Ask Gilad

THIS WEEK’S “ASK GILAD” BLOG

Question: What is the difference between my aerobic and anaerobic Systems?

Answer: One of the main goals of my fitness programs is to improve the efficiency of the aerobic and anaerobic systems. The aerobic system can provide a steady supply of energy with minimal fatigue for an extended period of time such as in long distance running.  In this case the goal is to increase the rate at which oxygen can be supplied to the muscles through what we call aerobic/cardio workouts.

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'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: 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.