Newsletter
HotBod August 2000
Welcome All:
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. Don't hesitate to write if you have any comments or suggestions.
I'm pleased to announce that I've signed with Prentice Hall Press for my next book entitled, "Look Great Naked: Slim Down, Shape Up and Tone Your Trouble Zones in Just 15 Minutes A Day!" The book is slated for release on January 2, 2001. I'll keep you posted. My first book, Sculpting Her Body Perfect, is now in its third printing with over 35,000 copies in print. Thanks to everyone who has helped to make it a success. Please keep the feedback coming.
Also, I'll be appearing on FOX News Channel on Thursday, August 25 at 11:40 a.m. doing a piece on time saving workouts. And, for those in the New York area, I'll be on Today in New York on Sunday, August 13 at approximately 7 am doing a spot on the best way to train your abs. Hope you can watch.
TRAINING CORNER: A Natural Breast Lift?
Breast augmentation is one of the most popular of all cosmetic procedures. Each year, more and more women opt for a surgical solution to increase their proportions. As an alternative, exercise has been promoted as a natural method for bust enhancement. So the question arises: Can performing targeted chest movements really supplant surgery and provide an alternative to implants? Well, the answer is: it depends.
On one hand, performing chest exercises will not substantially increase breast size. You see, the majority of breast tissue is comprised of fat and exercise, of course, certainly won't add to the amount of fat in your chest! While exercise will produce some increase in the chest muscles (pectorals), it isn't enough to make an appreciable difference in magnitude. Thus, if you're an "A" cup, you can't pump yourself up into a "C" cup, no matter how hard you train.
On the other hand, targeted chest training can help to defy gravity. By improving the surrounding musculature, breasts will stay firm and resist the tendency to sag as the years go by (without muscle, fat will succumb to gravity very easily). Moreover, with proper training, you can develop a "line" that runs down the center of your chest, creating the illusion of cleavage and adding fullness to the breast region. Hence, although you won't gain much in the way of inches, it will help to give the appearance that you have more than you've actually got!
For best results, you need to employ both compound movements (presses, push-ups, chest dips) and isolation movements (flyes, crossovers pec deck) while constantly varying the angle of training (from flat to incline). In this way, you'll ensure complete pectoral development and maximize your genetic potential.
NUTRITION CORNER: Lose Fat/Keep Muscle
One of the most frequent questions that I'm asked is, "What is the best way to lose fat while preserving lean muscle." This can be a tricky proposition. Certainly, it's easy to lose weight: just cut way back on your calories and the weight will fall off. The only problem is that this strategy will also cause a considerable loss of lean muscle which, in turn, will result in a dramatic slowdown in metabolism. Ultimately, you'll end up gaining back all the weight that you'd lost--and then some!
It's important to realize that creating a nutritional program is an individualized process. Depending on your metabolism, insulin sensitivity and other issues, differences in caloric intake and macronutrient profile will prevail. With that said, here are some pointers to maintain lean mass while losing bodyfat:
1) Maintain a caloric deficit of no more than 20 percent of your required caloric intake with a maximum deficit of 500 calories. Never go below 1200 calories total per day. You can't safely lose more than about one or two pounds of fat per week--any more and you're just losing muscle. By maintaining a modest caloric deficit, you'll help to ensure that the majority of weight loss is from fat.
2) Eat five to six small meals per day. Frequent meal consumption prevents your body from going into "starvation mode", thereby keeping your metabolic rate elevated.
3) Consume at least 1 gram of protein per pound of bodyweight. This will keep your body in a positive nitrogen balance and help to ensure that your body receives enough protein to maintain muscle.
4) Keep saturated fats as low as possible--the bulk of fats should be from polyunsaturated sources (omegas 3 and 6). Saturated fats are biologically inert--their only purpose is to promote fat storage. Essential fats of the polyunsaturated kind, on the other hand, have numerous biological functions and, with proper intake, can actually improve metabolism and regulate insulin function.
5) Consume most of your starchy carbs earlier in the day and make sure the carbs are of a low-glycemic nature. Not only will this stabilize insulin levels, but it will allow your body to utilize carbs when you are most active. Remember, if carbs aren't utilized for energy, they either can be stored as glycogen (and there is only a limited amount of glycogen stores) or else be stored as triglycerides in your fat cells.
6) Eat lots of green vegetables--they are like "green water" and are very filling, thereby suppressing appetite. It's virtually impossible to overconsume green veggies!
SUPPLEMENT REVIEW: Yohimbe
What it is: Yohimbe is an herb made from the bark of the yohimbe tree.
What it does: Yohimbe is purported to increase thermogenesis, thereby aiding in fat loss. It also is considered to be a mild aphrodisiac and is used in the treatment of male impotence.
The verdict: There is little evidence to support the claims that yohimbe is a potent aid for weight loss. At best, it produces only a mild thermogenic effect and is not nearly as effective as beta agonists such as ephedra. Its main benefits appear to be limited to the treatment of sexual dysfunction.
Supplement Grade: C-
