Ask Gilad

Ask Gilad: How Can I Increase Lean Muscle Mass?

Question: How can I increase lean muscle mass?

Answer:

 There are many ways to increase lean muscle mass in your body. Resistance exercises with weights or bands can help stimulate the muscle growth process.

Adding heavy strength training into your routine is just one way to increase strong lean muscle tone. Any form of resistance that is greater than normal experience stimulates the gain process for these muscles; it could be done through the use of weight-lifting equipment like machines, dumbbells, or barbells but also by other means such as completing an exercise using only our own bodies' weight (e.g., pushups). Find an exercise you are most comfortable with.

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.

Ask Gilad: What’s the best way to help sore muscles?

Question: What’s the best way to help sore muscles?

Answer: 

Diet and rest play a vital role in the rate at which your body can recover - protein is crucial for decreasing muscle damage, so make sure to fuel up properly. Rest will also give time for recovery as it heals from any soreness or injuries sustained during exercise.

 Some like to treat themselves with Epsom salts after a workout- these magnesium-rich baths are great when you want something gentle that won't take away too much energy before bedtime. Or try foam rolling if you're looking for self-massage convenience!

Gilad

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.

Ask Gilad: Today's Fitness Industry

Gilad: If you could change 1 thing about today's fitness industry, what would you change or like to see changed? 

Answer:
I think the fitness industry has succumbed to "extreme fitness" which in the long run is way too intense for most people and in my opinion dangerous. Most of these exercises pay little attention to form and correct posture which are key for long term health and injury free fitness. This intense style of exercise you see is geared for the very young and would be very hard to maintain past your 40's, if you get there in one piece that is....  

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: How Long Should I Rest Between Workouts?

Question: How long should I rest between workouts?

Answer: This depends on the type of workout and the intensity. If you are
training for endurance a rest period as short as 3 hours can be enough. If you are training for toning and muscle building 48 hours is recommended. If you are training for strength you may need an even longer rest period. A good rule of thumb would be 3 days between body parts, and 24 hours for cardio.  

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: Proper Dimensions for a Step Aerobic Platform

Question: Hi, can you please tell me what are the proper dimensions for a step aerobic platform?

Answer: Most steps are around 30"L x 15" W x 4" H. Get one that is adjustable so you can add height as you improve your cardiovascular fitness. Many seem to like these: HomGarden Adjustable Workout Aerobic Stepper & The Step Original Aerobic Platform - Circuit Size.

Have a question for Gilad? Click HERE and send it in! Gilad will choose one question

This Week's Ask Gilad: Flexibility Training Tips

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.

Ask Gilad: Staying Committed

Question: I started the year great. I was motivated and eager to achieve my goals. Now I am having a hard time staying committed since I do not see the results I was hoping for. Any suggestions to get me back on track?

Answer:

The number one thing I see is that people are setting unrealistic goals. Not reaching your goal is one of the most demotivating factors that can cause commitment issues. 

Try this: Set one small goal that you can achieve, then do that again. Achieving a goal small or large is evenly satisfying and gets you motivated to keep going.

Selecting activities you enjoy is also important for motivation. 

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: Jumping Jacks Replacement

Question: What exercise can I do instead of jumping jacks or such when watching the videos? I have had two knee injuries and doctor said to avoid those exercises.

Answer:

My best advice is to walk in place instead. You will still burn calories. 

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.

Ask Gilad: What Is The Best Way To Get Rid Of Extra Belly Fat?

Question: I'm struggling with extra belly fat, what is the best way to get rid of it?  

Answer:

I believe interval training and cross training are the most effective ways to lose belly fat. Why? With each interval you're increasing intensity. When you work out at a higher intensity level you start burning fat not just calories. That makes a difference compared to a regular cardio workout. Cross training works the entire body and that helps burn fat everywhere.  

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: Advice On Starting Your 2020 Fitness Program

Question: What is one mistake people make when they start on a fitness program? I'm getting ready to start my 2020 fitness resolution program and I want it to be successful. 

Answer: The most common mistake is not taking the time to understand the basic needs of your body and your current condition. Doing too much, too soon is a common mistake most people make because they want immediate results. I am a true advocate of taking your fitness one step at a time so it's enjoyable and sustainable.  Also, for the majority of people, I would highly suggest keeping it simple! 

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.