Newsletter
HotBod October 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.
I'm extremely pleased to say that my book, Sculpting Her Body Perfect, will be available in the next few weeks. It's been a long time in the making, and I'm sure you'll find it of interest. 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
TRAINING CORNER: The Overload Principle
Intensity is perhaps the most important component in physique enhancement. Unfortunately, a lack of intensity is the downfall of most women in their attempts to sculpt their bodies. People, in general, tend to seek pleasure and avoid pain-this is a basic human trait. Pushing a muscle beyond the pain threshold is a daunting task. When a muscle is overloaded, the human body produces lactic acid as a byproduct of energy metabolism. This causes a "burn" in the muscle and creates muscular fatigue. But in order to maximize results, it is essential to try to push past these sensations. If you perform your desired number of repetitions and are still able to get several more, you have not sufficiently taxed the muscle and results will be compromised. You must choose a weight that is heavy enough where the last few repetitions become very difficult to finish. Training in this fashion will provide stimulus for a muscle to develop and will ultimately yield optimal returns.
There is a prevailing sentiment among most women that if they train intensely, they will get big and bulky. Nothing could be further from the truth. The great majority of women don't have the genetic potential to get big, even if they tried. Muscle is extremely difficult to develop and requires training with heavy weights and low repetitions in order to add substantial bulk. If your goal is to add muscle tone, training intensely in a high repetition format will sculpt a hard, defined body rather than creating a big, bulky physique.
NUTRITION CORNER: Fat Burners
"Fat burners" are a buzzword in the supplement industry. The phrase conjures up images of a pill that magically melts away fat. However, while it would be great to be able to find weight loss in a bottle, these products aren't all they're cracked up to be.
Fat burners are herbal supplements. Common ingredients in these products include ephedra, chromium picolinate, citrus aurantium, 5-HTP, Citrimax, guarana, and other herbs. Most act on the nervous system, causing a secretion of catecholamines which, in turn, accelerates the metabolism. However, it is important to note that proper nutrition is essential in any weight loss program. Fat burners are merely supplements to help "jumpstart" weight loss. If you don't adhere to a nutritional regimen, you won't lose any fat. It's that simple.
In addition, there are potential side-effects associated with fat burners. Insomnia, palpitations and tachycardia are common amongst users. In extreme cases, heart attacks and strokes have been reported. Anyone with a preexisting heart condition, hypertension or diabetes are contraindicated users.
Ultimately, lasting weight management can only be achieved through exercise and proper nutrition. The fact is, you can't achieve lasting weight loss from a bottle.
SUPPLEMENT REVIEW: Synephrine
What they are: Synephrine is a popular ingredient in many thermogenic (fat burner) products. It is an herb that's extracted from the fruit of the citrus aurantium tree. Synephrine is being promoted as a safe alternative to ephedra.
What they do: Synephrine helps to increase thermogenesis-the body's internal production of heat. It promotes the release of catecholemines (adrenaline and noradrenaline) which stimulate the fat burning process. Due to its chemical structure, synephrine has a reduced effect on the central nervous system. Thus, side effects such as nervousness, palpitations and insomnia tend to be less prevalent than in an ephedra-based product.
The verdict: While synephrine does reduce side effects associated with thermogenics, it isn't as effective in burning fat as ephedra. Hence, if maximal fat burning is your aim, ephedra is the better choice. However, if you are sensitive to ephedra, synephrine can be a viable alternative. As with any supplement, make sure to check with your doctor as to possible contraindications.
Supplement Grade: B
