Real Men- Meet Jamo

Its not only the women that have to work hard to acheive their goals- men need to put in just as much effort to show results- their goals may be different than a woman- so therefor they need to train their bodies in a different way. I've had the privelege of training with Jamo Nezzar- The official trainer of Miss California USA. Now, he may not look like your average Joe on the street- but his training ethic and commitment to his work is so motivating- I needed to hear his secrets. . We took some time to chat and get back to basics- so for all men looking improve their health and fitness routines- listen up!

Jamo on the right

What would you recommend to someone just starting a fitness program- has done nothing before- where should they start?
They need to first set their goals, understand what it takes to get fit and healthy -be committed yet understand that they are doing it for one reason and that's to get healthy for themselves. Once they do this they have to learn the basics of training either by researching the best training advice or get a GOOD trainer to teach them how to workout then go from from there.

What is the best way to gain muscle mass yet lose fat at the same time?

For a man I think they should follow a bodybuilding style training to gain mass which will increase THEIR WEIGHT! While maintaining perfect form at the same time they need to clean up their diet, a diet that is slightly high in protein and carbs and low in fat. 

For the sports enthusiast, what would you suggest to someone looking to increase stamina in basketball playing or any other sport?

The best Style of training for the sport enthusiast is Core functional training, as well as interval training! 

Do you feel men and women work out differently? What needs to be done different?

Yes men and women needs to train differently. Men can go for a more bodybuilding style training while still doing core functional work. Women need to stick to core functional work with lighter weights and more emphasis on activating the muscle tissue and elongating it to give them that feminine look.

What motivates you to work out everyday?

I don't workout everyday :) I rest two days a week. what motivate me to workout is the feeling I get when Im done as well as COMMON SENSE, we were created to act and react! The day we stop moving is the day we die. If you don't workout you will shut down!

For more info on Jamo you can visit www.jamcoretraining.com

Winter Workouts

I recently took a trip to the icy cold and snowing New York City. During my stay I came to appreciate more than ever the great weather we have here in California and how it makes it so much easier to exercise daily. I wondered what it would be like to live there- would I still be able to commit myself everyday? What would motivate me? How would I do it? For cardio purposes- theres nothing better than a good ole outdoor run. In icy weather just be careful of a few extra details. For weight lifting- if space permitted- I'd definately dedicate a space in my home for workouts- getting a great workout without much equipment is so easy these days- especially with all the D.V.D's and home workouts available. If that doesnt work out- I may need to join the all-mighty gym. Ya-the gym. The place I used to call home. Yet ran away from years ago and never looked back. It does have its advantages though- and I know many people that swear by it. So- its your choice- If you have the patience and stamina to run on a treadmill or elliptical by all the means thats your way to go- if you're like me and absolutely cant-take advantage of prospect and central park for your outdoor cardio. They both have mapped routes for your convenience- and runners are always there no matter the weather so thats motivation in itself.

If you chose to join a gym, I'd suggest joining with a friend. My biggest issue with belonging to a gym was actually motivating myself to get to one. I had the attitude of "If I dont get to the gym, I cannot work out". Which is not true- there are so many things you can do "out of the gym". However having a place that is indoors and you have all the equipment you need is essential to committing to a fitness program. So find a friend that will go with you- one that you know will stick with it. Don't pick someone that you know will find every reason to cancel on you- unfortunately thats only money lost on your part so be smart when picking someone. I'd suggest hiring a trainer for the first few times to get you started. If you are unable to- keep in mind that a lot of gyms offer free consultations for new joiners- so milk that for all its worth! Schedule a time to get evaluated. Ask the trainer good questions. Here are some great q's to ask to get the most out of your free consultation.

-Your weight

-Your measurements

-Your percentage of body fat

-Your BMI

-Whats a healthy weight range and body fat that you should be striving for

-Trainers are supposed to give you a tour of the gym and show you how to use the machinery. Tell them you already know the machines and what them to show you a few moves to do with free weights. The machines are easy to learn on your own- just read the instructions or watch someone doing them with their personal trainer. 

Once you've joined- become a good yenta. I always used to watch what other trainers were doing with their clients. Especially if you're going with a friend- come up with some great moves that you've learned on your own or seen others do and do it together. Just be careful with heavy weight lifting- I'd suggest using lighter weights if you're not being spotted or monitored by a professional.

If you chose the outdoor cardio, please be careful and follow these guidelines! The last thing you want is to injur yourself- it will only set you back weeks on your workouts so be smart about it.

Put on the Right Clothes

Layers that you can shed are essential. Start with a moisture-wicking base, a second layer for insulation, and an outer layer for blocking wind.

Protect Yourself

Most of your body heat is lost through your head and hands, so gloves and hat are a must. Make sure whatever you pick is light and can easily be shoved into a pocket if you get too hot. For your feet, choose wool running socks.

Use a Route

Especially with icy conditions, you want to make sure you're following a well-lit and paved route. Icy conditions means slippery and wet roads, so be very careful when chosing a route.

Try to use the right direction

If you can, try to run into the wind when you begin, and away from the wind when you finish. Running into the wind when you're all sweaty can cause stress and too much cold exposure.

Do a Good Warm-Up

Take time before you run to get your joints and body loose. Do your warm-up indoors, if possible, and focus on dynamic stretches like leg swings and walking toe touches- they tend to warm you up quickly.

Stay Hydrated

Winter months tend to be drier- and especially with the cold you feel less thirsty, but your body is still sweating so you need to replenish fluids just as if it were hot outside.

Whatever you chose..be safe and be reasonable. Know your limits and what you're capable of. Chose the method that you know and believe you can stick with.

Real Women- Meet Sarah

Sarah Nagar, 22 is a friend I've known for years- more of a sister I should say. After getting married, she moved to NY with her husband Menachem. When she moved back to California I noticed a complete transformation in her body. She never looked better- and I had to know how she did it..so to continue on the Real Woman project- meet Sarah..

• Original weight: 140-145
• Beginning work out: 3 days a week for one hour each time. I started out with 15-20 minutes cardio alternating between treadmill and/or elliptical or dance class. Then worked out for 40-45 minutes with a trainer doing strength training. (Focusing on just toning) and wanting to lose about 5 pounds.
• Results: Within the first month of working out, I gained energy, slept better at night, helped with my digestive system, however, did not loose weight right away. I lost about 3-5 pounds within 6 weeks.
• Diet: I found out that I was allergic to dairy, so I cut that out of my diet completely. So by now, my diet was the same as it was before just minus the dairy. When I cut out the dairy I easily lost another 5-6 pounds totaling about 11 pounds altogether. 
• I realized that the weight came off easier because of diet, which encouraged me to eat healthier.
• Before the "diet change" all I was eating was no breakfast, just coffee, I had a huge salad for lunch, a lot of snacks, a lot of fruit, and a HUGE dinners consisting of pasta, meats, dairy products, etc...
• I continued working out, now 4 days a week, same cardio, but different strength training exercises every day. 

• Diet progress: Due to food allergies etc…I began to figure out what was the cause of these reactions through a process of elimination. I cut out anything that I thought might be unhealthy, like white flour, sugar, anything with artificial flavoring in it. My diet consisted of,                           

·         2 slices of Ezekiel bread in the morning with a half an avocado, onions, tomatoes, and an egg (or 5 egg whites). I would have a coffee as well.

·         In between breakfast and lunch I would have a protein smoothie with a very small portion of fruit ( because I couldn’t eliminate ALL fruit.

·         For lunch I would have a salad with either tuna or any other protein.

·         I would have a bowl of oatmeal in between lunch and dinner as a snack.

·         For dinner I would have chicken, or fish, or meat, with rice, or veggies on the side.

·         Most of the weight came off when I cut out sugar (including all fruit), wheat (any and all wheat), dairy, and exercising consistently (even for a few minutes every day)

·         End point: I am now about 123-125 pounds. Altogether I lost about 25. My lowest was 118 which was way too small, so I added fruit and sprouted wheats back into my diet when I realized that that wasn’t the main cause of my allergies. From that I gained a healthy 2-5 pounds back. (Yes, fruit can make you gain that much!!)

  

To maintain, I still work out but not every day. I work out about 3 times a week because I don't want to loose any more weight. An hour each time. Half cardio, half strength training.   

 

*I've included a pic of Sarah before her transformation. Great job Sarah- keep up the great work- you're an inspiration to many others.