Newsletter
HotBod September 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 would like to thank everyone for the overwhelmingly positive feedback on my Look Great Naked Video Series. After receiving your emails and letters, I can say that all of the hard work that went into production was worth it! I should have some big news shortly about an international distribution deal. For those who haven't had yet checked out the videos, the "three pack" is still being offered with free shipping. You can read about them out at the link below:
Look Great Naked Video Series
TRAINING CORNER: Is Superslow the Way to Go?
Recently, there has been a great deal of discussion about a style of training called "superslow". This is largely attributed to a recent article that appeared in a national magazine. The article interviewed various "fitness experts" who claimed that superslow was the safest and most effective way to train. The rest, as they say, is history.
According to superslow proponents, the biggest attribute of the technique is that it reduces momentum during training, thereby increasing force to the target muscle. In addition, by reducing momentum, the potential for injury is supposedly decreased. Sounds logical, right? Well, not exactly…
The effects of momentum on training are wildly overstated. Provided that weights are lifted in a controlled fashion, the target muscles are performing the majority of work and momentum is a non-factor. What's more, assuming proper technique is utilized, simply slowing down training speed will have no effect on reducing injuries. The science behind the superslow claims simply doesn't add up.
In reality, superslow training is actually suboptimal for achieving muscular development. You see, the weights used during superslow training must be extremely light to compensate for the slow speed of the lift. While this allows the concentric (i.e. positive) portion of the rep to be executed in the desired fashion, it takes away virtually any muscular stress on the eccentric (i.e. negative) portion. And since the eccentric component is arguably the most important aspect in promoting muscular development, results from superslow simply can't compare to performing reps at a traditional cadence.
What's more, superslow training is extremely tedious. The excruciatingly slow tempo causes most people to become bored with the routine in a relatively short period of time. This ultimately reduces exercise adherence - and if you don't train, you don't get results!
The bottom line with respect to rep speed is to follow the ABCs of lifting: always be in control. As long as you lift weights in a controlled fashion, the effects of momentum are negligible. Superslow is just another fad that will come and go; stick with the basics and you'll make optimal progress.
NUTRITION CORNER: Cholesterol Content in Food
Cholesterol is one of the primary risk factors in cardiovascular disease. It has been shown that reducing blood cholesterol levels below 200 has a significant impact on preventing heart attacks and stroke.
Bodily cholesterol is derived from both dietary sources as well as internal production (called de novo synthesis). Unfortunately, many people tend to focus on the amount cholesterol in foods rather than other, more important dietary issues.
For most people, the direct consumption of cholesterol in the diet has little effect on overall cholesterol profiles. You see, the body increases and decreases its own internal cholesterol production based on the amount of cholesterol consumed in the diet. This is called a negative feedback loop: An elevated amount of dietary cholesterol drives a feedback mechanism that stops cells from creating cholesterol while a lack of cholesterol in the diet has the opposite effect, causing an increase in cholesterol production. In this way, just enough cholesterol is brought in to supply cellular needs. This process works for the vast majority of the population (although a small percentage of people have a genetic defect that impairs the feedback mechanism).
A more important factor in controlling cholesterol is the ratio of polyunsaturated to saturated fats in your diet. By increasing the amount of polyunsaturated fats and decreasing saturated fats you consume, cholesterol levels can be reduced substantially. Hence, most of your fats should come from unsaturated sources, with an emphasis on omega-3 fatty acids (as found in cold water fish, flaxseeds and various nuts). And make sure to steer clear of trans-fats (found in margarine and many refined, baked goods) as they not only increase the "bad" LDL cholesterol, but they also impair the "good" HDL cholesterol - a double whammy that has a decidedly negative affect on cardiovascular health.
SUPPLEMENT REVIEW: Effervescent Creatine
What it is: An altered form of the bodily compound creatine that increases muscular work capacity.
What it does: By manipulating the pH of creatine, effervescent creatine supposedly is better absorbed into circulation and more readily able to traverse the muscle cell membrane for use as fuel.
The verdict: There is scant evidence that effervescence significantly improves creatine absorption or cellular utilization. Aside from one pilot study funded by the company that invented the product (a definite conflict of interest!), there is no research that substantiates benefits of effervescent creatine. What's more, the product is *very* expensive; at about double the price of creatine monohydrate, effervescent creatine simply isn't worth the cost.
Supplement Grade: F
