Newsletter
HotBod May 99
Welcome All: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: Fat Burning and Exercise Intensity
Women often perform aerobics at a low intensity, reasoning that this is the best way to burn fat. This myth was given credence when several research studies indicated that low-intensity activities burned a greater percentage of fat calories than high-intensity activities. These studies validated that the body prefers to use fat as its fuel source during low-intensity exercise (equating to roughly 60% of the calories burned, as opposed to about 40% from high-intensity exercise).
However, it is misguided to believe that the selective use of fat for fuel will translate into burning more total fat calories. High-intensity exercise burns more fat calories on an absolute basis than lower intensity activities. Since the most important aspect of training intensity is the total amount of fat calories burned-not the percentage from fat-higher intensity exercise has the decided edge.
Furthermore, when you consider the time related efficiency of training, low-intensity exercise provides a very poor cost/benefit dividend. After all, why would you want to spend an hour running on the treadmill when you can get better results from training for half that time? In final analysis, if fat burning is your aim, performing cardiovascular exercise at a high level of intensity is your best choice.
NUTRITION CORNER: Meal Frequency
In today's fast-paced world, most women give little thought about the timing of their meals. All too often, breakfast consists only of a cup of coffee. Succeeding meals are eaten whenever there is a free moment, usually culminating with a large feast at dinner and possibly a midnight snack.
Unfortunately, this type of nutritional regimen has a deleterious effect on your body composition. When you deprive your body of food for more than a few hours, it shifts into a "starvation mode" as a means of conserving energy. Your metabolic rate slows down, preventing additional burning of calories. In addition, an enzyme called lipoprotein lipase is secreted into your bloodstream, signaling your body to store fat as a reserve source of fuel. The end result is an increase in bodyfat levels with a corresponding loss of lean muscle tissue.
By regimenting your eating patterns and consuming small, frequent meals, your body is able to operate at peak efficiency. Nutrients are better absorbed into your system, allowing them to be efficiently utilized for important biological functions. Your metabolism revs up, increasing your body's internal production of heat (a process called thermogenesis) which, in turn, helps to burn fat for fuel. Moreover, your appetite remains suppressed, making you less likely to binge out on a big meal late in the day.
There also is an expenditure of energy in the digestion process, called the thermic effect of food. Every time you eat, your body burns off approximately ten percent of the calories consumed, keeping your metabolism elevated for up to several hours after consumption. By constantly taking in food, you increase the thermic effect of food and thus maintain a raised metabolic rate throughout the day.
Ideally, you should space out your meals evenly, eating five or six times a day at regular intervals. While this might seem like a time-consuming chore, it actually can be accomplished without a great deal of effort. For instance, you can prepare several meals in advance, store them in Tupperware, and reheat them in a microwave on an as-needed basis. As an alternative, you can supplement your basic meals with powdered meal-replacements or sports bars. These "engineered foods" provide the ultimate in convenience: they are nutritionally balanced, easily transportable and can be prepared in a matter of minutes.
SUPPLEMENT REVIEW: Caveat Emptor/Let the Buyer Beware
While I normally review a specific supplement in this column, I'd like to address a disturbing trend in the fitness field: the rampant misrepresentation of nutritional supplements. I have seen numerous advertisements that promise the sun, the moon and the stars just by taking a little pill. Whether it's muscular gains, weight loss or improved athletic performance, the benefits touted by some of these products are astounding-and they're also blatantly absurd.
One of the biggest problems is that regulation of the supplement industry is virtually non-existent. As long as a product doesn't assert to have medical applications, a company pretty much has free reign to say whatever they want in a marketing campaign. Lose 20 pounds in a week, gain 10 pounds of muscle fast…the hype goes on and on.
Making matters worse, many of the leading fitness magazines are owned by supplement manufacturers. Thus, the articles in these publications that pertain to supplementation often are nothing more than advertisements in disguise. They will slant information to support their cause, citing obscure research studies often funded by the supplement companies themselves.
There is an obvious conflict of interest when a person or company espouses the benefits of a particular product and also receives remuneration for their endorsement. Does this mean all supplements are without merit? Absolutely not! There are numerous supplements that have tangible value. However, simply because your favorite fitness star or exercise magazine promotes "the ultimate fat-burner" doesn't mean that it really works. In fact, the extra marketing expenditures associated with a celebrity endorsement does little more than increase the cost to the consumer.
In general, you should be skeptical of information disseminated by anyone with a financial interest in a product. Rest assured, if something sounds too good to be true, it probably is. If you read an article that claims a supplement is the best thing since sliced bread, consider the source. Be especially wary when a specific brand is mentioned-this is a clear indication that the article is a sham. As a rule, trust only peer reviewed research from well-respected journals. If you have any doubts, contact a reputable source such as the American Council on Exercise or the American College of Sports Medicine. They will give an unbiased opinion on a product's efficacy.
Remember: The key to a great physique doesn't come in a pill. At best, the use of supplements will account for only 5% of your results. Only through proper exercise and nutrition will you be able to exact a positive change on your body and realize your fitness goals. Resist the hype and train hard-this is the best path to physique heaven.
