Newsletter
HotBod March 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.
Thanks to all who have made my new book, Look Great Naked, a hit. The book is at the top of the charts in the fitness category. The response has been overwhelming and I appreciate all the feedback. Again, feel free to email me with specific questions or comments.
I have finalized my schedule for book signings in California. In San Diego I'll be at the Barnes and Noble at Grossmont Center in La Mesa (Tuesday March 20); in Los Angeles I'll be at the Barnes and Noble on Third Street in Santa Monica (Wednesday March 21) and in San Francisco, I'll be at the Borders on Post Street (Friday March 23). For those in the California area, please stop by.
TRAINING CORNER: Squat Performance
The squat is one of the most maligned of all exercises. It has been implicated as being detrimental to patellar (knee) function. Accordingly, many fitness professionals discourage anyone with existing knee problems from performing the movement.
Frequently, leg extensions are recommended as a "safe" alternative to the squat. Physical therapists, in particular, have long advocated the use of this movement, especially for rehabbing injuries to the cruciate and collateral ligaments. In many rehabilitation centers, it is the exercise of choice for restoring patellar function.
The truth is, however, squats have gotten a bad rap. Studies have repeatedly shown the squat to be a safe, effective exercise; when performed properly, it poses little risk to those who have healthy patellar function. Even elite athletes who squat several times their bodyweight have few reported injuries directly attributable to the activity. And since squats are probably the best overall lower body exercise, it would be imprudent to exclude them from your routine. For maximum safety, the following precautions should be observed:
Keep your toes in line with your knees: Squats are a closed-chain movement: your feet are planted on the floor and cannot move during performance. This subjects the knees to heightened pressure depending on alignment. It's therefore important to make sure that your knees travel in the direction of your toes throughout the movement. Ideally, your toes should be pointed slightly outward during squat performance. For optimal patellar tracking, an angle of about 10 to 15 degrees is generally best.
Don't push your knees forward: As you descend into a squat, patellar compression forces turn into shear forces. Under normal circumstances, these forces are well tolerated by the knees. However, if your knees move out too far forward of your feet, the shear becomes excessive. This can overload soft tissue structures, possibly leading to strains or tears of the tendons and/or ligaments associated with the patella. To avoid this fate, sit back into the movement instead of pushing forward. A good rule of thumb is to avoid allowing your knees to travel significantly past the plane of your toes.
Don't lock out your knees: All too frequently, people completely straighten their knees at the finish of a rep. However, not only does this take stimulation away from the thigh muscles, it also places a great deal of stress directly on the joints. When the knees are locked under loaded compression, there is bone-to-bone contact between the femur (thighbone) and tibia (shinbone). To avoid this fate, always stop just short of lockout, keeping continuous tension on your thighs at all times.
NUTRITION CORNER: High Protein and Kidney Function
Nutritionists often claim that consuming a high protein diet is detrimental to kidney function. This theory is based on protein assimilation. During digestion, protein is broken down into its component parts, the amino acids (via a process called deamination). A byproduct of this occurrence is the production of ammonia-a toxic substance-in the body. But ammonia doesn't stay in the body for long. Rather, it is rapidly converted into the relatively non-toxic substance urea, which is then transported to the kidneys for excretion.
In theory, a large build-up of urea can overtax the kidneys (even though it is non-toxic), impairing their ability to carry out vital functions. This has been supported by studies on people with existing renal disease. It has been well documented that a high protein diet exacerbates uremia (kidney failure) in those on dialysis; in direct contrast, a low protein diet helps to alleviate the condition. So it's true that, for people with kidney problems, high protein diets can be harmful.
But for otherwise healthy individuals, a diet high in protein has no detrimental effects on the kidneys whatsoever. The body simply adjusts its renal function to accommodate the increased protein demands. The kidneys therefore are readily able to filter out urea; any excess is simply expelled in the urine. Studies firmly back this up. Not one research protocol has ever shown that high protein consumption causes renal dysfunction in those with normal kidneys.
So don't be frightened by the hype: any active woman should consume about one gram of protein per pound of bodyweight. This will ensure a positive nitrogen balance and keep your body in peak condition.
SUPPLEMENT REVIEW: Ipriflavone
What it is: Ipriflavone is a derivative of a class of naturally occurring isoflavones found mainly in soy.
What it does: Ipriflavone promotes new bone formation and prevents the breakdown of bone tissue. It also is purported to increase muscle mass.
The verdict: Ipriflavone has been shown to have positive effects on bone health. It helps to decrease bone resorption (breakdown) and increase bone reformation. In conjunction, these factors can help to stave off osteoporosis. However, there is no evidence that the product has any benefits on muscle. Given that it has estrogenic qualities, the opposite might even be true. On the plus side, side effects seem to be virtually non-existent. Thus, if you are looking for stronger bones, ipriflavone might be worth considering; but if you're looking for physique enhancement, look elsewhere.
Supplement Grade: B
