Newsletter
HotBod February 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.
TRAINING CORNER: Mind in Muscle
One of the most overlooked principles of weight training is the "mind-to-muscle link". It is all too common for a woman to mindlessly lift weights without thinking about the movement that she is executing. However, weight training is not simply about lifting a weight from Point A to Point B-it is about working a muscle through a complete range of motion. Absolute concentration is necessary to make satisfactory gains.
Simply stated, the mind-to-muscle link is a melding of mind and muscle so that they become one. It requires that you visualize the muscle that you are training and feel that muscle work as you perform each repetition. This ensures that total focus is applied to the target muscle, maximizing the results of your efforts. Without proper focus on the muscle that you are targeting, supporting muscles and connective tissue will often take over in the performance of the lift. This results in less-than-optimal development of the area that you are working and increases the chance of training injury.
In order to heighten your mind-to-muscle link, It is often beneficial to utilize a technique called "guided imagery". With this technique, you visualize your muscles the way you want them to look and then imagine them taking this form as you are training. For instance, if you are training your hamstrings, you might visualize the back of your legs as being lean and hard, completely devoid of fat or cellulite. Then, as you are training, imagine your hamstrings becoming harder and tighter with each repetition, with beautiful shape and symmetry.
To enhance this process, it can help to think of someone whose physique you admire such as an actress, model or even a friend with a great body! This not only keeps motivation levels high, but it forces you to constantly be in tune with your muscles and ensures complete concentration throughout each repetition.
Thus, if you want to achieve your ideal physique and maximize your body's potential, it is essential that you develop a keen mind-to-muscle link. Training is a highly mental process and you can accomplish more than you ever thought possible simply by having the proper mental framework!
NUTRITION CORNER: Spice it Up
Many people assume that low-fat foods have to be bland and tasteless. Au contraire! A great way to add flavor to your foods is by using a variety of spices and condiments. Most of these products have no fat and can greatly improve the palatability of your dishes. Paprika, Cajun seasoning, black pepper, oregano and many other spices help to augment the flavor of your foods. They can either be added to your foods before cooking, or in some cases applied post-production.
Marinating meats and poultry in balsamic vinegar and/or Dijon mustard is another great way to add flavor. This helps to tenderize meat and creates another way to add variety. A word of caution: Stay away from spices that have sodium as an ingredient. These spices make you retain water which, of course, is counterproductive to staying lean. Experiment with different combinations of these spices and you will find that low fat can really taste great!
SUPPLEMENT REVIEW: MCT Oil
MCTs are a unique type of fat. They are less calorically dense than other fats, containing only eight calories per gram. Moreover, because of their unique molecular structure, they are atypical in that they bypass the usual mechanisms by which the body stores fat. Rather than breaking down into fatty acids, MCT's are transported directly into the liver where they are rapidly converted into an instant energy source. Due to this occurrence, the body prefers to utilize them for short-term energy instead of depositing them into fat cells. In essence, they function as a cross between carbohydrates and fats, without the downside associated with each.
MCTs can be an excellent supplement when you are restricting carbs from your diet. They provide an alternate energy source without increasing insulin surges. During times of caloric restriction, they also help to keep your metabolic rate elevated, sparing muscle tissue from catabolism.
There are no major side-effects to MCTs. Occasionally, you might experience cramps or diarrhea. These effects can be mitigated by taking the MCTs with solid food, which helps assimilation. Overall, when used in a proper context, MCTs can be an excellent supplement.
Supplement Grade: B+
