Newsletter
HotBod January 02
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," was just released last week. It details complete training routines for the shoulders, chest and arms, as well as having extensive nutritional information, healthy recipes and an entire chapter for getting into shape for a specific event like a wedding or fitness competition. You can check it out at the link below:
Look Great Sleeveless
TRAINING CORNER: The Myth of Bulking Up
It's amazing, but even in these enlightened exercise times, I still get tons of emails from women who are afraid that they'll bulk up if they lift weights. Unfortunately, it seems that some myths never die.
The simple fact is, however, the chances that weight training will make a woman resemble a female bodybuilder are about as good as seeing an elephant fly (all right, maybe they're a little greater than seeing an elephant fly, but not much more). The reason has to do with testosterone-a hormone that's secreted by the testes (in males) and, to a lesser extent, the ovaries (in females). Testosterone has two main functions. First, testosterone is androgenic (i.e. masculinizing); it promotes male-oriented characteristics such as the growth of facial and body hair, male-pattern baldness and deepening of the voice. Second, testosterone is anabolic (building); through a complex process, it interacts at the cellular level with muscle tissue to increase protein synthesis - the primary stimulus for initiating muscular growth. Hence, there is a direct relationship between testosterone and muscle mass: the more testosterone you secrete, the greater your propensity to pack on muscle.
On average, women produce only about one-tenth the amount of testosterone as their male counterparts; this is nature's way of preserving "femininity." As a result, it's virtually impossible for women to add a significant amount of muscular bulk to their frame. Without an anabolic stimulus, muscle tissue simply has no impetus to hypertrophy (get bigger) and muscular growth remains modest, even at advanced levels of training.
That said, if a woman doesn't train in a manner consistent with her goals, she can acquire more mass than desired. This is why it's important to understand the science of training and apply the knowledge in your routine. As a rule, to achieve a lean, toned physique, it is best to train in a high rep format, using 15 to 20 reps per set. This will diminish the reliance on fast-twitch muscle fibers, which are the main type of fibers in mass development. Provided you keep the reps in this high-rep range, you'll develop a "toned" look without adding significant size to your frame.
NUTRITION CORNER: The Role of Olive Oil in the Diet
If you've been reading this newsletter for some time, you should hopefully know that fats are a necessary component in your diet. The ultra-low fat diets of the past are passé. They have been shown not only to be unhealthy, but also inferior in promoting fat loss. At minimum, you should consume about 15 percent of your calories from fat, with the vast majority coming from unsaturated sources.
Olive oil, a monounsaturated fat, is perhaps the best known of all the unsaturated fats. It's often called a "neutral" fat because it neither raises nor lowers blood cholesterol levels. This, however, is somewhat misleading. Olive oil contains heart-healthy compounds such as phytosterols, polyphenols and antioxidants that have been shown to improve lipid profiles. Hence, olive oil does indeed promote heart-healthy benefits and should be included as part of your diet.
When choosing an olive oil, make sure to get one that is "extra virgin." This ensures that it is completely unrefined and hasn't gone through industrial processes like degumming, bleaching and deodorizing. These procedures remove the health-related benefits of the oil and render it nutritionally unsound.
Also, try not to cook with olive oil. It has a fairly low "smoke point" (meaning that it burns easily) and therefore loses its benefits when overheated. If desired, it can be used for stir frying when the heat is below about 300 degrees.
SUPPLEMENT REVIEW: Vanadyl
What it is: Vanadyl is a trace mineral that is required in minute amounts in the diet.
What it does: From an exercise/body composition perspective, the primary role of vanadyl is to mimic the effect of insulin and improve insulin sensitivity. Users have reported increased vascularity and better pumps from working out, as well as enhancing the effects of other supplements such as creatine monohydrate.
The verdict: Vanadyl (generally consumed as vanadyl sulfate) has made a comeback of late in many exercise circles. However, despite its reemergence, there is no evidence that vanadyl has any effect on either exercise performance or body composition. Although no side effects have been reported at recommended dosages, taking the supplement is just a waste of time and money.
Supplement Grade: F
