Ask Gilad

THIS WEEK’S “ASK GILAD” BLOG

Question: How do I measure my body fat?

Answer: You can find out your percentage of body fat by being weighed under water (hydrostatic weighing) or by using skinfold calipers.  Since most households don't have an underwater scale you are probably going to want to go with the calipers.  Most hospitals, sports medicine clinics and many health clubs perform skinfold caliper body fat testing in which the skin is 'pinched' between calipers and measured.  It is very important, however, that the technician using the calipers knows what he or she is doing.  It is easy to get a misreading.  You might want to have your caliper test done twice by two different people.  Hydrostatic weighing, where your underwater weight is compared to your dry-land weight to determine body density, is a more accurate method of measuring body 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.

THIS WEEK’S “ASK GILAD” BLOG

Question: I have been exercising with you for 2 years and I am happy with what I have accomplished, but now I want more! I want to develop my core. I want to be able to participate in track and field events and I want to be able to swim better. Where should I start?

Answer: You have reached your initial goal and now you are feeling like you can conquer the world. It's a great feeling, isn't it? A good way to move forward is to make a list of the new goals you want to achieve. Review your list once a week or so to see if you are progressing, maintaining or slipping back into old habits.
Remember, work patiently and progressively on one goal at a time. Don't overdo it. The key is to avoid discouragement at all times. Instead, encourage success! Tell yourself that you are in control of your eating and exercise habits. They do not control you. Tailor-make a plan that works for you.

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: It took me several months to get to the level of fitness that I am at now.  I lost close to 30 pounds and I don't have to struggle to do the workouts anymore.  My problem is, I am very happy with where I am fitness-wise but I am wondering if I could actually take it to another level.  Is it worth the effort?

Answer: It's all a matter of desire. Whether you are just starting a fitness program or increasing the intensity of your program, there will always be an initial period of accommodation and discomfort until your body and mind adjust to the new demands. This period should not last more than about 3 to 4 weeks. Soon you will realize that you are working at the level you set out to achieve. It takes less effort to do tasks that several weeks earlier you could only imagine doing.  If you begin and stick to a new or expanded exercise program for 3 to 6 months, It's a safe bet that you will feel better and look better than you ever have.

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 calculated how many calories I can eat per day.  So what is the difference if I eat fatty foods instead of fruits and vegetables?  Calories are calories, right?

Answer: For one thing, (and this doesn't even take into account the adverse effects of saturated fats on your body) ....
Back when counting calories was all the rage, people used to think that all they had to do was eat whatever they wanted as long as they stopped when they hit their calorie limit for the day. So eating 1,400 calories of ice cream was considered the same as eating 1,400 calories of carrots. But now we understand that is NOT the case. Actually, eating 1,400 fat calories will provide the body with 1,358 calories for energy use and fat storage because fat is really simple to digest. But eating 1,400 carbohydrate or protein calories will provide the body with only 1,120 calories for energy use and fat storage because your body will burn 238 more calories digesting them. So you actually force an extra 238 calories on your body by eating fat calories.
We all know which foods are healthy for us. It is well worth the effort to try to improve your diet a little bit each day.

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.

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.

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.

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!

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.

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:

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: 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.

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.