Newsletter
HotBod March 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.
First, keep the e-mails about my book, Sculpting Her Body Perfect coming. I value everyones comments and feedback. My book tour is in full swing: I just came back from Houston and I'll be in San Francisco later this month. If you're in the California, you can find out my signing schedule by checking the "What's New" section on my site at: What's New. Hope you can stop by!
TRAINING CORNER: To Belt or Not to Belt
There has been continued controversy over the benefits and drawbacks of wearing a lifting belt. Some fitness professionals claim that the use of a lifting belt prevents the spinal erectors (lower back muscles) from getting stronger. Others believe that a belt is indispensable to preventing injury. So who's right?
During strenuous lifting activities, a belt certainly can help to protect the lower lumbar region. It does so by pressing in on the abdominal wall, thereby increasing intra-abdominal pressure. When intra-abdominal pressure increases, the lower back is forced to assume a "tight" position, helping to protect the spine. This can reduce the incidence of injury to the lower back, facilitating a safer workout.
In addition, there is another benefit to wearing a lifting belt. By increasing intra-abdominal pressure, there is a corresponding increase of the abdominal veins. This, in turn, reduces pressure in the intrathoracic (chest) veins and the right atrium of the heart. Due to this pressure differential, (a phenomenon known as the respiratory pump) venous return is enhanced, facilitating better removal of accumulated lactic acid.
A sensible strategy is to use a belt during compound movements that heavily involve the lower back for muscular stabilization. Squats, lunges, standing presses and similar exercises are prime examples. On other movements, you can shed the belt and allow your spinal erectors to strengthen in a safe manner.
NUTRITION CORNER: High Protein Diets and Osteoporosis
There is a prevailing myth that consuming large amounts of protein causes the onset of osteoporosis. The theory goes something like this: Protein requires an acidic environment for digestion. In order to counteract these acids, the skeleton supplies buffer by actively breaking down bone minerals (a process called resorption). Since protein is more acidogenic than other macronutrients, it has a greater potential to cause calcium loss from bone.
However, studies have shown that, as long as calcium intake is adequate, there is negligible effect on bone mineral density. For those who eat a balanced diet, calcium deficiency shouldn't be a problem. If, however, you are on a restrictive diet (especially a vegan diet), supplementation with calcium may be necessary. Regardless, speak to your physician about getting a bone scan. In this way, you'll find out exactly where you stand.
SUPPLEMENT REVIEW: Ribose
What it is: Ribose is a five carbon carbohydrate (pentose) that is involved in a variety of cellular functions.
What it does: Because it's a component of ATP--a high energy compound that fuels muscular work--some physiologists have theorized that ribose can increase a muscles energy content, thereby improving exercise performance.
The verdict: Although ribose is being touted as the hot new supplement, evidence to support its efficacy is, as yet, equivocal. While several studies have shown positive benefits from ribose supplementation, others have not. Clearly, more research is needed on this product before a definitive conclusion can be reached.
Supplement Grade: Incomplete
