Ask Gilad

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.

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.

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.   

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.