Newsletter
HotBod January 00
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.
Again, thanks to everyone who has e-mailed me about my book, Sculpting Her Body Perfect. I'm happy to report that it's one of the top-selling fitness titles! I greatly appreciate all of your feedback and I welcome any additional input.
TRAINING CORNER: Sports Drinks
Sports drinks are one of the most popular ergogenic aids. They are designed to replenish electrolytes, such as sodium and potassium, that are lost in sweat during intense exercise. With celebrity endorsements from athletes such as Michael Jordan, there is a prevailing belief that these drinks are necessary for optimal performance.
However, although electrolytes are depleted when you work out, these losses are usually insignificant. This is even more pronounced as you become more experienced with exercise. Over time, the body adapts to regimented exercise by conserving minerals. Ultimately, your sweat is mostly comprised of water, with only trace amounts of sodium and potassium excreted.
Moreover, sports drinks can be detrimental to those who are trying to lose weight. Some of the popular sports drinks contain more than 200 calories per serving! If used on a consistent basis, these extra calories really add up and contribute to excess fat storage. Clearly, this can be counterproductive to maintaining a lean physique.
The only time that sports drinks are truly beneficial is during lengthy endurance events such as a marathon or a triathelon. During long, drawn out exercise sessions (generally lasting more than two hours), sodium levels can drop precipitously, causing an electrolyte imbalance and decrease performance. Environmental factors, especially hot, humid climates, can exacerbate this situation. Hence, if you're participating in such an event, judicious use of sports drinks is warranted.
NUTRITION CORNER: For a Hard Bod, Go Easy on the Sauce
The world floats on a sea of alcohol. Whether it's the two-martini lunch, the evening happy hour or the after-dinner drink, alcohol is firmly ingrained in society. It is the most popular recreational drug in existence. In many circles, getting drunk is even a rite of passage-a rite that often continues throughout adulthood. With such widespread social acceptance, it's no wonder that about half of all Americans drink on a regular basis and more than five percent are heavy drinkers. However, for anyone who aspires to maximize her body's potential, alcohol is a definite taboo.
Make no mistake; alcohol will make you fat. It is calorically dense, containing over seven calories per gram (as opposed to carbs and protein, which have four). And this doesn't include the addition of mixers, which can significantly increase the calorie count. Take a look at the caloric content in some popular alcoholic beverages: a margarita has 600 calories, a martini 250 and a beer 150-pretty heavy stuff! What's more, these drinks are virtually devoid of any nutritional value. They are "empty calories" that do nothing but pack on the pounds. Considering these facts, even moderate drinking can have a decidedly negative impact on your figure.
It is difficult for the body to break down alcohol. The liver must use a tremendous amount of coenzymes (such as NAD and FAD) in order to assimilate alcohol. Thus, there are fewer coenzymes available to carry out metabolic functions (such as the Krebs cycle) including the breakdown of fat for energy. Moreover, since the Krebs cycle isn't working properly, excess acetate can't be broken down and is easily converted into fat. This process can begin after just a single night of heavy drinking.
With chronic abuse, the consequences of alcohol can be disastrous-often irreparable. Alcohol is a poison. It infiltrates your internal organs and has a toxic effect on everything that it comes into contact with. Your liver and spleen, in particular, become severely impaired and lose their ability to carry out vital duties. Forget about losing bodyfat; your entire metabolic system becomes dysfunctional. And don't think your muscles are immune from the carnage. Sustained bouts of heavy drinking rapidly leads to myopathy-a degeneration of muscle tissue that obliterates all of your hard-earned gains.
The best advice on alcohol is to limit consumption to an absolute minimum. If possible, eliminate it completely from your diet. Get used to the idea that you don't need alcohol to have a good time. If you're out at a party or dance club, order a club soda with a twist of lemon or lime. You'll soon appreciate the benefits that go along with being a teetotaler. When others are making fools out of themselves, you'll be calm and in control. You'll wake up hangover-free and won't regret anything you did the night before. And best of all, your physique will remain tight and toned, maintaining optimal performance capabilities.
SUPPLEMENT REVIEW: Vitamin C
What is it: Vitamin C, also called ascorbic acid, is a water-soluble vitamin that is found naturally in many foods as well as synthetically in a variety of supplements. Some common sources of Vitamin C are citrus fruits and various green vegetables.
What it does: Among its many functions, Vitamin C is a powerful antioxidant. It helps to quench free radicals- unstable molecules that can injure healthy cells and tissues. Millions of these dangerous villains are produced each day during the normal course of respiration. Environmental factors such as pollutants, smoke and certain chemicals also contribute to their formation. For those who are physically active (and if you're reading this newsletter, it's a good bet that you are!), free radicals are especially problematic. Due to increased oxygen consumption, free radical production skyrockets during exercise. This results in an inflammation of muscle tissue, impairing muscular function and slowing recovery.
The verdict: The RDA (recommended daily allowance) for Vitamin C is ridiculously low (only 70 mg). Supplementing this potent anti-oxidant can provide a plethora of potential benefits with virtually no downside. The evidence is mounting that high levels of Vitamin C are associated with better overall health and well being. And since it's water-soluble, any excess is simply excreted in the urine. It's virtually impossible to get enough Vitamin C from your diet. Thus, for best results, a daily dose of 1000 mg. is recommended.
Supplement Grade: A
