Newsletter
HotBod November 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.
First, an update on my videos. Koch Vision has begun distributing them into the major retail outlets. By the beginning of December, they should be available everywhere. In addition, they will continue to be available over the Internet. Those interested can check them out at the link below:
Look Great Naked Video Series
TRAINING CORNER: The Importance of Variety in Exercise
One thing that I'm always preaching in my seminars and to my private clients is the importance of variety in exercise. All too often, I see people in the gym performing the same exercises over and over each workout. This is a big mistake!
The reason that variety is beneficial has to do with the composition of muscle tissue. A muscle is made up of thousands of tiny fibers. When properly executed, a weighted exercise targets specific fibers within a muscle or group of muscles. However, each exercise hits only a portion of these fibers. While certain exercises stimulate a greater number of muscle fibers than others, none will hit all the fibers in a muscle.
In order to achieve optimal development of your body, it is necessary to constantly vary your exercises. Realize, though, that choosing different exercises isn't enough - you need to select movements that utilize different training angles. For example, there is limited utility to perform a flat barbell press and then a flat dumbbell press. Both movements work the chest in approximately the same fashion. A much better option is to perform a flat barbell press and then an incline dumbbell flye. These movements are fundamentally different and will be more synergistic in stimulating a maximal number of fibers in the pectorals. The same basic principles apply to all other muscle groups.
In final analysis, follow the axiom that variety is the spice of exercise. Make a concerted effort to vary your choice of exercises every time you train. What's more, pay attention to using different training angles. In this way, you'll develop your muscles to their fullest and attain overall aesthetic symmetry in your physique.
NUTRITION CORNER: Fructose and Fruit
Fructose is a simple sugar that is found in most fruits. It also is an additive in many baked goods and other products. But while the sources of fructose are widely known, a great deal of controversy exists over its nutritional value.
One of the positive aspects of fructose is that it is low-glycemic - it doesn't cause a large rise in insulin secretion (as opposed to glucose, which causes a dramatic rise in insulin). This is significant because insulin is a storage hormone and one of its functions is to promote the storage of body fat. However, there is more to fat storage than insulin. You see, fructose is processed almost exclusively in the liver and it's believed that the liver has only a limited amount of enzymes to metabolize fructose. Thus, once you have saturated these enzymes, any additional fructose consumption will inevitably be stored as fat.
So the question becomes, can you regularly eat fruit and still maintain a lean physique. After all, fruit is high in fructose. The answer here is a resounding yes. Fruit contains ample amounts of fiber which, in addition to various health-related benefits, also limits caloric consumption and thereby mitigates the potential for fat storage. On the other hand, it is advisable to avoid juices. During the juicing process, most of the fiber is removed. This heightens the possibility of consuming too many calories, especially in the form of fructose. Even worse are processed foods that contain high-fructose corn syrup. This concentrated form of fructose is one of the worst offenders in promoting fat storage.
SUPPLEMENT REVIEW: Ecdysterone
What it is: Ecdysterone is an herb derived from the rhaponticum carthamoides plant.
What it does: Ecdysterone purportedly helps to increase your body's ability to synthesize protein and thus improves muscular development.
The verdict: Studies have shown that ecdysterone is anabolic in insects - especially moths. It significantly increases growth in these subjects, promoting a distinct anabolic effect. However, there is little if any evidence that ecdysterone has any beneficial effects on humans. Hence, until further research is conducted in human subjects, I would be hesitant to recommend the product as a viable sports supplement.
Supplement Grade: Incomplete
