Jamcore Training Blog

The Alternate Day Diet

December 18th, 2008

Do you despise dieting? Is it hard for you to control your cravings day after day? If so, you may be a good candidate for the Alternate Day Diet, described by Dr. James Johnson in his 2008 book. On Sunday, Tuesday, Thursday, and Saturday, you can indulge yourself in absolutely anything. But on Monday, Wednesday, and Friday, you stick to a strict regime of low-fat yogurt, lettuce, fruits, and veggies.

The Alternate Day Diet is based on animal studies in which mice who were only fed every other day experienced incredible health benefits, including increased longevity. Since it would be difficult/dangerous for humans to do the same, instead of not eating, Dr. Johnson proposes that you ‘nibble.’ A typical M/W/F diet for him includes a protein shake, a salad, broth-based soup, and a piece of fruit – and that’s all you eat for one entire day. He takes in about 20% of his typical caloric intake on his dieting days. However, once you’re in the maintenance phase, you can eat about 30-50% of typical intake on your MWF dieting days.

On the non-diet days, you can eat anything you want. The potential problem with this, of course, is that people will binge and nullify any progress they were making. However, proponents of the diet say it actually prevents bingeing because of the variety it offers. Since most dieters binge because they are bored or frustrated with the monotony of low-calorie meals, the Alternate Day Diet makes constant variety easy and can ward off the urge to binge.

Scientifically speaking, cutting your calorie counts every other day may activate a gene called SIRT-1, discovered by Harvard researchers and dubbed the longevity gene for its work in promoting the lifespan of irreplaceable cells, which allow people to live longer. A small study demonstrated that alternate day dieters with asthma experienced a dramatic reduction in symptoms after only two weeks of the alternate day diet. The dieters also had a reduction in oxidative stress markers, which can be signs of future cancer, heart disease, or arthritis.

In repeated studies with primates and mice, diets that involved systematic feeding every other day yielded significant health benefits. The animals were fed only every other day with a diet that consisted of 30% fewer calories than usual. It has been proposed that alternate day eating could ward off everything from Alzheimer’s to cancer to heart disease, as well as diabetes and obesity.

The Alternate Day Diet has proven successful for many followers of Dr. Johnson, who used the diet to lose an incredible 35 lbs. in only three months. However, its long-term success in humans has yet to be demonstrated. Eating a variety of healthy foods on both the dieting and non-dieting days is one key way to ensure that you lose weight, regardless of how closely you follow this plan. It’s also unknown whether there are any risks to dramatic caloric reduction. However, it seems like a promising potential tool for people who constantly struggle with dieting and weight loss.

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Fry Your Quads with One Simple Exercise and Two Secret Moves

December 11th, 2008

By David Berman

One of my all-time favorite exercises is the Wall Sit. And though I like doing it personally, that’s not the reason it’s my favorite exercise. I like teaching it to others, and watching them experience “the burn” for the first time. The look on their face is priceless.

Since this is an article, I will be denied the pleasure of watching your face the first time you feel “the burn” – But I’m not going to let that stop me or you. All you need to do this exercise is a wall, a stop-watch or timer, and some intestinal fortitude.

Maybe you’ve heard of the Wall Sit, and perhaps you think you already know how to do it. If so, get ready for some new twists.

Here are the instructions:

Have your timer ready.
Basic position: Lean your back against a wall. Slide down the wall so that your hips are at a ninety-degree angle (“L” shaped). Your knees should also bent to a ninety-degree angle. Your ankles should be directly beneath your knees. Your knees and ankles should be about a fist apart (separated by about 4-6 inches at most). Your arms should be at your sides (don’t put your hands on your thighs).
Now for the two secret moves that make this exercise a real killer:
Flatten your lower back into the wall and hold it there. This requires a bit of a posterior pelvic tilt (picture a dog tucking its tail between its legs).
Simultaneously lift your toes and forefeet so that only your heels are in contact with the floor. Hold your toes and forefeet up throughout the exercise.
Hold this position for as long as you can. Grunting is optional.

The goal is to progressively increase the hold time up to 2 minutes for one repetition.

Another brutal way to use this exercise is to do a Tabata-style workout alternating Bodyweight Full Squats with Wall Sits. To do this, you perform as many squats as you can in 20 seconds, rest 10 seconds, perform a Wall Sit for 20 seconds, rest for 10 seconds, and repeat for a total of 8 sets (4 squat sets, 4 Wall Sits).

I hope you decide to give this a try. If so, maybe you can have a friend take a picture of your face for me. Or at the very least, post a comment to tell me what you think. Happy quad frying!

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Stick to Your Diet, Order Half Sizes

December 9th, 2008

The easiest way to cheat on your diet starts out innocently enough. It’s a colleague’s birthday, an anniversary, or a night out with friends. You’re at a restaurant, and all of the dishes just look so good. How can you avoid the tantalizing pasta or sizzling sirloin and stick with a boring salad?

Don’t be miserable while your friends indulge. Order what you want, but avoid the hundreds of extra calories prepared foods will cost you. Order the HALF SIZE portion. Most restaurants do not have this option on their menu, but if you simply ask, most are glad to prepare it. Best of all, this can cut costs as well as calories. It may also be noted as the appetizer portion in the menu, but check to see what size it is – sometimes the appetizer portion can be nearly as loaded with calories and fat as the main event. In case the restaurant does not offer half sizes, just ask to be served only half of the meal, and for the other half to be boxed to take home with you.

Popularity: 98% [?]

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Obi Obadike: First African Amercian on a Canadian Fitness Magazine

December 4th, 2008

Obi Obadike, Francisca Dennis, Inside Fitness, and Paul Dillett of the WBFF have made history by helping to produce the first Black male and female fitness model couple on the cover of a Canadian Fitness Magazine. Obi and Francisca were featured on the Winter issue of Inside Fitness, which is the #1 fitness magazine in Canada.

Obi Obadike, as you may know, is a major contributor over at our sister site, ClarkBartram.com. His quick rise in the fitness modeling has caused him to receive a lot of attention and we’re sure to see more of him in the future.

In September of this year, Obi was part of the first African-American couple on the cover of a U.S. fitness magazine. He appeared on the cover of Max Sports Fitness Magazine along with our own fitness writer and celebrity trainer Basheerah Ahmed. Second, he was the first African-American male fitness model to land an international supplement ad for Dymatize Nutrition in Sept of 08 and now in December, he made his way onto the cover of Inside Fitness.

Francisca Dennis is a 3 time Oxygen cover girl and mother of six children. She is also an incredible inspiration to many women across the country. Being a mother of 6 kids makes her success story all that more inspiring to moms trying to get or stay in shape.

Having an African American couple on the cover of a Canadian fitness magazine for the first time is an incredible milestone in the fitness industry. With any luck, it will help create more diversity on fitness covers.
Models like Obi and Francisca are helping to pave the way for more African-Americans as well as other minorities that are aspiring to be on fitness covers The magazine will hit all stores December 10th. Congratulations to Obi for having an incredible 2008 year!

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Yoga Blocks

December 2nd, 2008

Do you yoga? If you do, are you using a yoga block or other prop that facilitates your moves? Yoga blocks are small exercise aids made of cork or foam. They help make yoga practitioners more comfortable while also improving one’s alignment. Blocks are inexpensive and can really make a difference in your workout, especially for certain positions. For example, in poses where you are required to place your hand on the floor, reach down to rest your hand on the box instead. Instead of over-reaching and contorting your body, you can complete the pose with the appropriate posture. Additionally, you can sit on the block to perform poses like the Virasana, a kneeling position where you rest your bottom between your pointed feet. Other uses include the downward dog pose – instead of resting your hands on the floor, use the block as a prop.

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Take Control of Your Diet This Holiday Season

November 27th, 2008

So, you did it – you finally busted through that frustrating plateau, achieved a new personal best, or fit into those skinny jeans. That’s great, but the battle isn’t completely over – you’ve got to maintain your new physique. Unfortunately, that’s a lot easier said than done over the holiday season. Everyone complains about the binge-friendly family celebrations, calorie-laden holiday treats, and booze-heavy office parties, but it’s time to do something about it. This year, take control of your eating habits – and chances are, you’ll have an even more memorable holiday.

Stay active! Of course you’ll pack on a few pounds if you overindulge in homemade sweets and spend a ton of time in front of the tube. Yet tons of normally fit, active people fall prey to this cruel holiday tradition each year. Just because your routine is a bit different doesn’t give you an excuse to skip the gym. By setting a schedule – and sticking to it – you’re setting yourself up for success. With time off work, you may even be able to fit in MORE gym sessions. Go for a run while cooking a side dish, or while the prized Thanksgiving turkey roasts. Make a deal with yourself that you will squeeze in one hour of physical activity per day.
Involve the whole family. Visit a farm and chop down your own Christmas tree. You can start a new tradition and get exercise walking around and inspecting all the different pines. Take a weekend ski trip, or just visit the local ice rink. Even if your family members have health complications or problems that prevent them from partaking in more high-impact sports, you can always try to take a walk around the neighborhood (caroling, anyone?). After all, every little bit counts!

Track your calories. You may have to do some creative estimation with complicated recipes, but just keeping a simple log of everything you eat will help you stay aware of all the calories you’re consuming. Remember, the less aware you are, the more you eat. You can safeguard yourself from common ‘mindless eating’ habits by steering clear of nut or pretzel bowls, cookie trays, or cheese and cracker platters. Sit far away, and grab a big glass of water to stay hydrated and satiated.
Don’t deprive yourself of your favorites. When we restrict ourselves too much, we’re more likely to binge later. If you want a piece of Grandma’s famous pumpkin pie, by all means, go for it. It may be hard, but try to skip the whipped cream and ask for a smaller portion. Allow yourself to indulge your cravings, but do it in a conservative manner.
Don’t take a vacation from the scale. Be honest with yourself. Just because you’re on holiday doesn’t mean your weight is. Instead of getting a big fat January surprise, weigh yourself each week and adjust your eating patterns accordingly. This way, when New Year’s rolls around, you won’t be making a resolution that has anything to do with weight loss!

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Does Vitamin C Help the Common Cold?

November 25th, 2008

By Dr. Sean Hashmi

We all know what a nuisance the common cold can be. For over 60 years people have thought that Vitamin C was a great defense. In fact, Vitamin C’s popularity in treating the common cold rose greatly in the 1970’s when the Nobel Prize winner, Linus Pauling stated its effectiveness based on an earlier trial. But the question remains that whether or not there is any evidence to support the efficacy of Vitamin C?

To answer this question, I turned to the Cochrane database. Their systematic review of thirty (yes thirty!!!) trials involving 11,350 participants showed that regular ingestion of Vitamin C had no effect on the common cold incidence in the general population. However, in a subgroup of 642 marathon runners, skiers, and soldiers on sub-arctic exercises had a reduction in the incidence of the common cold by almost 50%.

Bottom line is that for most people megadoses of Vitamin C is not beneficial for fighting the common cold.

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Raw Food Movement

November 23rd, 2008

We’ve discussed the benefits of raw food before, but I’d like to devote a little more time to the raw food movement. The push to eat all-natural, unprocessed, organic foods has taken hold of many dejected dieters. Unlike other fad diets, in which the weight piles back on the second you stop dieting, the raw food diet is a movement and a lifestyle change.

Proponents of raw food assert that the enzymes found in natural, uncooked foods stimulate digestion and prevent chronic and neurodegenerative disease. Critics nag that medical research hasn’t yet offered definitive proof of prevention, but it’s undeniable that a raw diet is full of healthy nutrition choices and benefits for the body. Raw foodists eat at least 75% of living or raw food. The goal is to consume a diet composed entirely of uncooked, unprocessed, natural food. While organic foods are prized for their low amounts of pesticides, they are not a required element of a raw food diet, just a recommended component. Health benefits can include higher energy levels, weight loss, and a more resistant immune system.

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Diet Tales from Hollyweird

November 20th, 2008

The next time you’re desperately trying a new diet or attempting to quench a craving with a quirky trick, remember this: no matter what lengths you go to in order to lead a healthy lifestyle, there’s always someone who’s even crazier than you. Food for thought:

Julia Roberts eats on only blue plates in her home. Research has demonstrated that the color blue is an appetite suppressant.

Katherine Heigl has recently lost nearly 15 pounds by using her latest diet tool – cigarettes. For lunch, Katherine dines on a small salad and a couple of cigs. Is being a few pounds lighter really worth it?
Alicia Silverstone has actually trained her dog to bark every time she enters her kitchen. She believes this helps to prevent unnecessary snacking. Pavlov would be thrilled.

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The Importance of Quality Physical Education

November 18th, 2008

By Basheerah Ahmed

The greatest health risk affecting America’s children today is not a horrible disease such as Cancer or Leukemia. It is actually an illness that is almost 100% preventable; it is Obesity. The number of overweight children in the United States has risen dramatically since the early 1960s. In 1960 the National Health and Nutrition Examination Survey reported that out of children ages 6-11, 4% were overweight, and out of children ages 12-19, 5% were overweight. In 2000, the same survey reported that children age 6-11, were 15.3% overweight, and in the 12-19 age range, 15.5% were overweight (Irwin, Symons, & Kerr).

The increasing percentage of youth who are becoming overweight or obese has become a dangerous epidemic in America. Many illnesses associated with Obesity, and previously only applicable to adults, are being seen in very young children. For the first time in history, because of overweight and obesity, today’s young people may live shorter lives than their parents.

The 1996 Surgeon General’s Report on Physical Activity and Health stated that physical activity is vitally important in reducing chronic diseases such as Obesity. Physical Education programs do not only provide children with physical activity, but also provide the skills and knowledge necessary to continue an active lifestyle through adulthood. There are many problems with the traditional models of physical education, and better quality programs are desperately needed in order to make a significant impact on the Childhood Obesity epidemic.

The ever increasing levels of Childhood Obesity and related diseases are an issue that has the attention of health and physical activity groups, and government alike. Many of these institutions agree that quality physical education can be the most powerful weapon available in the fight against youth obesity.

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Jamcore Training Blog

The Alternate Day Diet

Fry Your Quads with One Simple Exercise and Two Secret Moves

Stick to Your Diet, Order Half Sizes

Obi Obadike: First African Amercian on a Canadian Fitness Magazine

Yoga Blocks

Take Control of Your Diet This Holiday Season

Does Vitamin C Help the Common Cold?

Raw Food Movement

Diet Tales from Hollyweird

The Importance of Quality Physical Education

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