Newsletter
HotBod November 99
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.
It's finally here! My new book, Sculpting Her Body Perfect, is now available for purchase. The book is being offered by Amazon.com at a 20 percent discount. If you'd like to read more about it, click on the following link: Sculpting Her Body Perfect. In addition, I will be undertaking an extensive book tour, beginning this month in the New York/Tri-State area. If you are in the Tri-State area, I hope you will stop by at one of the signings. You can find a listing of the bookstores at which I'll be appearing in the "What's New" section at: What's New
TRAINING CORNER: Correcting Lordosis
Lordosis is a common affliction that affects millions of Americans. Also called swayback, lordosis involves the outward protrusion of the abdomen combined with excessive arching of the lower back area. This can have a profound affect on your posture and, therefore, your appearance.
In simple cases, lordosis can be restricted to the spinal area (spinal erectors and abdominals). This can occur from constantly carrying weighted objects to the front (as in a waitress or busboy who constantly carries a heavy tray of dishes). When this position is habitually used, excessive weight is placed on the posterior aspect of the lumbar vertebrae and there is an inclination to keep a round-shouldered position to compensate for the backward shift in bodyweight. If this is the case, a good exercise involves sitting on a bench that is placed against a wall. Keep your torso erect and push it backward until your lumbar region (lower back) is flush with the wall. In cases confined to only the flexors and extensors of the trunk (spinal erectors and abdominals), this can be very effective.
However, if the hip extensors and flexors (iliopsoas and hamstrings) are also involved, the situation is much more complex. In this instance, the hip flexors are shortened while the hamstrings are elongated, most likely in combination with the muscles of the spinal region. In this case, both the flexors and extensors of the trunk *and* the hips must be adjusted to keep the pelvis properly aligned. A good exercise to help stretch shortened iliofemoral ligaments is to lie supine on the ground with your knees slightly flexed and try to press the lower lumbar area into the floor while slowly extending your knees. It is important to make the hamstrings and abs do the work against the spinal extensors (lower back muscles), hip flexors and iliofemoral ligaments.
If these simple techniques don't work, a more comprehensive regimen is in order. In this case, see an orthopedist. He can assess the exact cause of the lordosis and devise a program consist with your etiology.
NUTRITION CORNER: "No Carb" Diets
There has been a tremendous amount of publicity associated with "no-carb" diets, especially the Atkin's diet. Also called ketogenic diets, these nutritional regimens restrict virtually all carbohydrates while allowing consumption of proteins and fats. In theory, this is supposed to switch your body into a "fat burning" mode, rather than a "carbohydrate burning" mode.
Although these diets can be effective for certain people, several important factors must be understood. First, a large portion of the initial weight loss in a ketogenic diet is derived from water. Carbohydrates attract water in a 3:1 ratio. Thus, when carbs are restricted, a significant amount of water is flushed from your body. While this can be desirable in the short-term, it does not constitute "real" weight loss (fat loss).
Second, many of the ketogenic diets allow (or even recommend) eating foods that are high in saturated fat such as bacon, sausage and cream. The Atkins diet, in particular, is loaded with saturated fat. In numerous studies, saturated fat has been linked to cardiovascular disease-a fact that can't be readily dismissed.
Finally, there is no data available to determine the long-term effects of ketogenic diets. While advocates of ketogenic diets claim that the benefits of keeping weight under control offset any other potential side effects, this philosophy is short sighted. Further research is needed before a definitive conclusion can reached on this matter. Thus, if you decide to entertain a ketogenic diet, do so for only a few months at a time.
In final analysis, the overriding concern with respect to weight loss is the amount of calories consumed. If you expend more calories than you consume, you will lose weight. This is simple physiology. Don't be duped into thinking that any diet has a magic formula for success.
SUPPLEMENT REVIEW: Boron
What is it: Boron is a trace mineral that is required in minute quantities within the body.
What it does: Among its functions, boron is involved in the maintenance of calcium in the bones. Supplementation has been promoted as a means to increase bone density.
The verdict: Boron supplementation has been used in post-menopausal women to decrease their amount of bone loss. However, unless a person is boron deficient, there is no benefit to supplementation. After required levels of boron have met, additional intake is superfluous. Thus, for those who eat a balanced diet, there is no need to take this product.
Supplement Grade: D
