Ask Gilad

This Week's "Ask Gilad" Blog

Gilad:

I have reached a plateau in my training/weight loss, what should I do?

Answer:
The word "plateau" in my opinion is often over-used. It is typically a condition that describes professional athletes who have been over-exerting their bodies on a regular basis and are in need of more rest. Many times it will happen after months of intense competition. In the case of us "regular folks" we tend to use that term when, for some reason, our weight loss has stopped for a period of time or when we feel like we are not improving in our fitness program. Remember, when you are on a weight loss program and are working out, you are losing body fat and gaining muscle at the same time. Often the scale will not show weight loss because of the simple fact that - the muscle you gained weighs more than the fat you lost! - Also keep in mind that muscle takes up less space than fat in the body because muscle is denser. That is why often you will see inches lost but not weight loss... I would simply stick with the program understanding that the body needs time to adjust to the new regimen. If you are eating healthy balanced meals and adjusting your fitness program as you are becoming more fit, you will keep improving!

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This Week's "Ask Gilad" Blog

Gilad:

Hi Gilad! I love your videos, and have been watching them for many years now, I just have a quick question for you. I had a heart transplant and a kidney transplant and I'm looking to just get into good shape, but don't want to  do too much lifting just want to stay very lean. I was just wondering if you have a workout that you would suggest for someone like me. Thank you my friend. - Mike

Answer:
Dear Mike, Sorry to hear about your medical challenges, but it sounds like you are ready to get your body back into motion! To 'ease' you into a fitness program I would recommend the following DVD's: 1. Beginners Weight Loss and Toning Program. 2. The 60 and 30 minute Low Impact workouts. 3. Sculpt and Tone. - Although this program uses light weights, you can chose to do modify the movements without the weights using only your body for resistance, you will still get a workout!

All the best and please report in! would like to know how you progress.

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This Week's "Ask Gilad" Blog

Gilad:

When you lunge forward you always say not to let your knee go past your toe. Why?

Answer:
It is very important for your body to be in the right position any time you do any exercise. Not only will you get more out of each exercise but you will also keep your body's working parts safe. Any movements that involve deep flexion of the knee (beyond 90 degrees) needs to be very carefully executed as it is potentially unsafe. In most cases it is not necessary to go into a deep flexion in order to get the benefit out of the exercise. A classic example is the forward lunge. The best way for you to gauge that your knee is not bending below 90 degrees is to make sure that your knee ends up in a vertical line to the middle of your foot and that it never goes past your toe line. You will notice that even in professional sporting events it is rare to see any athlete go into a deep forward flexion, if they occasionally do so, it is not in a repetitive movement such as you do when you exercise. Have a safe workout!

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This Week's "Ask Gilad" Blog

Gilad:

Do I have to be in super good shape to attend your Fitness Adventure Camp?

Answer:
As some of you already know our next fitness camp at the Kalani Oceanside Retreat on the big Island of Hawaii is scheduled to take place from the 6th to the 13th of June, 2015 and preparations have already started to make our 6th yearly camp the best one ever! Over the last 5 years at camp I have had a chance to meet, work, spend time with and get to know people from various countries, age groups and fitness levels who come to camp to work out with me in person and participate in the many other activities we offer in the course of the week. The Kalani is a wonderful location to have this event because it is secluded and away from the distractions you might otherwise find in a big city. It is a true get-away and people that come to visit us get a lot more out of the experience than just fitness. Friendships are created and many experience a sense of empowerment. What is truly intriguing is that we get participants of all fitness levels and everyone is welcome! We've had participants as young as 18 and as old as 80! Some are already fit, others are beginners and some have injuries and other health issues. Although the daily schedule is a full one including two daily classes with me, everyone is in charge of his own schedule and can pick and choose the activities he/she want to participate in. My attitude at the camp is very similar to the one I project on my TV shows, "No one is left sitting on the couch and no one will be left behind!

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This Week's "Ask Gilad" Blog

Gilad:

I have gotten to the point in my fitness program where I am happy with the results I am getting in most parts of my body. But I still have a problem area. I can't seem to get the definition I want in my abs. Any suggestions? I want a well defined 6-pack!

Answer:
Often I hear from people who have a specific 'problem area' they want to work on and many times it is the mid-section or the abdominals. I am asked if it is possible to strengthen a certain part of the abdominals such as the lower abs, or the obliques (love handles). The truth is that the abdominal muscles usually work in unison and it is hard to isolate specific parts. However, different positions and angles can help shift the emphasis of the exercise to a specific part of the abdominals. Basically we divide the abdominals as follows: Upper abs, lower abs, obliques and transverse abdominals. The transverse abdominals are the muscles that pull your belly button in toward your spine. In order to get the most out of your abdominal workout no matter what angle you choose, always start the exercise by consciously engaging the transverse abdominal muscles by simply pulling your belly button slightly towards the spine, then execute the exercise while maintaining that posture. This simple 'trick' will help you get better results no matter what part of the abdominals you are going for!

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Find out more information about Gilad and his Fitness DVD's HERE.

This Week's "Ask Gilad" Blog

Gilad:

In your fitness programs you always recommend getting plenty of rest. Why is rest so important?

Answer:
The three most important elements to your fitness program are healthy eating, a regular exercise program and REST! Rest is often overlooked! Making sure you get enough rest and a good night's sleep becomes even more important if you are exercising vigorously. A good night's sleep is essential to our physical as well as mental health and positively affects our memory, creativity and overall well-being. Many processes happen during our sleep time. Growth hormone, which is essential for recovery and improving fitness levels, is released during our sleep. Melatonin which is known as the 'sleep hormone' is often taken to recover from jet lag. Melatonin is released during sleep. It is an important and powerful antioxidant that plays a crucial roll in maintaining good health and helping to reduce cell damage. So, how much sleep do you need? The answer is that it varies from person to person. The bottom line is that a good night's sleep is a powerful tool to help you maintain your health and fitness levels. May you all have a good and restful night...!

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This Week's "Ask Gilad" Blog

Dear Gilad:

I have been doing your exercises for the past 30 years. They are great and no fuss, no muss.

Which cardio and strength DVD's of yours do you recommend for a 66 year old male (my husband) on high blood pressure medication? Of course he will check with his doctor first but he exercises regularly. I think a good cardio and strength DVD would be good as long as not too straining.

Appreciate the time you take to answer this question which I'm sure many would appreciate as well.

- Laurette

Dear Laurettte,

There are 3 DVD's that I would like to recommend to your husband. I'm assuming he is in fair shape since you mention that he is exercising regularly.

'Cuts and Curves' for overall toning, 'Interval Training' for cardio and toning and 'Phenomenal Abs and Core' for the mid section. I believe these would work for him and of course he can always take it at his own pace and build up to the whole workout if he finds it too challenging at first. 
All the best! - Gilad

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This Week's Ask Gilad Blog

Gilad:

What would be a good alternative to push ups and triceps dips for good arm "definition" and toning?" I recently injured my elbow ("tennis elbow") and it is painful to the joint to use my body weight. Thanks.

- Tommie R.

Answer:
How about this:

The best alternative that would put less pressure on the joints is to use
weights for resistance. When using weights you are in control of the amount of weights you are using and are able to better control your movement and form and work around the injuries.

Supine dumbbell or barbell press would be good alternative for a push up to target the chest muscles and overhead triceps extensions would be a good exercise for the back of the arm & the triceps.

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THIS WEEK'S ASK GILAD BLOG

Dear Gilad:

What is the best way for me to set realistic and achievable goals? I'm having trouble getting motivated and starting up again (I'm in my late 50's).

- Barbara S.

Answer:
First identify the health and fitness goals you want to achieve. Then, identify the lifestyle changes you can make to achieve those goals. Be sure that your lifestyle changes are not ones that seem impossible to you.

Remember, you want to build success into your program. Here are some samples of clearly defined goals and lifestyle changes that could help you achieve these goals:

Goal: I want to exercise more than I do now, which is only twice a week.
Lifestyle change: I will set aside three weekday mornings where I will get up 45 minutes earlier to do a Gilad workout, walk or jog . I will also exercise one hour on the weekend.

Goal: I want to cut down on snacking so I can lose a little extra weight.
Lifestyle change: I especially like to have snacks at night, so I will save my snacking for the evening and I will switch from potato chips and corn chips to a bowl of fresh fruit and a couple of whole wheat crackers

I recommend that you work on only one goal at a time. Making one lifestyle change at the time and succeeding at it will be far more motivating than trying to do everything at once. You could become overwhelmed and discouraged.

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

Dear Gilad:

What would be a good alternative to push ups and tricep dips for good arm "definition" and toning?" I recently injured my elbow ("tennis elbow") and it is painful to the joint to use my body weight. Thanks.

- T.R.

Answer:
The best alternative that would put less pressure on the joints is to use weights for resistance.

When using weights you are in control of the amount of weights you are using and are able to better control your movement and form and work around the injuries. Supine dumbbell or barbell press would be good alternative for a push up to target the chest muscles and overhead triceps extensions would be a good exercise for the back of the arm the triceps.

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.