Newsletter
HotBod December 2000
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 want to start out by wishing everyone a happy and healthy holiday. As the New Year approaches, I hope that you will continue to make fitness a priority in your life. If you are looking to optimize your routine, I urge you to check out my first book, Sculpting Her Body Perfect. Thanks to everyone who has helped to make it a success. Please keep the feedback coming.
TRAINING CORNER: Abdominal Machines: Are They Effective?
Have you watched late night TV lately? If so, you've probably seen infomercials for exercise machines that promise to simultaneously slim your waist and tone your abs to perfection. Ab Rollers, Gut Busters, Tummy Toners--the list goes on. But the question remains: do these machines really deliver on their promises? For the most part, the answer is no.
Certainly, abdominal machines (or any abdominal exercises, for that matter) have no effect on flattening your stomach. You can't spot reduce fat by performing specific abdominal movements--it's a physiologic impossibility. Crunch until the cows come home and you still won't slim your waist unless you eat right and perform total body exercise. And if you look at the small print in the infomercials, they clearly spell out this fact.
From an exercise perspective, many of the machines do have some utility. They can aid in abdominal performance, allowing you to execute the moves with proper form. This can be beneficial to beginners or those who have inherently weak abs. But for more advanced trainees, the machines are no better than traditional exercises in promoting abdominal development. Standard crunches and reverse curls produce results that are as good or better than any equipment on the market--and will save you some money, too!
NUTRITION CORNER: Is a calorie a calorie?
The old axiom that a calorie is a calorie has been professed for generations. And, to a certain extent, it does have some validity. If you eat too many calories, regardless of whether they come from protein, carbs or fat, you will gain weight. This follows the basic law of thermodynamics.
However, each macronutrient has a different effect on various body functions. Consider protein, for instance. Given the same caloric intake, protein is less likely to cause fat storage than either carbs or fat. In large part, this is due to the fact that a large percentage of calories from protein are burned off in the digestion process (called the thermic effect of food). Of all the macronutrients, protein has the highest thermic effect, burning off approximately 25 percent of protein of the calories consumed. In comparison, only 15 percent of the calories from carbs are burned off in digestion; fat has virtually no thermic effect whatsoever (which is one of the biggest reasons why it tends to promote fat storage).
What's more, protein helps to suppress appetite. This is a result of the hormonal response that accompanies protein ingestion. When protein is consumed, the duodenum secretes a hormone called cholecystokinin (CCK). Through an action that is not completely understood, CCK quells the urge to eat. Hence, it's been shown that a diet high in protein leads to a lower caloric intake, thereby promoting weight loss.
So although total calories are what primarily dictates weight loss, the composition of macronutrients can also be a factor. Hence, for those concerned with losing weight, a high protein diet is definitely beneficial.
SUPPLEMENT REVIEW: Melatonin
What is it: A hormone secreted by the pineal gland.
What it does: Melatonin helps to synchronize your circadian rhythm, allowing a better quality of sleep.
The verdict: Since levels of melatonin tend to decline with age, supplementation can be beneficial, especially for older women. While melatonin isn't a "sleeping pill" per se, it has been proven to aid in a more restful sleep for many people. Some do experience side-effects, though, which include nightmares and lethargy, so use it with caution. The suggested dose is approximately 1 mg per day.
Supplement Grade: B
