Ask Gilad

Metabolism Verses Diet

Gilad: How does what I eat affect my metabolic rate?

Answer: If your goal is to lose weight you are going to want to increase your metabolic rate. Regular exercise raises your metabolic rate and plays a major role in building lean muscles and burning body fat. The more lean muscles you have the higher your metabolic rate will be, even at rest, for this very simple reason. Muscles burn calories. Fat does not!

To better understand how food works in our metabolism I will use a campfire as an example. The flames represent the body's metabolic rate and the logs represent the food. If we don't add logs to the fire eventually the flames will burn out. If we overload the fire with logs chances are good that it won't burn well. In fact, it could easily choke! The best way to keep a good fire going is to add logs on a regular basis. The same goes for your body. You need to feed it regularly with quality food to keep the metabolic rate burning most efficiently.

Maintain a healthy balance between a good diet and regular exercise and you will be amazed at how quickly you will see and feel the changes in your body and energy level!

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Is Gaining Weight During a New Workout Normal?

Gilad:

I have finished the first 4 weeks of the 'Quick Fit System' and am starting on week 5. The other day I unconsciously ran up some stairs at work and I was hardly out of breath. I completely surprised myself as normally when I climbed stairs I would have been huffing and puffing. Thank-you for such an effective program. My only concern is that I haven't seen any significant weight loss yet. In fact I have gained a few lbs. Is this normal?

Answer:

When starting an intense fitness program it is not uncommon to gain some weight because your muscles are developing and becoming denser. I would not worry about it at this time. Just stick with the program. Your body will adjust and will find its own balance and correct weight.

The true test to the success of your program was when you realized that it was easier for you to climb stairs without huffing and puffing. You are on the right track!

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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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This Week's "Ask Gilad" Blog

Gilad:

Good day, Gilad.
I pray you are well and having a great day.
I have diastasis recti and was wondering how this can be corrected without surgery.
Thank you.

Answer:
I think the best thing for this situation is to consult a physical therapist since they would need to determine the level of separation in the abdominal muscles. It is difficult for me to recommend any specific exercise without understanding your condition better. I do believe that with the right physical therapy you can avoid having to go through surgery. I wish you all the best!

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This Week's "Ask Gilad" Blog

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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This Week's "Ask Gilad" Blog

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:

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:

Hello Gilad, I have recently had Surgery for lung cancer and have since felt weak ie 0 strength! I’m 56 year old and intend on getting fit and healthy, the eating part I’m good with but could use your help on how to start a weight training work out with your DVDs please advise. Thank you

Answer:
Hello! I think the best DVDs to help you start up again would be "Sculpt and Tone" and the "Beginners Weight Loss and Toning" DVDs, they are both designed to get you going without being overly challenging. I think this would be a good one for you to get back in the groove. All the best to you!

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This Week's "Ask Gilad" Blog

Gilad:

How many calories do I burn walking at a 10% incline on treadmill at a medium pace? I am 5’5 and 130 lbs. Also can you recommend some high protein snacks? Thanks, Jill

Answer:
I would estimate that you are probably burning about 300-400 calories per hour depending on the amount of exertion. If you are working within your 'aerobic zone' (65%-80%) of your maximum heart rate then I think that would be a fair estimate. In regards to protein shakes there are many to choose from, some are vegetarian based such as soy protein and others are whey protein. Best thing to do is read the ingredients and get to know what the different products offer and what you feel suits best your goals and.. taste buds!

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