Newsletter
HotBod June 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. As always, your comments, questions and suggestions are always appreciated.
TRAINING CORNER: Variety is the Spice of Exercise
To address why it's so important to vary your routine, here is an excerpt from the Second Edition of my book, "Sculpting Her Body Perfect," which will be released in November:
I am often asked, "What is the best exercise for the abs?" or "What is the best exercise for the buttocks?" The answer is that there is no one best exercise. I already have noted that changing the angle of an exercise will stimulate different fibers in a muscle. You can also improve your results simply by using a variation of the same exercise. The barbell press, for example, is a fine exercise for developing the muscles of the chest. By alternating to a flat dumbbell press in your next workout, you can exert a different stimulus on the same muscle. Switch to a machine press for an even different feel.
Variation counteracts the adaptation process that takes place when you regularly apply the same stress to your body. The human body is an extremely adaptive organism. When you continually use the same exercises, your body begins to develop a tolerance. Ultimately, you will reach a plateau in your training. By constantly varying the exercises in your routine, your muscles will never be able to adapt to a particular exercise and will thus continue to improve.
Furthermore, some exercises are better suited to certain body types. For instance, taller people tend to have more difficulty performing squats because of the long range of motion required. Therefore, consider your body characteristics when choosing exercises. Numerous exercises are available for each muscle group, and many of them are more or less interchangeable. Although this book provides sample routines with suggested exercise combinations, the specific exercises you use are up to you. Once you familiarize yourself with High-Energy Fitness and gain some training experience, you should be able to substitute various exercises at will. As long as you understand the purpose of an exercise, you can create a varied routine that will allow you to progress continuously. In the end, you should choose an assortment of exercises that best accentuates your body structure, and then mold these exercises into a cohesive format.
NUTRITION CORNER: Meal Replacement Shakes: Do they build muscle?
They go by many different brand names: Met-Rx, Myoplex, Perfect Rx and many others. They are promoted by high-profile athletes and fitness competitors. They are touted as muscle building supplements. But are they really all they're cracked up to be?
Without question, meal replacements can be an excellent addition to a nutritional regimen. Think of them as a combination of high-quality protein and carbohydrate, such as a meal of chicken and rice. Because of their convenient packaging, they make it easy to eat well. Rather than spending a lot of time preparing a meal, simply mix up a shake and you get an excellent source of nutrition in a very efficient manner.
It is important to realize, though, that these products will not build your muscles or make you stronger. There is a prevailing misconception that they have powerful, steroid-like effects and will miraculously transform you into a lean muscular machine. However, despite the hype, muscular development can only be improved through intense anaerobic exercise. Although they can help in the muscle building process when combined with a dedicated weight-training regimen, simply adding meal replacements to your diet will have no effect on building larger muscles!
SUPPLEMENT REVIEW: 5HTP
What it is: 5HTP is a precursor to serotonin.
What it does: 5HTP directly converts to serotonin in the body. It has been touted as a weight loss aid, sleep regulator, cure for fibromyalgia and overall mood enhancer.
Some research has shown that 5HTP can help to alleviate depression much like Prozac and other serotonin reuptake inhibitors. Positive benefits have also been shown in alleviating fibromyalgia and insomnia. Other research (mostly in animal subjects) has shown a positive effect on reducing appetite. Unfortunately, 5HTP has not been sufficiently studied for long term side effects as of yet in humans. While short-term side effects appear to be minimal (nausea is the primary one noted), based on human physiology, there is the disturbing potential for long-term problems. The enzyme that converts 5HTP into serotonin is found throughout the body, including peripheral tissues. High serotonin levels in peripheral tissues have been linked to carcinoid tumors. Thus, although 5HTP does show some promise as a nutritional supplement, until further research has been conducted, it is not recommended.
Supplement Grade: Incomplete
