Newsletter
HotBod December 01
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 my new book, "Look Great Sleeveless," will be released in a few weeks. A follow up to the hugely popular "Look Great Naked," this book focuses on upper body training, with targeted workouts for the biceps, triceps, shoulders and chest. You can check it out and preorder if you wish at the link below:
Look Great Sleeveless
TRAINING CORNER: The Q-angle and Training
During training, women are predisposed to knee-related injuries. This is primarily due to an increased Q-angle (the angle formed between the knee and hip). Since women tend to have naturally wide hips (to accommodate the demands of childbirth), they generally have larger Q-angles than their male counterparts. A large Q-angle causes lateral displacement of the femur (thighbone), heightening patellar forces during impact activities. As a rule, the wider your hips, the greater the risk of injury to your knees.
Fortunately, regimented strength training can be beneficial here. A well-designed routine that employs exercises involving knee flexion (especially compound movements such as the squat, leg press, and lunge) not only develops the quadriceps muscles that surround the patella region, but also strengthens the supporting connective tissue too. This helps to stabilize the knee joint and prevent it from getting damaged.
Still and all, care should be taken during exercise to reduce the prospect of injury. Generally speaking, repeated use of high-impact maneuvers should be avoided. Step aerobics, in particular, can be detrimental to long-term knee health. Plyometrics and other shock-training exercises also should be used with discretion. If clinically indicated, a neoprene brace can be worn to provide greater stabilization to the area.
NUTRITION CORNER: Weight Loss and Variety
They say that variety is the spice of life. However, when it comes to losing weight, this axiom doesn't ring true. In fact, quite the opposite applies.
Studies have shown that limiting your choice of foods promotes weight loss. The phenomenon has been called "sensory-specific satiety." Simply stated, this means that when you are bored with your diet, you become full faster and thus eat less food. Since weight management is directly related to caloric intake (remember the law of thermodynamics!), increased variety is an impediment to staying lean.
The bottom line is that, when you are dieting, it can be beneficial to eat the same foods from one day to the next. Ultimately, you'll tend to have better success losing weight. However, it also can be beneficial to insert a "cheat day" into your regimen. Use the cheat day to eat anything you desire. This will help to keep you sane and prevent the urge to binge eat.
SUPPLEMENT REVIEW: Ginkgo Biloba
What it is: Ginkgo biloba is a Chinese herb derived from the maiden hair tree.
What it does: Ginkgo biloba has a wide variety of purported benefits. It is most prominently used to enhance blood flow, especially to the brain, and thereby improve cognitive function. It also acts as an antioxidant, helping to prevent free radical damage to cells. There are even claims that it can help to offset serious diseases such as Alzheimer's and depression.
The verdict: There is a fairly large body of evidence supporting the efficacy of ginkgo biloba's ability to improve vascular blood flow. Studies have shown some improvements in cognitive function and short-term memory. However, its ability to prevent disease is less convincing. Research has not been able to prove that ginkgo is beneficial from those suffering from Alzheimer's or other mental illnesses. Side-effects are rare with the herb although it has been linked to excessive bleeding when combined with aspirin intake. Thus, before taking the supplement, it is best to consult with your physician.
Supplement Grade: B
