April 11, 20024 | No 364

GILAD’S NEWSLETTER

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Food for thought.

Embrace Failure: “Only those who dare to fail greatly can ever achieve greatly.” – Robert F. Kennedy. This quote reminds us that failure is not the opposite of success but a stepping stone towards it.

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What is the best way for seniors to gain muscle mass?

 

The best way for seniors to gain muscle mass is through a combination of resistance training, proper nutrition, and adequate rest:

Resistance Training: Numerous studies have shown that older adults can significantly increase muscle mass through resistance exercise, such as weightlifting or using resistance bands. The key is to start slowly and focus on proper form to avoid injury. Exercises that work multiple muscle groups like squats, lunges, and pushups are particularly effective.

Nutrition: Consuming enough protein is crucial for building and maintaining muscle mass. Experts recommend that seniors get 1.2-2.0 grams of protein per kilogram of body weight per day, higher than the 0.8 g/kg recommendation for younger adults. Good protein sources include lean meats, fish, eggs, dairy, beans, and protein supplements if needed.

Rest and Recovery: Allowing adequate rest and recovery time between workouts is essential. Muscles grow during the rest period, so seniors should avoid training the same muscle groups two days in a row. Stretching and light activity on rest days can also aid recovery.

By consistently incorporating resistance training, eating a protein-rich diet, and allowing for proper rest, seniors can effectively build and maintain muscle mass well into their later years. The key is to start slowly, focus on proper form, and gradually increase the intensity over time.

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THINGS WE FIND INTERESTING

We enjoy sharing interesting findings with you and hope they pique your interest too. While we may not always endorse or agree with everything we share, we strive to provide information that can aid you in your pursuit of mental and physical wellness.

evening run

Does the time of day you move your body make a difference to your health?

Physical activity in the evening linked to greater health benefits for people with obesity

Date: April 10, 2024
Source: University of Sydney

Summary: Undertaking the majority of daily physical activity in the evening is linked to the greatest health benefits for people living with obesity, according to researchers who followed the trajectory of 30,000 people over almost 8 years.

 

Key Takeaway

Engaging in the majority of daily physical activity in the evening is associated with the greatest health benefits for individuals with obesity, as indicated by a study tracking 30,000 people over nearly 8 years.

Summary

  • Undertaking most daily physical activity in the evening correlates with the highest health benefits for those with obesity.
  • Researchers from the University of Sydney followed 30,000 individuals over almost 8 years to reach this conclusion.
  • Participants who engaged in the majority of their aerobic moderate to vigorous physical activity (MVPA) between 6pm and midnight had the lowest risk of premature death and death from cardiovascular disease.
  • The frequency of MVPA in the evening, even in short bouts exceeding three minutes, appeared more important than the total amount of physical activity daily.
  • The study, published in Diabetes Care, suggests planning physical activity at specific times could mitigate health risks associated with obesity.
  • The research focused on continuous aerobic MVPA, encompassing various activities like power walking, climbing stairs, or structured exercise.
  • While observational, the study supports the hypothesis that physical activity in the evening may benefit individuals with obesity and diabetes by offsetting glucose intolerance.
  • Data from the UK Biobank included 29,836 adults aged over 40 living with obesity, of which 2,995 had Type 2 diabetes.
  • Health data from the National Health Services and National Records of Scotland were linked to participant trajectories for 7.9 years, recording deaths, cardiovascular events, and microvascular dysfunction events.
  • Adjustments were made for various factors like age, sex, lifestyle habits, and excluding participants with pre-existing cardiovascular disease and cancer.
  • Although observational, the study underscores the potential importance of physical activity timing for managing obesity and Type 2 diabetes and preventive healthcare.
  • The study indicates the need for further research to establish causal links between timing of physical activity and health outcomes, leveraging insights from wearable device-captured data.

 

The full article is here.

FEATURED PRODUCT

Creatine Monohydrate | 100% Pure

The body produces small amounts of creatine, primarily in the liver and kidneys. It is subsequently carried via the bloodstream to skeletal muscle, which requires it for optimal performance. Unfortunately, the quantity of creatine shown in clinical research trials to support and promote exercise performance, muscle protein synthesis, and related processes is significantly larger than what the body can manufacture and what we receive through our diet. This is where creatine monohydrate supplementation comes in.

Our creatine monohydrate is produced by a global leader in the research, development, and manufacturing of creatine. This brand of creatine is the most widely utilized in research studies, and it is useful for athletes and others seeking that “edge” to help them reach their fitness and athletic goals.

Ingredients: Creatine Monohydrate.

Flavor: Unflavored

Manufacturer Country: USA

Product Amount: 0.55lb (250g)

Gross Weight: 0.65lb (295g)

Suggested Use: As a dietary supplement, adults take one (1) scoop in eight (8) oz. of water or juice four (4) times daily during the first five (5) days (loading phase). After the loading phase, take one (1) or two (2) times daily or as directed by a health care professional.

Warning: Keep out of reach of children. Do not use if the safety seal is damaged or missing. Store in a cool, dry place and away from direct light.

The Food and Drug Administration has not evaluated these statements. This product is not intended to diagnose, treat, cure, or prevent any disease.

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The Food and Drug Administration has not evaluated these statements. This product is not intended to diagnose, treat, cure, or prevent any disease.

 

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MOTIVATION

Take a quick 2-minute break from what you are doing and do this Abdominal Routine with Gilad to get your blood flowing and energy back!

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