Newsletter
HotBod October 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.
I'm happy to report that I have signed an agreement with Koch International for distribution of my Look Great Naked Video Series. Koch is a recognized leader in the field and will facilitate the sale of the videos throughout the world. They also are producing the videos in DVD format for those who prefer this modality. The videos are still available on the Internet (with free shipping for the three-pack) at the link below.
Look Great Naked Video Series
TRAINING CORNER: Functional Training
Recently, a lot of attention has been given to so-called "functional training." Simply stated, functional training is an exercise program that is designed to improve your ability to perform various tasks. Considering the amount of press it has received, functional training is clearly the exercise buzzword du jour.
Certainly, there is a specificity of training; performing exercises that closely resemble a given activity translates into better execution of that activity. This is particularly important for improving sports performance. If you want to hit a ball further, throw a kick higher or row a boat faster, then functional training has a great deal of consequence.
In reality, though, functional training has little meaning for the vast majority of the population. Provided you lift weights on a regular basis, there'll be a carry over effect that transcends into your everyday activities. You'll be better able to haul packages, move furniture and pick up your child. It doesn't matter whether you use free weights, machines, cables or even your own bodyweight; all are sufficient to strengthen your muscles and produce functional benefits.
Thus, unless your goal is to get better in a specific activity, there is little reason to worry about training functionally. Just keep up with a dedicated, regimented strength training routine and the rest will take care of itself.
NUTRITION CORNER: Protein Quality
Peruse any fitness magazine and you're bound to see ads for protein powders claiming to be the "highest quality" of all proteins. The question is: what does this mean and is it even relevant?
To answer the first question, protein quality describes how much of a given protein is actually used by the body. This is a direct reflection of the profile of "essential" amino acids in the protein; a "high quality" protein will have a full complement of essential amino acids while a "low quality" protein will devoid in one or more of the essential amino acids. There are several methods used to assess protein quality including biological value, protein efficiency ratio and various others. Each has certain advantages and disadvantages, but all offer a fairly good measure of protein status.
The truth is, however, protein quality is largely irrelevant as long as two basic conditions are met: 1) you consume adequate dietary protein (about 1 gram per pound of bodyweight) and 2) the protein is derived from a variety of protein-based sources. Given that these conditions are met, you are virtually assured to get more than enough essential amino acids for all of your bodily needs. Only during times of protein restriction or for those who maintain a strict vegan diet is protein quality an issue. This is why supplementing with individual amino acids such as glutamine and branched chain amino acids (BCAAs) is superfluous - they are amply available through protein-based foods.
SUPPLEMENT REVIEW: Dandelion extract
What it is: Dandelion extract is an herb derived from the common plant/weed called dandelion.
What it does: Dandelion extract has been used for generations as a medicine for conditions such as fevers, diarrhea, fluid retention, breast problems and liver diseases. Its main use as an ergogenic aid is as a diuretic (to decrease water retention). It often is combined with other diuretic agents (such as horsetail extract) to magnify results.
The verdict: Several research studies have shown that dandelion extract does help to reduce fluid retention. However, the actual amount of water loss is slight - about one pound or so in the short-term. What's more, the studies suggest that it also causes a corresponding decrease in metabolic rate, which can result in increased fat deposition (although effects on metabolism aren't that great, either). Since diuretics do alter hormonal regulation and other bodily processes, there also is a question as to whether the herb might cause side effects. Further research is needed to clarify this issue. In final analysis, dandelion extract might have some marginal utility if you are competing in a fitness show or need to drop a little water for a certain occasion. But overall, the benefits are modest, at best, and the prospect of side-effects raises sends up a red flag.
Supplement Grade: C
