Newsletter
HotBod June 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.
My first book, Sculpting Her Body Perfect, will be going into its third printing shortly. Thanks to everyone who has helped to make it a success. Please keep the feedback coming.
TRAINING CORNER: Upright Rows and Shoulder Injury
Upright rows are a popular exercise for targeting the shoulders and supporting musculature. Recently, though, many fitness professionals have been cautioning against their use. They claim that upright rows put excessive pressure on the shoulder joint and therefore can cause injury to this area.
Provided they are done correctly, however, upright rows are a great exercise for developing the shoulders. It's important, however, to avoid bringing your arms past shoulder level during performance. When abduction combined with internal rotation goes past 90 degrees, the greater tubercle of the humerus (upper arm bone) approaches the acromium (part of the shoulder blade) which can impinge on the supraspinatus tendon and long head of the biceps. This can result in damage to the connective tissue in the shoulder region and cause a debilitating injury.
With that said, upright rows can be an excellent alternative to other shoulder movements and provide a great way to interject variety into your routine. Don't hesitate to integrate them into your routine.
NUTRITION CORNER: Sports Bars/The Missing Ingredient
Health food bars are touted as a convenient way to consume "quality" calories-a healthy alternative to other sugar-laden snacks. But buyer beware: If you total all the calories in some of these products, something doesn't add up-the nutrients! A sports bar might list 220 calories, but the total of all the nutrients listed is only 180 calories. How can this be? The answer: glycerol.
Glycerol is a three-carbon alcohol sugar. Because it has high water-attracting properties, it is added to bars in order to keep them moist; without glycerol, the bars would literally be hard as a rock. While, from a molecular perspective, glycerol technically is a carbohydrate, it doesn't really behave like one. Under most circumstances, it is used as a structural component (such as the formation of triglycerides) rather than affecting energy metabolism. Consequently, many supplement companies simply don't include the calories from glycerol in their nutrient profile.
However, for those on a low carb diet, glycerol is apt to be used as a carbohydrate for glucose formation. In this state, the body looks to produce glucose from any available substrate and glycerol is a perfect candidate. This can have important implications for those who are looking to maintain ketosis since the amount of carbs is drastically understated. Thus, if you are counting your carbs, add up all the calories of the nutrients listed. If there is a discrepancy in the numbers, the missing component is glycerol.
SUPPLEMENT REVIEW: HCA
What it is: HCA (hydroxycitric acid) is an herbal compound derived from the Garcinia combogia plant.
What it does: HCA is purported to induce thermogenesis (increased caloric expenditure) and is found in many popular fat-burning products.
The verdict: There is little evidence to support the belief that HCA helps to accelerate fat burning. Studies have shown minimal to no benefits as a diet aid. While it's possible that HCA might be of some utility when used in combination with other thermogenics, further research is needed in this area. On its own, HCA is a dud.
Supplement Grade: D
Until next month, stay fit!
