Ask Gilad

THIS WEEK’S “ASK GILAD” BLOG

Question: I'm 62 years old and I want to build more muscle and lose fat. How much protein do I need? 

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: Tell me about FAT in my diet.  Should I be trying to eliminate all of it?

Answer: Just hearing the word 'FAT' probably makes you shudder because fat has gotten a lot of bad press lately. We have all heard the warnings by now. Excess fat in our diets is blamed for arteriosclerosis, chronic heart disease, cancer, etc. But don't forget the fact that fat is also an important nutrient source for the body. Fat keeps you warm, lubricates your cells and helps your body absorb important vitamins and minerals.
Fat comes in saturated forms such as in butter and lard, and unsaturated forms such as plant oils. The saturated fats are the ones to watch especially carefully because they contain large amounts of cholesterol. Unsaturated fats have just as many calories as other fats but they do not contain cholesterol and they do provide us with an essential fatty acid, linoleic acid.
I suggest you do some more research about the specific fats you are consuming before eliminating all of them.

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 had your tapes for 20 years and your sisters as well, my question is What type of exercises should I do to avoid getting problems with sciatic nerve pain . Thank you for teaching me to stay motivated.  Laura

Answer: 

Laura, Sciatic nerve pain is a complicated one. As a general rule I would try to avoid any exercise that put pressure on the lower back and try to focus on easy stretching.

Any exercise you can do that helps 'open' the lower back area could be helpful such as laying on your back with your legs against a wall at a 90 degree angle for 10-15 minutes could be helpful.

Also, Childs pose with a pillow tucked between your upper thighs and lower abs to create space for the lower back can help. Another good stretch would be to do standing gentle waist twists from side to side.

I would avoid doing exercises that require deep forward flexion or extension and exercise that put pressure on the lower back such as squats with weights.

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 recently started a fitness program and I feel better.  I have more energy and my muscles are just starting to develop. My problem is, I haven't lost any weight.  I actually think I have gained a pound or two. What am I doing wrong?

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.

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.

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.

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.

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.