Ask Gilad

Stretch For Flexibility

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: The most important part of flexibility training is stretching each muscle within the limits of comfort. Forcing a stretch, or over-stretching a muscle beyond what it can comfortably do actually causes the muscle to contract in order to protect itself from being torn. This is the opposite of what you want to achieve. You want the muscle to lengthen, expand and relax in a stretch.
Pay attention to your breathing as you stretch. Don't hold your breath while stretching. If you exhale and inhale rhythmically, trying to relax into the stretch, you will stretch deeper and further.
Stay within the limits of comfort.

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Find out more information about Gilad and his Fitness DVD's HERE.

High Protein Vegetarian Foods

Question: I do weight training.  In addition, I would like to cut down on my red meat consumption but I am afraid that I won't get enough protein to build new muscle tissue. What do you suggest?

Answer: Adults need 40 to 60 grams of protein per day and regular exercisers may find that they feel better with an additional 20 grams or so per day. Just make sure that if you are getting this amount of protein you are getting it from low-fat sources. Animal proteins are complete proteins. They contain all of the essential amino acids that our bodies need but can't manufacture. But red meat is a high-fat source.

Non-animal proteins are available in rice, beans, seeds and nuts but they do not contain all of the essential amino acids...unless they are properly combined with other foods. It's easy! Just combine grains (rice, cereals, breads, etc.) with legumes (fresh or dried beans, peas, lentils) and all the amino acids our bodies need will be represented. Or you can combine low-fat dairy products (milk, yogurt, cheese, etc.) with grains or nuts and seeds with legumes.

Here are some examples:

• A low-fat cheese sandwich on whole wheat bread
• Low fat milk on cereal 
• A rice and bean burrito
• Low-fat yogurt on granola
• Lentil soup or pea soup with a whole wheat roll

Bon appétit!

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Find out more information about Gilad and his Fitness DVD's HERE.

Avoiding Sugar

Question: I try to eat healthy and avoid sweets. Sort of going on an all fruits and vegetables diet what more can I do?

Answer: Many people say that they don't eat sweets.  Although they may avoid the obvious sources of sugar such as soft drinks, cookies, candy and desserts, they may not realize how much sugar they are getting from other sources....(including that fruit you are talking about eating).  Sugar is the number 1 additive in processed foods.  It is used in bread, crackers, catsup, cereals, spaghetti sauce, bouillon cubes, non-dairy creamers, cured meats, you name it!  And it goes by many hidden names, fructose, dextrose, honey, maple or corn syrup, molasses.  If you want to cut down even more on hidden sweets, it pays to become a label reader.

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 been a follower of yours for many years and I never cease to be amazed at how you have always been in such great shape.  The main reason I work out is so I can eat whatever I want and burn it off.  Is that one of the reasons you exercise?

Answer: It seems that you and I have differing views on exercise and fitness. As an athlete and an active person I am constantly searching for ways to improve my fitness level, energy level and my overall sense of well-being. In my search I have tried various ways of eating and I have come to realize that certain foods make me feel and look great while others make me feel miserable and slow me down. I can honestly say that when I eat processed foods, wheat and dairy products, I feel it within days.
Ultimately, choices have to be made about which foods we eat. Through my own personal experience, I get the best results in maintaining a lean, pain-free body with plenty of energy when my diet is free of processed foods and full of fresh vegetables, fruits and lean proteins. This way of eating is easy, it works and the feeling it gives me is reward enough in itself.

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 Cooking Swaps

Question: You have lists of foods that are better for you than others. You make It easy to make up a shopping list and buy healthier foods.  My problem is I am not much of a cook.  I don't know how I should be preparing these foods.  Do you have any helpful tips?

Answer:

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THIS WEEK’S “ASK GILAD” BLOG

Question: Is running the best way to strengthen my legs?

Answer:  Running is an excellent way to keep you legs strong, but it is not the only way. A weight training program that targets your quadriceps and hamstrings is a good place to start. Running small hills is another good way to get results. I recommend you run up and walk down. The downhill is what causes wear and tear on your joints.
Taking step classes or even more traditional aerobics classes will also go a long way to increasing your leg strength.

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THIS WEEK’S “ASK GILAD” BLOG

Question: I know I need start dieting but I keep procrastinating.  I am reluctant to give up all of my favorite foods.  Can you give me some tips on how to get started?

Answer: At no point will I ever tell you that you have to cut out every one of you favorite foods or go on some restrictive diet. That kind of thinking will not lead to long term success, and we are in this for the long term.
To me eating healthy is more a matter of education than anything else. Most of you know that I believe that getting on a scale every day to check your progress is a waste of time. I am not a big believer in calorie counting either. If you eat good healthy wholesome food that sustains your fit lifestyle you don't have to worry about counting calories. In fact, if you have to worry about how many calories are in something that you want to eat, it probably doesn't belong in your diet.
If you are serious about eating better I suggest you get a copy of my Eat Right Now nutritional plan simply for the knowledge of what foods are good for you and why. The more you know, the easier it is to make decisions on a meal to meal basis. And the next time you want to check your progress....look in a mirror.

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Find out more information about Gilad and his Fitness DVD's HERE.

How To Lose Belly Fat

Question: I can't understand why I can't lose my pot belly. I have been doing sit-ups and crunches like crazy but it just doesn't seem to work. What am I doing wrong?

Answer: Attempting to lose weight in any particular area is called 'spot reducing', and unfortunately, it can't be done. Your problem area is your waistline and there is no possible way to get tight, defined abdominal muscles just by doing a million sit-ups when those abdominal muscles are covered with a layer of fat. You will develop the abdominal muscles all right, but you will never be able to see them until you shed some body fat. This means following a sensible diet and doing aerobic exercise as well as strength training.
The same principle applies to every part of your body. If the backs of your arms are flabby you can tone the muscles underneath, but you have also got to lose the fat on top. And fat loss never happens in one place. It happens simultaneously all over the body.
Now that you have the formula your goal is attainable. Think about it. You were motivated enough to do all those sit-ups. Now all you have to do is channel that energy into your revised fitness plan and watch that belly disappear.

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.

Running Versus Walking

Question:  I am considering starting to run for exercise but I have heard that you can get just as much cardiovascular benefit from walking.  Is that true?

Answer: If you are a beginner to exercising, or if you are more than 15 pounds over-weight, you don't want to go outside and just start running.  In fact, I would recommend 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 get a great workout in half an hour of running, 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.

THIS WEEK’S “ASK GILAD” BLOG

Question: After my workout, how much stretching is enough?

Answer:  I suggest you do 3 sets of any given stretch. In the first set, you get into position, making sure you are maintaining good posture, and try to feel your range of movement by slowly breathing out. Then relax and let go of the stretch.
In the second set, start by taking a couple of deep breaths, and then on the third breath, slowly exhale and get back into position, trying to go a little further this time without feeling tense and uncomfortable. Keep breathing and reaching into the stretch. As you exhale, try to let all the tension in your body dissolve. Let go of the stretch and gently 'shake' out the area being stretched.
In the third set, repeat what you did in set two, and try to go just a bit further, still maintaining a relaxed posture throughout the whole stretch. Remember, you are stretching to the point of your own limitation and not to the point of pain.

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.