Newsletter
HotBod Summer 03
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: Rest Intervals
A common question that I'm often asked centers around the proper amount of rest to take between sets. Here's the low-down on the subject:
If you want to maximize fat loss, minimal rest should be taken between sets (no more than about 30 seconds or so). This helps to increase the aerobic component of the workout, thereby accelerating fat burning. Understand, though, that this will impair your strength levels so it's not the best scheme for maximizing muscular gains (this is generally not a concern for most women).
If you want to maximally increase muscle mass, you should take about 60 to 90 seconds between sets. This allows your muscles to sufficiently recuperate to use reasonably heavy weights for your next set while simultaneously promoting the secretion of various anabolic hormones involved in muscular hypertrophy.
Finally, if you want to optimize power and strength, rest intervals of 3 to 5 minutes are recommended. This ensures that your muscles are completely recovered from the previous set and have all their resources to put into lifting your heaviest.
Employ these principles according to your goals and you'll derive optimal benefits.
NUTRITION CORNER: The Glycemic Index
A popular strategy for choosing carbohydrates these days is by their glycemic rating. Originally created to help diabetics adjust their insulin dosage, the glycemic index ranks foods on how they affect blood sugar levels. By measuring the speed at which carbs enter the blood stream, it provides a reasonably accurate indication of their impact on insulin secretion. Carbs that cause a rapid elevation of blood sugar (i.e. glucose) are termed high-glycemic, while those that are "time-released" and maintain stable levels of blood sugar are called low-glycemic.
Although the glycemic index can have some value in selecting carbohydrate-based foods, it has some drawbacks. For one, it doesn't account for whether other foods are consumed in conjunction with the carb. This can have a big impact on the glycemic response of the meal. For example, if you consume a high glycemic carb with some protein and fat, it can reduce the glycemic response considerably, thereby making the glycemic rating irrelevant.
More importantly, the glycemic index fails to distinguish whether or not a carb has nutritional value. For instance, a Snicker's bar has a lower glycemic rating than a piece of cantaloupe. Certainly, the cantaloupe would be the better food choice!
A better way to evaluate carbohydrates is by their nutrient density. Nutrient density refers to the amount of vitamins, minerals and, most importantly, fiber in the carbohydrate. Not only does fiber lower the glycemic response of the food, but it also promotes feelings of fullness so that you don't overeat. The vitamins and minerals serve important functions as co-factors that assist in fat burning and antioxidants that promote healthy cellular function.
A good rule of thumb with starches is to "think brown". This usually means that the carb hasn't been refined and contains all its natural nutrients. Hence, instead of white bread, white pasta and white rice, choose multi-grain bread, whole wheat pasta and brown rice. Adhere to this rule and you'll ensure optimal nutrition without the negative effects often associated with carbohydrate consumption.
SUPPLEMENT REVIEW: Melatonin
What it is: Melatonin is a natural hormone that is produced by the pineal gland.
What it does: Melatonin helps to regulate sleeping patterns. Its levels rise and fall on a daily circadian cycle with peak levels occurring in the wee hours of the morning.
The verdict: There is a good deal of research showing that supplemental melatonin can be effective as a sleep aid, especially in helping to get over jet lag or adjust to a new sleep schedule. However, while it probably is safe for occasional use, there is a good deal of concern that it could be detrimental to your health over the long-term. Remember that melatonin is a hormone--not a vitamin or mineral. Taking a hormone can interfere with your body's internal hormonal cascade, with potentially hazardous effects. Some people have reported experiencing nightmares after using melatonin. It is specifically contraindicated for those with depression, schizophrenia, autoimmune diseases, and other serious illnesses. From 1 to 5 mg is generally needed to promote intended benefits.
Supplement Grade: B
