Newsletter
HotBod May 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: Defying Gravity
With respect to the chest, gravity isn't a woman's best friend. Since breast tissue is comprised primarily of fat, it tends to go south as the years go by. The muscles and ligaments that support the breasts start to sag, and the end result is the dreaded droop.
Fortunately, training your chest will go a long way toward counteracting the effects of gravity. By strengthening the region, your breasts will maintain their supporting structure and stay firm over time. What's more, developing the musculature can actually create the illusion of a bigger chest.
When constructing your routine, it's important to realize that the pectorals (the muscles of the chest) are a complex muscle group and, for optimal benefits, need to be worked from multiple angles. There are three different bench angles that can be used in order to shift emphasis to different aspects of the chest:
1) Incline bench: Incline movements focus on the upper chest region. Since the upper chest attaches to the clavicle (collar bone), training at an incline targets these muscle fibers. It's best to use an angle of approximately 30-degrees. This maximizes stimulation to the chest while minimizing the activation of the frontal deltoids. If desired, a Swiss ball can be used instead of an incline bench.
2) Flat bench: Exercises performed while lying supine focus on the middle portion of the chest. The middle fibers attach to the sternum, providing the bulk of pectoral muscle. Developing these fibers adds fullness to the area and goes a long way toward improving its appearance. Push-ups are a viable substitute for flat bench movements.
3) Decline bench: By placing the lower fibers in a position to oppose gravity, decline movements target the lower fibers of the chest. While effective, this region tends to be less important in the overall shape of the chest and therefore needs less direct work than the other bench angles. Hence, unless the lower chest is a specific weak spot, use decline movements sparingly. As an alternative, chest dips also focus on this area.
NUTRITION CORNER: Wine
Recent research has touted the health-related benefits of consuming alcoholic beverages. Reports have gone so far as to say that moderate alcohol consumption can prolong your life. For many, this news is reason to celebrate.
But a closer look at the research reveals it's not the alcohol, per se, that improves cardiovascular risk factors, but rather the properties in wine - specifically red wine. The benefits of red wine appear to be related to the fact it is replete in antioxidants - chemical compounds that protect the body against cellular damage. Specifically, red wine contains a compound called polyphenol resveratrol, which has been shown to reduce the formation of plaques in the arteries, decrease LDL (the "bad" cholesterol) and increase HDL (the "good" cholesterol). This was found irrespective of whether the wine contained alcohol or not.
Realize, though, that this doesn't mean you should go out and guzzle merlot by bottleful. Alcohol has a detrimental effect on the fat burning process (it interferes with the body's ability to utilize co-enzymes involved in burning fat). Drinking large quantities of any alcoholic beverage will only serve to pack on the pounds - and that most certainly will have a negative effect on your health (as well as your appearance!).
The good news is that benefits of wine consumption are realized with only minimal consumption. No more than one, four ounce glass a day is needed for optimal heart health. So the bottom line is: Enjoy a little wine if you wish but make sure to use moderation.
SUPPLEMENT REVIEW: Medium Chain Triglycerides (MCTs)
What they are: MCTs are a type of fat that is processed differently by the body than other dietary fats.
What they do: MCTs provide a source of energy while potentially reducing the possibility of excess fat deposition.
The verdict: MCTs have been overhyped by many supplement companies as a weight loss aid. This simply isn't the case. But although not a panacea, MCTs can have a place in a person's nutritional regimen. The best use for MCTs is during a ketogenic (very low carb) diet. MCTs are an excellent replacement for carbohydrate. Because of their unique molecular structure, they are atypical in that they bypass the usual mechanisms by which the body stores fat. Rather than breaking down into fatty acids, MCT's are transported directly into the liver where they are rapidly converted into an instant energy source. Due to this occurrence, the body prefers to utilize them for short-term energy instead of depositing them into fat cells. Hence, they can prevent the lethargy often associated with decreased carb consumption. Be wary though: MCTs can be harsh on the digestive system and therefore should be consumed with a food source for better assimilation.
Supplement Grade: B
