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Jameson Wolff

Jameson wolff Personal Trainer
JWFITNESS SYSTEMS – A DEEPER LOOK

“I believe that self-confidence and the ability to move one’s body with freedom and energy are essential for achieving personal challenges and living a fulfilling and meaningful life. It all starts with taking control of your own well-being.”

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Read the blog for evidence based tips, effective workouts, and for the motivation you need to put those things into action.

How To Accuratley Track Your Weight

Intermittent Fasting

References: – www.leangains.com

Do You Need To Eat Every 2 Hours

References: i. Schoenfeld BJ Effects of meal frequency on weight loss and body composition: a meta-analysis. Nutr Rev. 2015 Feb;73(2):69-82 ii. Munsters MJM, Saris WHM (2012) Effects of Meal Frequency on Metabolic Profiles and Substrate Partitioning in Lean Healthy Males. PLoS ONE 7(6): e38632. iii. MA Taylor Compared with nibbling, neither gorging nor a morning…

LOW CARB Dieting

References: i. Wu H, Wylie-Rosett J, Qi Q. Dietary Interventions for Weight Loss and Maintenance: Preference or Genetic Personalization? Curr Nutr Rep. 2013 Dec;2(4):189-98. ii. Manninen AH. Is a calorie really a calorie? Metabolic advantage of low-carbohydrate diets. J Int Soc Sports Nutr. 2004 Dec 31;1(2):21-6. iii. Stern L, et al. The effects of low-carbohydrate…

GOOD Vs BAD Fats

References: i. Robert A. Robergs,1 Farzenah Ghiasvand, Biochemistry of exercise-induced metabolic acidosis Am J Physiol Regul Integr Comp Physiol 287: R502-R516, 2004; 10.1152/ajpregu.00114.2004.

How MANY Meals Should You EAT

References: i. Schoenfeld BJ Effects of meal frequency on weight loss and body composition: a meta-analysis. Nutr Rev. 2015 Feb;73(2):69-82 ii. Munsters MJM, Saris WHM (2012) Effects of Meal Frequency on Metabolic Profiles and Substrate Partitioning in Lean Healthy Males. PLoS ONE 7(6): e38632. iii. MA Taylor Compared with nibbling, neither gorging nor a morning…

FAST Digesting CARBS for Performance

References: i. Jentjens R, Jeukendrup A. Determinants of post-exercise glycogen synthesis during short-term recovery. Sports Med. 2003;33(2):117- 44. ii. Stephens FB, et al. Post-exercise ingestion of a unique, high molecular weight glucose polymer solution improves performance during a subsequent bout of cycling exercise. JSports Sci. 2008 Jan 15;26(2):149-54.

What a BALANCED Diet can look like

References: a. Gibson SA. Dietary sugars intake and micronutrient adequacy: a systematic review of the evidence. Nutr Res Rev. 2007 Dec;20(2):121-31. b. Food and Nutrition Board, Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. 2005. c. Conference Proceedings, AAUKC 2013/2014, Alan Aragon

Do High Protein Intakes Cause Health Issues

References: Effect of short-term high-protein compared with normal-protein diets on renal hemodynamics and associated variables in healthy young men. Am J Clin Nutr 2009;90:1509–16 Is Increased Dietary Protein Necessary or Beneficial for Individuals with a Physically Active Lifestyle? April 1996:(11)s1694175 Effects of Dietary Protein Restriction on the Progression of Advanced Renal Disease in the Modification…

Alcohol & Fat Loss

References: Anne Raben, Meals with similar energy densities but rich in protein, fat, carbohydrate, or alcohol have different effects on energy expenditure and substrate metabolism but not on appetite and energy intake Am J Clin Nutr 2003;77:91–100. POPPITT et al, Short-Term Effects of Alcohol Consumption on Appetite and Energy Intake. Physiology& Behavior,Vol.60, No. 4, pp.…

Carbohydrates

References: Wu H, Wylie-Rosett J, Qi Q. Dietary Interventions for Weight Loss and Maintenance: Preference or Genetic Personalization? Curr Nutr Rep. 2013 Dec;2(4):189-98. Manninen AH. Is a calorie really a calorie? Metabolic advantage of low-carbohydrate diets. J Int Soc Sports Nutr. 2004 Dec 31;1(2):21-6. B. Ess6n-Gustavsson, Glycogen and triglyceride utilization in relation to muscle metabolic…

Fats

References: Andrea C, Is a calorie a calorie? Am J Clin Nutr 2004;79(suppl):899S–906S. Robert A. Robergs,1 Farzenah Ghiasvand, Biochemistry of exercise-induced metabolic acidosis Am J Physiol Regul Integr Comp Physiol 287: R502–R516, 2004; 10.1152/ajpregu.00114.2004.

3 BENEFITS to Protein:

References: Cuthbertson D et. al. Anabolic signaling deficits underlie amino acid resistance of wasting, aging muscle. FASEB J. (2005) 19(3):422-4. Tipton KD et. al. Nonessential amino acids are not necessary to stimulate net muscle protein synthesis in healthy volunteers. J Nutr Biochem. (1999) 10(2):89-95. Biolo G et. al. Physiologic hyperinsulinemia stimulates protein synthesis and enhances…

Macronutrients

Reference: – Andrea C, Is a calorie a calorie? Am J Clin Nutr 2004;79(suppl):899S–906S.

Flexible Dieting

References: Tiffany M. Stewart, Donald A.Williamson and Marney A.White Rigid vs. flexible dieting: association with eating disorder symptoms in nonobese women Appetite (2002) QV, 39±44 doi:10.1006/appe.2001.0445 Joachim Westenhoefer Cognitive and weight-related correlates of flexible and rigid restrained eating behaviour Eating Behaviors 14 (2013) 69–72 Hollie A. Raynor, , Heather M. Niemeier, Rena R. Wing Effect…

HOW we BURN Calories

References: – Non-exercise activity thermogenesis – liberating the life-force. J. A. Levine, Endocrine Research Unit, Mayo Clinic, Rochester, MN, US

Does the TYPE of Food matter?

References: Johnston CS Postprandial thermogenesis is increased 100% on a high-protein, low-fat diet versus a high-carbohydrate, low-fat diet in healthy, young women. J Am Coll Nutr. 2002 Feb;21(1):55-61. Janet A Novotny, Discrepancy between the Atwater factor predicted and empirically measured energy values of almonds in human diets Am J Clin Nutr 2012;96:296–301. Non-exercise activity thermogenesis…

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Do CALORIES Matter?

References: Andrea C, Is a calorie a calorie? Am J Clin Nutr 2004;79(suppl):899S–906S. Hall KD, Sacks G, Chandramohan D, Chow CC, Wang YC, Gortmaker SL, Swinburn BA. Quantification of the effect of energy imbalance on bodyweight. Lancet. 2011 Aug 27;378(9793):826-37. (PMID:21872751) Thomas et al. A MATHEMATICAL MODEL OF WEIGHT CHANGE WITH ADAPTATION Math Biosci Eng.…

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HOW TO: Overhead Barbell Press

https://www.youtube.com/watch?v=R3nYy-Yqwwk
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HOW TO: Seated Barbell Back Hyper Extension

https://www.youtube.com/watch?v=7P55Q5u5r58