart needs to pick up the pace. It is a good idea to know what your resting heart rate is now, because as you become more fit your resting heart rate is going to drop and that will mean that your heart can perform with less effort.

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 | 15 February, 2017 | Ask Gilad, fitness, fitness tips, health, Healthy, healthy lifestyle, Lord of the Abs, Motivation, personal development, practice, Weekly Blog, weight loss, Wellness | 0 comments | Read more

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.

By Collage Video | 01 February, 2017 | cardio, exercise, fitness, Gilad, Healthy, practice, tips, Weekly Blog, Wellness | 0 comments | Read more

Ask Gilad

Posts in the fitness category

Simple VS Complex Carbs

Ideal Body Fat Percentage

Running For Exercise

Stress Relief Tips

Sweet Tooth

Gilad's Workout Routine

Skip the Butter

The Best Low Impact Workouts

THIS WEEK’S “ASK GILAD” BLOG

Body Fat Percentage

Recent Posts

Ask Gilad

Posts in the fitness category

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