Newsletter
HotBod June 01
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 happy to report that I will be filming my Look Great Naked Video Series next week at the QVC studios in Westchester, PA. The three-video series is based on my latest book, Look Great Naked, and will target each of the three trouble zones (abs, butt and thighs). If all goes according to schedule, editing will take place shortly thereafter and the tapes should be available sometime next month (July) - I'll keep you posted as events transpire.
TRAINING CORNER: Bat Wings
Nothing can make your body look older than droopy, sagging upper arms. You know, the kind that flap in the wind when you raise your arms out to the sides. When the condition gets really bad, it can resemble the dreaded "bat wings".
Much of this problem is due to an excess amount of fat in the triceps region. So in order to eradicate the problem, reducing overall bodyfat levels is paramount. Remember, though, you can't spot reduce fat with specific exercises. Fat will be mobilized from all areas of your body during exercise, so it's a combination of proper nutrition and training (creating a caloric deficit) that will eventually strip away the fat.
But assuming you get lean, adding some muscle to the triceps will definitely help make the area look tight and toned. Even those who are thin can get that "skinny/flabby" appearance if they don't have some muscle to provide a firm, supporting structure. The best exercise here is an overhead triceps extension, which targets the long head of the triceps (the part on the bottom of the upper arm). By placing the long head in a fully stretched position, it is able to contribute maximal force to the movement and thereby achieve optimum development.
There are many variations of the overhead triceps extension, including one arm dumbbell overhead extensions, two arm dumbbell overhead extensions, low cable overhead triceps extensions, high cable overhead triceps extensions, barbell overhead triceps extensions…the list goes on. For best results, try to vary these movements from one workout to the next.
NUTRITION CORNER: Soy Protein
One of the most publicized nutrients in recent times is soy. In addition to being a quality protein source (although it is a little low in methionine, an essential amino acid), soy has been purported to help reduce heart disease and offset the potential for various types of cancer. Can this be too good to be true?
Without question, soy has many healthful benefits. It has repeatedly been shown to lower LDL cholesterol, a primary risk factor in cardiovascular disease. This is apparently due to its weak estrogenic properties (from a compound called phytoestrogens), which suppresses the proliferation of arteriosclerotic plaque formation. Based on all the evidence, soy appears to be a heart-healthy product.
On the other hand, the anti-carcinogenic aspects of soy are much more controversial. Several studies do show that soy helps to reduce the risk of cancer. However, others show that soy might actually promote tumor growth. Because of the phytoestrogens, breast tumors have actually increased in size when soy is given to women with breast cancer. It's not clear what to make of the conflicting aspects of the research, but even the potential for increasing cancer risk is certainly a cause for alarm.
So what do you do? My feeling, based on current research, is to proceed carefully. You might want to eat a soy product several times a week but refrain from consuming it on a daily basis. Until further studies clarify the facts, it's best to be prudent and err on the side of caution. While soy shows a great deal of promise as a healthy product, there are still more questions that need to be answered.
SUPPLEMENT REVIEW: Hydroxycut
What it is: Hydroxycut is a "fat burner" that contains a combination of herbs including ma-huang, guarana and hydroxycitric acid (HCA).
What it does: Hydroxycut increases lipolysis (fat burning) and helps to improve training intensity.
The verdict: Like any other ephedra/caffeine/aspirin (ECA) product, Hydroxycut will help to expedite fat burning. However, the "extra" ingredients that supposedly separate Hydroxycut from other fat burners are of little or no value. L-carnitine, HCA, and chromium picolinate are basically window that does nothing but serve to increase the cost of the product. The bottom line is that, although Hydroxycut is an effective fat burner, you will pay more money for ingredients that are essentially worthless. If you decide to take a fat burner, save some money and choose one that only has the three necessary ingredients: ma huang, guarana extract and willow bark extract. Also, remember any ECA product will cause side effects. Because they act on the central nervous system, many people experience insomnia, palpitations, nervousness and related disorders with their use. For anyone with existing heart problems it is explicitly contraindicated and can even be fatal. Check with your physician before using!
Supplement Grade: C
