Stretching

Stretching is the third important component in a balanced fitness program along with cardiovascular training and strength training. Dynamic stretching before you begin your workout will warm up your muscles and prepare you for a safe workout. Slow stretching after the workout will help improve the range of motion of your joints keep your body relaxed and supple and prevent injuries

This week’s challenge:

This week, make it a point to finish each of your strength workouts and cardio workouts with a slow 5-10 minute full body stretch. Hold each stretch for 10-20 seconds and breathe freely. Feeling a bit of muscle tension while you're stretching is o.k. However, if you feel pain, you've gone too far. I guarantee that if you add a short stretch at the end of each workout you will feel the difference within a week.

Go to our forum and let us know how you do.
Gilad's Fitness Forum

From our Guest Book:
We hope that sharing other people’s experience with Gilad and his programs will inspire you to live a healthy lifestyle.

My Wife and I have been working out to Gilad for a few months now after a long pause in our fitness routine,(we worked out to Gilad before). My Wife has lost 20 lbs by working out to Gilad’s Total Body Sculpt on FitTV, and eating a better balanced diet, I have quit smoking and become much more fit working out to Gilad, and prevented unwanted weight gain as well. (I did not need to loose weight) We are both looking and feeling great now! We just purchased Gilad’s Ultimate Body Sculpt for an even more challenging workout. Thank you Gilad, for transforming our bodies! Doug, FL.

Debbie, NY

What to do when you're hitting a plateau.

A “plateau” is when you seem to get stuck and unable to improve your results. It could mean that you are not able to lose “those last 10 stubborn pounds” or not able to increase to a heavier set of weights in your workout. Plateau happens when the body gets used to the specific activity, or perhaps it is fatigued or over trained and therefore not able to improve. The reasons can vary.

Tips to get over a plateau

1. Take a few days off, giving your body a chance to recover.
2. Change your exercise routine and throw the body "off".
3. Work on your “weak link” (the area of your body you feel is your weakest). It’s possible that this weakness is limiting the improvement of the rest of the body. Improve your diet.

This week’s challenge:

Make some changes.

If you have been on the same routine for a long time make some changes based on the tips above.

By following this eating schedule you will be able to see big improvements in your results.

Go to our forum and let us know how you do.
Gilad's Fitness Forum

From our Guest Book:
We hope that sharing other people’s experience with Gilad and his programs will inspire you to live a healthy lifestyle.

Gilad, from the bottom of my heart, I want to say THANK YOU!!! I have tried other exercise videos and instructors, but you are the only one that I can follow with the most consistency!

I started exercising with you years ago with Bodies in Motion, and I still find you are the only one that I will stick to exercise to. I still have one of your VHS tapes, Best of Bodies in Motion, that I got, what maybe 20 years ago I think, and I still exercise to it to this day.

I'm here now to order something new, and I'm looking forward to it. Normally, I would feel so unsure with getting a new workout with someone, but I'm not with you. I'm looking to lose about 40 pounds (I've lost 5 already since I've started exercising with your tape again 2 weeks ago). Thank you so much for being such a great exercise instructor!

Debbie, NY

Should you eat before and after your workout?

There are misconceptions about if one should eat before or after working out, as well as what to eat.

Before doing aerobic activity it is wise to have a snack consisting of complex carbohydrates up to half hour prior to the activity. Before strength training it is also wise to have a snack that consists of complex carbohydrates plus some protein as well (a protein shake with a banana or mixed berries is ideal in this case).

After your strength training session, preferable within 45 min (no later than an hour), it is very important to have a meal that is high in protein in order to refuel the muscles with necessary amino acids depleted during your workout. This is when the muscles absorb the most nutrients and when glycogen and energy reserves in your muscles are restored most efficiently.

This week’s challenge:

Snack for results!

In order to derive the maximum benefit out of your workout try to have the snacks as described above before your aerobic and strength training activities. Most importantly when you finish your strength training workout have a meal that is high in protein no later then one hour after you finishing your workout.

By following this eating schedule you will be able to see big improvements in your results.

Go to our forum and let us know how you do.
Gilad's Fitness Forum

From our Guest Book:
We hope that sharing other people’s experience with Gilad and his programs will inspire you to live a healthy lifestyle.

Dear Gilad,
I don't usually write to people but this time I just couldn't resist. I have always been a health conscious, fit individual. I loved to run & lift weights.
Last year I got pregnant and it sent my body for a loop! My husband & I were thrilled when we found out we were going to be parents to TWINS! My body on the other hand cried out. I gained a total of 73 pounds.
During this time, I found your show on Fit TV. I used to watch it while sitting on the couch bloated and envious. After my 2 beautiful boys were born however, I committed myself to your show. I absolutely love it. It's motivating and it happens to be the perfect amount of time for me to squeeze in a workout. My boys watch me and laugh.
Since they were born on August 21,2007. I have lost a total of 62 lbs!! When people ask me how I did it - I give them your name & tell them to watch your show. I still have a few lbs to go but I'm confident I'll get there and back into my size 6 jeans! So thank you, keep up the great work.
You have truly changed my life.
Best regards,
Allison

Protein.... are you getting enough?

Protein, made up of amino acids, is the main source of nutrition for the muscles. It is used by our muscles for repair and strengthening and growth. Once the body receives its protein requirement, excess amino acids are treated like any excess calories and can be stored as fat.

When working out regularly, it is very important to make sure that we get enough protein in our daily diet so the muscles can repair and get stronger and to keep our metabolic rate high, which in turn helps us reach and maintain our desired weight.

The formula in which you can best calculate how much protein you should be getting is the following:

For an adult (male or female) you should ingest .5 grams of protein per pound of body weight in order to maintain and support your training program. In practical terms, an active female that weighs 140 lbs would require 70 grams of protein per day. An active male who weighs 180 lbs would require 90 grams of protein per day. Try to get some protein in each of your main meals. A proteins shake supplement is also recommended if you are not getting enough protein in your meals.

This week’s challenge:

Track your protein intake.

Keep track of your protein intake and see if you’re getting enough.

Go to our forum and let us know how you do.
Gilad's Fitness Forum

From our Guest Book:
We hope that sharing other people’s experience with Gilad and his programs will inspire you to live a healthy lifestyle.

Hi Everyone!
I’m a personal trainer from Marbella (South Spain).I had never heard of Gilad before until one year ago i went to the USA for the first time and when i arrived to my hotel room and turned on the Telly this guy was there. As a professional in the fitness industry i must say that i don’t get impressed easily.

Al throughout my life I’ve seen many good fitness instructors but no one like him. I now have one dream, and it’s to meet one day Gilad. I’ve bought myself some DVDs from his workout routines and strongly recommend to everyone who either want to get in shape or expand their knowledge to have a look on Gilad´s website. That’s all for now. Enjoy your workout!!! Greetings from Spain to Gilad and his great team!!! All the best!!!

New Year...New Body!

The end of the year is approaching and with it the traditional New Years resolutions. Getting fitter is probably one of those resolutions that most people have on their list, probably had on their list last year, and the year before...However, the beauty about fitness is that it is never to late to start, no matter your age and how out of shape you are now. A New Year is always a chance for a fresh start and a new beginning

In order to succeed with your fitness resolutions and make them your reality be sure to:

1. Set realistic goals that you can achieve and don't make contracts in your mind that your body can't keep.
2. Work within you own current abilities, don't overexert yourself and always walk away from your workouts with energy to spare.
3. Just focus on bringing out the best in yourself, and never compare yourself to any one else.

This week’s challenge:

2008 Fitness Goals

Write down your 2008 fitness goals and post it in a place where you can see it every day, and mentally prepare yourself to get started January 1st .

Go to our forum and let us know how you do.
Gilad's Fitness Forum

This week’s testimonial:
We hope that sharing other people’s experience with Gilad and his programs will inspire you to live a healthy lifestyle.

Hi Gilad:
I can't wait to tell my mother that you are still doing exercise programs and going strong! We used to work-out to your bodies in motion videos in the 80's & cont'd with your basic training vids, my mom just loved you!!! she'll be happy to hear about and try your new videos, so will I. Your exercise videos are not complicated like other current popular ones, they are easy to follow & very motivational and if followed correctly the results are guaranteed! We are so glad to see that you have made more exercise vids and you still looking amazing too!! keep it going Gil!

Start small.

When starting a fitness program or when restarting after a break know this: Change doesn’t happen overnight. Don’t try to achieve all at once and don’t make contracts in your mind that your body can’t keep. Build success into your program by taking small steps and be consistent. If you want to become fitter and healthier you need to realize that it is a lifestyle change that you are after.

This week’s challenge:

Make a change.

Make one small change in your daily habit that you know is slowing you down from achieving your goal. Perhaps it is that drink you know you can do without; perhaps it's that after dinner dessert that you know you can give up. Perhaps it's having a breakfast that you typically skip. By achieving small successes in your daily routine, overtime you will get big results.

Go to our forum and let us know how you do.
Gilad's Fitness Forum

This week’s testimonial:
We hope that sharing other people’s experience with Gilad and his programs will inspire you to live a healthy lifestyle.

Dear Gilad:
I have been trying to loose weight since ages with different diets and exercise but always got frustrated in the end seeing no results but when i saw your show on fit tv i decided to give it a try . I started at 208 pounds after i had my second baby worked out 5 times a week from 10-11 am and i am so proud to be in the best shape of my life and presently weighing 157 pounds .I lost 51 pounds in 7 months. Thank you so much for helping me. Babita, Sarasota FL, 12-12-07

Find out what you really eat.

There are many "hidden" calories in all sorts of food and drinks that unless we pay attention to, could hold us back from reaching our weight loss goals without us realizing why. One of the best tools to help you reach your goals is to maintain a weekly "food diary" in which you record everything that you eat and drink during the day, including dressing that you use on salads, sauces, soft drinks and tea spoons of sugar that you might add to your coffee.

This week’s challenge:

Track what you eat

This week please write down everything that you eat and drink and I mean everything! You will be amazed what you will find out about your eating habits at the end of the week and what you will learn from the experience. Try it, it is well worth the effort!

Go to our forum and let us know how you do.
Gilad's Fitness Forum

More Holiday Tips:

With the holidays coming up try to follow the "80/20 rule": 80% of the time "be good" and follow a healthy-eating plan and 20% of the time, you may indulge in small portions of those once-a-year favorites.

This week’s challenge:

Plan your activities.

This week as we approach the Holidays and everyone seems to get busy with shopping and other holiday activities, try to keep your fitness program on your "to do" list. Do a "Holiday fitness activity schedule” whereby you lighten up on your program without giving it up completely. Try to alternate between aerobic activity on one day and strength training on the next. Plan to do this throughout all weekdays.

Go to our forum and let us know how you do.
Gilad's Fitness Forum

Abdominal goal.

The goal of abdominal exercises is to help strengthen the core muscles, shrink the waist line, strengthen the lower back and give you a lean and firm mid section. You can help achieve this goal not only by doing abdominal exercises but also by being aware of your posture during you day to day activities, all it takes is a little concentration.

This week’s challenge:

Work those abs!

During your daily activities this week, try to keep your abdominal wall contracted, by slightly pulling the belly button towards the spine and slightly lifting your ribcage. Try to maintain this position while standing, walking and even sitting! You’ll find that a little concentration can make a big difference in your appearance.

Go to our forum and let us know how you do.
Gilad's Fitness Forum

Thanksgiving appetite control.

One way to make sure you don't over indulge during the Thanksgiving Holiday, is to make sure you have a small healthy meal at home before going to your dinner engagement. This way you will have gained control over your appetite and you will also be able to make better choices as to what ends up on your plate... I've tried this and it really works!

Also, at the big dinner, don't be in a hurry! Eat slowly and chew well.

This week’s challenge:

Take a walk.

Try to take a brisk 30 minutes walk after each dinner meal this week, and do the same before or after the holiday meal. Take someone with you, encourage each other and have a happy and healthy Thanks Giving.

Go to our forum and let us know how you do.
Gilad's Fitness Forum

Resistance Training for weight loss?

People often ask me: Should I hold off on weight training until I lose some weight?

Lifting weights and doing resistance exercises will not only help you lose weight, but will maintain the loss as well, and the reasons are:

• Muscle keeps your metabolism in high gear, burning calories, fat, and glucose (sugar).
• When you lose weight you also lose muscle mass, up to 25%! The result is a slower metabolism. Weight lifting will help maintain or rebuild any muscle you lose by dieting.
• Muscle is very helpful for performing aerobic activities as well, the stronger you are, the better you perform at any aerobic activity.
• Weight training increases your body's muscle-to-fat ratio (less body fat and more muscle), which improves your health, your fitness level and increases your body’s metabolic rate.
• Muscles also will help you look better, since muscle takes up less space then fat...

This week’s challenge:

Implement weight training.

Do one or two extra sessions of resistance training this week. Start implementing resistance training whenever you can and if you are already doing weight training, challenge yourself by trying to increase the weight by 5-10%.

Go to our forum and let us know how you do.
Gilad's Fitness Forum

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Keep your body hydrated!

Water is essential to keeping the body well hydrated and it helps maintain a high metabolic rate. Keeping the body well hydrated helps achieve successful weight loss.

This week’s challenge:

Drink Water

Make water the first and last beverage of your day, every day this week. Make sure that you are drinking at least 6-8 glasses of water per day.

Go to our forum and let us know how you do.
Gilad's Fitness Forum

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More

Set some Goals!

There are only 2 months left in the year! Have you hit all the fitness goals you set for yourself on January 1? If not that's ok. You can still accomplish big things by December 31.

SET SOME GOALS!

Here is an example:

Goals next 60 days.

1. Weigh 160 lbs by losing 20 pounds by 12-31-07
2. Work out with Gilad 4 times a week.
3. Follow Gilad's Eat Right Now strictly 

High-fiber carbs instead. "It's important to keep carbohydrates in your overall diet, but focus on vegetables, fruits, and whole grains, which have less of an impact on insulin levels.

People who write down their goals succeed far more than people who don't. Write them down, stick them on your fridge, review them, and keep them at the forefront of your thoughts. That way, you'll always be working toward them.

And here's the best news of all. A deadline, such as two months left to accomplish your 2007 fitness goals, is a great motivator. So re-visit your 2007 fitness goals today and chart a 60-day plan to achieve them. You can still make incredible progress before the end of the year!

Go to our forum and let us know how you do.
Gilad's Fitness Forum

This week’s challenge:

Fruits to the rescue
We stole this from FOX News this week:

Bring a banana, apple or any fruit with you. Eat it if you get hungry between your main meals (breakfast, lunch and dinner).

If you seem to be stuck and unable to lose weight try this: For one week starting today I challenge you to eat good carbs only, and stay away from any carbs after 6:00 PM.

Go to our forum and let us know how you do.
Gilad's Fitness Forum

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Go for "good" carbs

If you have a hard time losing weight take a close look at what you eat. Refined carbs, such as bagels, white bread, and potatoes, create a surge in insulin that in turn promotes storage of fat and may drive down your metabolic rate.

Stay away from:
Most baked goods, white breads, pastas, snack foods, candies, and non-diet soft drinks.

I recommend:
High-fiber carbs instead. "It's important to keep carbohydrates in your overall diet, but focus on vegetables, fruits, and whole grains, which have less of an impact on insulin levels.

This week’s challenge:

Eat good carbs and try to avoid any carbs after 6:00pm!

If you seem to be stuck and unable to lose weight try this: For one week starting today I challenge you to eat good carbs only and stay away from any carbs after 6:00 PM.

Go to our forum and let us know how you do.
Gilad's Fitness Forum

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