Newsletter
HotBod November 2000
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.
For those of you who haven't yet checked out my first book, Sculpting Her Body Perfect, it's still being offered at a 10 percent discount on Amazon. Thanks to everyone for all the great feedback and keep the emails coming!
TRAINING CORNER: Accentuate the Negative
Sloppy technique is one of the major reasons why women don't achieve proper results from their training routine. But, contrary to popular belief, technique is more than just a matter of performing a movement correctly; it also is a function of lifting weights in a controlled fashion.
As a refresher, there are two facets of a repetition: the concentric (a.k.a. "positive") phase and the eccentric (a.k.a "negative") phase. The positive phase involves lifting a weight against the force of gravity while the negative phase involves lowering a weight in conjunction with the force of gravity. Unfortunately, many women seem to feel that only the positive phase is of any importance. They'll mindlessly allow the weight drop on the negative portion, providing little if any resistance to gravity. This has several ramifications.
In the first place, you miss out on half the benefits of each set. When properly performed, eccentric reps are at least as effective in promoting lean muscle tone as concentric reps. In fact, studies have shown that negatives produce a large amount of the "damage" to muscles, which is the basic stimulus for muscle development. Hence, short changing this portion of the rep only leads to diminished results.
What's more, you subject your joints to a great deal of ancillary stress. If you don't resist the forces of gravity, the potential for injury is substantially increased. Your muscles and connective tissue can easily be taken past their normal range of motion, leading to an impairment of structural integrity.
In final analysis, remember the ABCs of lifting: Always Be in Control. This goes for both the positive, as well as the negative, portion of a movement. Generally, you should take about twice the amount of time to lower a weight as you do to lift it. A good rule of thumb is to use a cadence of one or two seconds on the positive and three or four seconds on the negative. Follow this practice and I guarantee you'll see an immediate improvement in your results.
NUTRITION CORNER: Amino Acid Supplementation
Amino acids are one of the most popular nutritional supplements on the market. Since aminos are used as the building blocks for protein, many fitness enthusiasts believe that supplementation leads to increased muscular development. Glutamine and branched chain amino acids, in particular, are popular with those involved with exercise.
But consuming amino acids in their free form is generally disadvantageous. You see, in order for absorption to take place, aminos must be transported across the intestinal brush border. Transport is accomplished via a carrier system and requires a significant amount of internal energy to facilitate the process. But, in their free form (i.e. single amino acids), aminos compete with each other for the same carrier system. Generally, the aminos with the highest concentration are absorbed, while those with lower concentrations are not. Ultimately, this can cause imbalances between various aminos.
Accordingly, it is best to consume amino acids through whole foods and/or protein powders (i.e. whey, caseine, soy, etc). These sources supply aminos in their peptide form (i.e. as a group of amino acids strung together) and therefore tend to be better absorbed than free aminos.
Remember, too, that the body can't store excess amino acids. Assuming adequate protein consumption in the diet (approximately one gram of protein per pound of bodyweight), you'll get all the amino acids that you need to fuel your muscles. Any more and you'll just have expensive urine!
SUPPLEMENT REVIEW: Chondroitin Sulfate
What is it: Chondroitin is a complex carbohydrate substance found in mammalian connective tissue.
What it does: Chondroitin helps to strengthen connective tissue, exerting its influence in two ways. First, it acts like a sponge, drawing soothing moisture and nutrients into cartilage. Second, it prevents the production of certain enzymes that weaken connective tissue.
The verdict: Studies have shown supplementing with chondroitin sulfate to be effective in promoting stronger connective tissue. In many cases, it reduces some of the pain that tends to accompany osteoarthritis and can even eliminate the need for surgery in these patients. It is especially beneficial when consumed in conjunction with glucosamine, another cartilage-promoting substance. There are little, if any, known side effects associated with the product, making it a safe choice for supplementation. For improved joint health, chondoitin shows good promise.
Supplement Grade: B+
