Newsletter
HotBod December 1998
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.
TRAINING CORNER: Fab Abs
In respect to training, the abdominals are perhaps the most misunderstood muscle group. Even many "advanced" trainees have misconceptions about how to create an effective ab routine. In order to understand the essentials, let's first dispel some myths regarding abdominal training:
Training the abdominals will not make your stomach flat! You can perform abdominal exercises for hours on end, but this will not serve to decrease the size of your stomach. Abdominal fat can only be reduced by maintaining a proper diet, building muscle (which increases resting metabolic rate) and performing cardiovascular activities.
You shouldn't train your abdominals everyday! While there is a belief that the abs should be trained daily, increased frequency will not translate into better results. Your abs can be overtrained just like any other muscle group and therefore need rest in order to repair muscle tissue. Further, they receive indirect stimulus in virtually every weight training exercise that you perform, increasing the prospect of overtraining. Consequently, performing abdominal exercise more than two or three times a week will have no additional utility and can actually decrease the quality of your abs.
So...what is the best way to train abdominals? Anatomically, the abdominals (rectus abdominis) are really one sheath that runs from the pelvis to sternum. Thus, you really cannot 'separate' upper abdominal training from lower abdominal training. Any abdominal exercise that you perform will train the entire abdominal complex. However, certain exercises can put more stress on the lower and upper abs. As a rule, any abdominal exercise where you are lifting from the shoulder complex (i.e., crunch) will tend to focus more on the upper abdominal area. Any exercise where you lift from the pelvis (i.e., leg raise) will tend to focus more on the lower abdominals.
In terms of performance, six to nine sets of abs to failure, two or three days per week is all that is needed for optimal abdominal development. Cut out the fat and you'll soon be sporting a tight, toned midsection! For a more detailed discussion on this topic, check out my article, "The Less is More Abdominal Workout," at http://www.highnrg.com/articles/articles.htm.
NUTRITION CORNER: Alcohol/The Bad and the Ugly
Many women claim to eat very healthfully but complain that they are dissatisfied with their bodyweight. They count every gram of fat and regiment their eating patterns, yet still can't seem achieve their ideal physique. Upon closer examination, alcohol is often at the root of the problem.
Alcohol has more than seven calories per gram (as opposed to protein and carbs which have only four), thus it is very calorically dense (superceded only by fat, which has nine calories per gram!). Therefore, even small amounts of alcohol tend to contain a fairly high concentration of calories. This is in addition to the calories that are in the drink itself. Liqueurs are especially high in sugars and fats, as are many other popular drinks such as pina coladas and daiquiris. Moreover, studies have shown that alcohol increases appetite and tends to make a person more likely to eat higher fat foods.
In addition, alcohol is toxic to your body. It has a catabolic (destructive) effect on muscle tissue and infiltrates your body's organs. Not only does this result in a slowdown of your metabolism, but it causes the formation of fatty deposits, especially in your liver.
Thus, if you want to maintain a lean, hard physique, it is strongly recommended that alcohol consumption be kept to a minimum. If you must drink, low-alcohol alternatives such as wine and light beer are preferred choices.
SUPPLEMENT REVIEW: Ephedra
Recently, weight loss supplements have come under intense scrutiny. The FDA has taken a stance against many of these products and fear has pervaded the industry. A popular weight loss supplement called ephedra has felt the wrath of this backlash. The government is now taking steps to restrict the sale of ephedra-based products. But is this bad publicity justified?
There have been several documented cases where ephedra (the herbal derivative of ephedrine) caused heart problems and even death. However, in taking a closer look, the reported incidents all involved individuals with previous heart-related illness (high blood pressure, etc.) and each took doses well above prescribed levels. Ephedra has been used for many years as an ingredient in asthma and antihistamine formulas, without ill-effect. When taken in moderation by healthy individuals, it has an excellent safety record. In fact, the amount of emergency room visits attributed to plain old aspirin dwarfs that of those attributed to ephedra!
This is not to say that ephedra is without risk. There are definitely potential side effects associated with the use of the herb. It is a mild stimulant and can cause increased heart rate, irritability, insomnia and agitation in certain individuals. Accordingly, it is contraindicated for those with a pre-existing heart condition. Consult your physician before using this product and never use it for more than a few months at a time as it can down-regulate beta-receptor activity.
But does Ephedra really help to reduce body fat? The answer is an unequivocal, yes! It has proven to be one of the most effective weight loss supplements available-better than most prescription weight loss medications. Studies have shown that an ephedra/caffeine aspirin combination produced weight loss superior to that of other available alternatives. By stimulating your beta receptors, it increases your body's internal production of heat (a process called thermogenesis). Ultimately, this helps your body to burn fat for fuel.
In conclusion, ephedra can be an excellent weight loss aid, but don't expect it to magically melt away the pounds. You'll need to combine its use with a proper nutritional regimen or results will be compromised.
Supplement Grade: B+
