Newsletter
HotBod December 99
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.
Thanks to everyone who has e-mailed me about my book, Sculpting Her Body Perfect. I greatly appreciate all of your feedback and I welcome any additional input.
TRAINING CORNER: Fab Abs
When it comes to exercise, the abs are one of the most misunderstood muscle groups. There are more myths associated with abdominal training than with any other body part. Perhaps the most common misconception is that the abdominals can and should be trained every day for optimal results. Unfortunately, there really is no basis to this theory. What escapes most people is that the abdominal muscles are no different than any of the other muscles in your body. As such, they need adequate rest in order to properly develop. For best results, work your abs no more than two or three times per week, focusing on the quality, rather than the quantity, of your efforts. Remember, overtraining your abs won't give you better results; it will only serve to diminish the appearance of your midsection.
In addition, you don't need to perform an exorbitant amount of reps to get that coveted six-pack. I often hear people claim to perform in excess of 50 reps per set for their abs. This endurance-oriented approach is decidedly counterproductive. The abs are comprised of roughly equal percentages of fast-twitch (strength-related) and slow-twitch (endurance-related) muscle fibers. Thus, extremely high reps will effectively bypass half of the muscle fibers in your midsection and shortchange the quality of your abdominal development. As a rule, keep your reps no higher than about 15 to 20 per set. If you can perform more reps than this for a particular exercise, add weights to the mix (i.e. hold a dumbbell on your chest for crunches, etc). Moreover, consider supersetting different movements. This will help to increase intensity, allowing better stimulation of the muscle complex.
NUTRITION CORNER: Nutritional Tips for the Holidays
On average, women gain six to eight pounds between Thanksgiving and the New Year! During this five week period, the endless array of holiday temptations combined with reduced levels of physical activity can really wreak havoc on your physique.
However, holiday weight gain is not inevitable. By simply maintaining your exercise program, you'll go a long way to staving off the accrual of bodyfat. And while it's next to impossible to completely abstain from holiday cheer, you can mitigate the extent of weight gain with the proper approach. Here are a few suggestions:
1) Eat before going out: The best way too counteract the urge to load up at a Christmas party is to have a hearty, nutritious meal just prior to leaving your house. Make sure to include plenty of green vegetables such as broccoli, green beans, asparagus and salads. These food sources have very few calories and, because of their fibrous content, help to keep a feeling of satiety for extended periods.
2) Drink plenty of water: Not only does water help to flush your system of impurities, but it also helps to keep you from getting hungry. Regular consumption of fluids throughout the day is a terrific appetite suppressant and can help to keep you from bingeing out. Shoot for a gallon of water each day, spaced out at routine intervals.
Avoid salty foods: Salt tends to increase your sensation of thirst. Unfortunately, when you're at a party, the types of beverages available tend to be alcoholic in nature. These high-calorie drinks are empty calories that do nothing but add to your waistline. Thus, unless you can subsist on club soda at the particular function, foods like pretzels, peanuts and other sodium-laden foods should be summarily eschewed.
4) Eat slowly: If you're at a party with a lot of fattening foods, don't scarf them down with reckless abandon. It takes time for your stomach to sense fullness, and eating quickly can cause you to overeat. Rather, take small bites, making sure to chew the food thoroughly.
SUPPLEMENT REVIEW: Glucosamine
What is it: Glucosamine is a naturally occurring substance that is involved in the formation of cartilage in the body.
What it does: Glucosamine helps your body to manufacture of collagen, the protein component of a fibrous substance that holds your joints together. Collagen is the primary constituent of "articular" cartilage, the shock-absorbing tissue that covers and protects the ends of your body joints. Loss of this cartilage is responsible for the symptoms associated with arthritis.
The verdict: Glucosamine is a terrific supplement for those with joint pain. It has been shown to be effective in people who are mildly to moderately arthritic-more so than many commonly prescribed painkillers. Significant improvements are seen after several months of use. It is still unclear as to whether there is any benefit to supplementation by those who are asymptomatic. However, there are no known side-effects to the supplement so, if you want to use it as a preventive measure, it really can't hurt to give it a try.
Supplement Grade: A
