Ask Gilad

Cravings

Question: Why do I crave pastries and sweets so much?

Answer: The most common reason for experiencing cravings is a low blood sugar level.  A stable blood sugar level can only be achieved by having a good balanced diet of complex carbohydrates, essential fats and lean proteins.  However, not all carbohydrates support this goal.  High quality complex carbohydrates like vegetables, beans and brown rice are extremely effective in maintaining a stable blood sugar level.  On the other hand, low-quality refined carbohydrates like sugar-laden foods and white flour products actually provoke a low blood sugar level...which leads to cravings.   

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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.

THIS WEEK’S “ASK GILAD” BLOG

Question: Is counting calories a good way to lose weight?

Answer: I, personally don't count calories...but I do believe that you should be knowledgeable about calories. If you understand that calories are not created equal it can steer you in the right direction when you are deciding what to eat. Some foods are rich in calories and poor in nutrients and others are just the opposite.
For example: An average breakfast muffin has about 720 calories but since it is probably made with white flour it has very little nutritional value. On the other hand, for just under 720 calories you could eat this entire list of foods that are loaded with health promoting nutrients: 2 whole wheat roles, 1 pear, 1 apple, 5 ounces of grapes, half of a papaya, one kiwi fruit, ½ cantaloupe and a half of a pineapple...total? About 710 calories!
Which would you rather eat? The choice is yours.

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 often should I exercise?

Question: How often should I exercise?

Answer: No matter what kind of training you do I recommend you do something at least three times a week.  If your fitness level is high enough you should be exercising more often - maybe five or 6 times a week.  But I do believe that everyone should take at least one day a week off from any exercise program.  One day of complete rest for the body will vastly improve your performance on the other six days.

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 always think of cross training as the way exercise fanatics and professional athletes train. Is there a place for cross training in a basic fitness program?

Answer: You'll find that even if you only enjoy one specific type of exercise, be it jogging or biking or jazz dancing, or whatever you do as a hobby, getting involved in a basic cross training program will greatly enhance your performance in your favorite type of exercise.
Even if you do only 2 activities a week...like playing softball on the weekends and jogging occasionally, you are already doing a basic cross training workout. Now if you add two workouts per week in the gym for strength training, and on one of those days you also incorporate a bike ride or an aerobics class, you are really on the cross training road.
Change your routine up every once in a while to keep it interesting and motivating and you will find that you will do everything better.

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: Can you explain why form is so important when exercising?

 

Answer: I can't emphasize enough what an important part form plays in performing exercises, not only for the effectiveness of the exercise but also for safety and injury prevention. For example, when you are doing conditioning exercises such as squats, lunges, calf raises and all the standing shoulders, arms and chest moves here are some basic guidelines to follow:

1. Always keep your abdominals pulled in to help support your back.
2. Unless otherwise directed, keep your feet shoulder width apart, knees slightly bent and back flat.
3. Complete one breath for each repetition of an exercise. Exhale during the contraction of the muscle and inhale when the muscle relaxes.
4. Avoid arching the neck and back.
5. Avoid 'locking' any joint.
6. Always maintain good alignment and technique and complete the largest range of motion possible for each exercise.

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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.

THIS WEEK’S “ASK GILAD” BLOG

Question: You always hear about athletes "leaving it all" on the field.  Does that mean that the best way to exercise is to keep going until you have expended every last ounce of energy?

Answer: If you are just starting an exercise program, think of it this way:  "How much can I do and still have some energy left over?"  My recommendation to anybody that is pursuing health and fitness is always to walk away from your workout feeling like you have some energy left.  Never finish your workout feeling like you have given it everything that you've got.  You will do that later on when you become more fit, and even then you will only "go for it all" once in a while.

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: When they test to see how good a football player is going to be they measure how fast he can run the '40' or 40-yard dash. Is there a way to train for running the '40'?

Answer: When they are talking about your '40' time they are measuring an athletes' 'burst speed'. Burst speed is the type of speed you need for very short sprints. Burst speed can be improved by sprinting all out for 5 to 15 seconds during every minute of a 3-mile run, or by doing pure speed sprints. For speed sprints you rest completely between sprints so that you can run all out during every effort.

Burst speed workouts are not for beginners. Even experienced runners should work into pure speed workouts, starting their sprint from a running start rather than from a still position. Remember to warm-up thoroughly and stretch thoroughly, and also to strength train the muscles of the legs with weights. The most important strength training exercise for speed development is the squat.

I'm tired of eating the same things when trying to be healthy

Question: I like to eat healthy foods but one thing I notice is that I end up eating the same things over and over again. I guess I am just a creature of habit.  Any suggestions about how to mix things up?

Answer: 

Here is a suggestion that may get you to think about what you eat a little differently.  When you look at your dinner take notice of how many different colors there are on your plate.

I have kept close tabs on scientific research that has identified natural chemicals found in foods that seem to have preventative powers.  These include not only vitamins and minerals, but also a whole list of nutritional 'superstars' known as phytochemicals.  Mother Nature gives us several 'hints' as to how to spot these foods.  Many of the natural chemicals that make these foods good for us are also the ones that give them their color...such as dark green spinach, deep orange carrots, deep blue blueberries, etc..
Take for example the rich red tomato.  Tomatoes have a red pigment called 'lycopene'.  Lycopene is a powerful antioxidant that neutralizes free radicals that can damage cells in the body.  This phytochemical is best released from tomatoes by cooking them and is best absorbed when a touch of oil is added.  Tomatoes also contain vitamin C, beta carotene, iron and potassium.
For optimum health, eat a rainbow of colors.

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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.

THIS WEEK’S “ASK GILAD” BLOG

Question: Thanksgiving is coming up this Thursday. I would like to know what you are most thankful for in your life.?

Answer: I am thankful for family.... I am thankful for true friends.... and I am thankful for my health.

Long ago I realized that the benefits of a fit healthy lifestyle. At that time I made a life-long commitment to keeping my 'body in motion'. It just makes so much sense to me. There are so many benefits. In addition to the medical benefits for your cardiovascular system, blood pressure and cholesterol, there are mental benefits. Greater confidence and self-esteem, improved overall appearance and more energy to take-on whatever comes your way.

Everybody is in the position to improve their lives by including health and fitness.

Happy Thanksgiving everybody!   

 

 

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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.

Myth Buster: Weight Training

Question: Is it true that I am more likely to injure myself during weight training than during aerobic exercise?

Answer: The only time you are likely to injure yourself doing any kind of exercise (weight training or aerobic) is if you use improper form and/or try to push yourself too hard.

Weight training can actually decrease your risk of injury! The muscles of your body are like shock absorbers taking the pounding that the body gets each day. Stronger muscles can better protect ligaments, tendons, bones and joints from everyday wear and tear.

Here is some news that may persuade you to take up strength training: Studies have shown an effect from weight lifting called 'caloric after-burn'. Muscles that are exercised consume calories for fuel, and it turns out that muscles continue to burn calories even after the exercise is completed. So the more muscle you have, the more calories you are burning even at rest. Muscle, unlike fat, is a very active tissue that requires 50 to 100 calories per day per pound of muscle just to sustain itself. The best fitness results come from combining aerobic exercise and strength training for a strong heart, healthy lungs, low body fat and lots of lean muscle mass.

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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.