Newsletter
HotBod April 00
Welcome to all the new subscribers to the HotBod newsletter as well as those who have been with us from the beginning. Each month we'll explore issues relating to the three major areas of fitness: exercise, nutrition and supplementation. As always, your comments, questions and suggestions are always appreciated.
I am extremely pleased to announce that I have just agreed to a second book deal. My new book is slated for publication early next year and will be published by Prentice Hall. I'll keep you posted as events transpire. My first book, Sculpting Her Body Perfect, continues to rank amongst the top selling fitness titles. Thanks to all who have helped to make it a success! I'll be in Boston later this month conducting some booksignings. Stop by if you're in the area.
TRAINING CORNER: Does Strength Training Decrease Flexibility?
There is a long-held notion that bodybuilders are "muscle-bound" and can't even lift their arms high enough to scratch their heads. This stereotype has perpetuated the myth that strength training and flexibility are incompatible. However, when combined with regular stretching exercises, weight training has no effect on the elasticity of your muscles.
It is true that, every time you flex a muscle, it shortens in length. After repeated contractions, the muscle adapts to this shortened position, restricting its range of motion. If nothing is done to counteract this phenomenon, you will experience a decrease in mobility.
Fortunately, stretching helps to reverse the muscle-shortening effects of weight training. Simply stretching your muscles in between sets is enough to elongate your muscles to pre-exercise levels. As long as you adhere to a regimented program of stretching, it is possible to be extremely muscular and maintain terrific flexibility. You'll end up with a stronger, quicker body that is capable of producing explosive power.
NUTRITION CORNER: A Better Whey
Whey has long been considered the "gold standard" of proteins. It has the highest biological value, meaning that its inherent quality is top notch. However, it has been shown that whey is rapidly digested, taking less than three hours to leave the gut. Hence, much of the aminos from whey are used for energy rather than protein synthesis.
Casein, on the other hand, has always been looked upon as a poor quality protein. Due to its low biological value, it has been shunned by many nutritionists. Interestingly, though, casein digests more slowly than whey, taking more than six hours for complete assimilation. The longer the digestion process lasts, the more efficiently the protein can be used for anabolic functions. Thus, in actuality, casein has some advantages over whey.
From a practical standpoint, a combination of whey and casein seems to be the best choice. When consumed in conjunction with one another, digestion actually is increased to almost 8 hours. Thus, there is a synergistic effect from having both in the same sitting. Many meal replacements use this combo (such as Met-Rx, Myoplex, etc), but you can achieve similar benefits by mixing your own.
SUPPLEMENT REVIEW: Flaxseed Oil
What it is: As the name implies, flaxseed oil is an oil that is extracted from flaxseeds. It is mainly comprised of essential fatty acids-the ones that your body can't manufacture and are vital to a host of physiologic functions.
What it does: Flax can help to improve cellular function, aid in the production of hormone-like prostaglandins, regulate insulin function and even elevate metabolism.
The verdict: For those who don't get enough essential fatty acids from their diet (and most people don't), flax should be an integral component of your daily nutritional regimen. Flax is especially rich in alpha-linolenic acid, the most important of the EFAs and the one that generally is missing from most peoples diets. Depending on your body weight and dietary intake, one to three tablespoons per day are recommended.
Supplement Grade: A+
