Newsletter
HotBod Winter 02
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: Selective Training
One of the biggest gym mistakes I see people make is selectively training certain muscle groups at the exclusion of others. Each time they train, they'll make a beeline to the inner and outer thigh machine while ignoring other muscle groups such as the back and shoulders. This philosophy is destined to lead to poor overall results.
While it's understandable that you might want to focus on your trouble zones, it's equally important not to neglect any muscle group, especially when you are in the beginning phase of your training program. Understand that the body functions holistically and muscle groups interrelate with each other in a synergistic fashion. Ignoring certain muscle groups will disrupt the symmetry of your body and impair the aesthetics of your physique. To make matters worse, since muscles interact in an antagonist/protagonist manner, training one muscle at the exclusion of another will create muscular imbalances in your physique. This will alter your muscular function and make you considerably more prone to injury.
Bottom line: Train all your muscle groups regardless of whether "care" about them. In the meantime, feel free to focus and give extra attention to areas that are problematic.
NUTRITION CORNER: Omega-3 Fatty Acids
Eat fat to lose fat! That's right, adding fat to your diet can actually help to improve metabolic function and assist in fat burning. The catch is, however, you have to consume the right types of fat.
The "good" fats in question are called omega-3 fatty acids. Omega-3s act as fuel partitioners, directing fatty acids away from storage and towards oxidation. Specifically, they increase the activity of fat burning enzymes and suppress the activity of fat storing enzymes. The net effect is better fat metabolism and therefore improved body composition.
Additionally, Omega-3s increase levels of a class of fat burning compounds called uncoupling proteins (UCPs). UCPs act on various bodily tissues, allowing calories to be burned off immediately as heat (via a process known as thermogenesis) rather than stored as fat. Unfortunately, these substances are often suppressed, especially in those who are overweight. By revving up UCP activity, PUFAs shift your body into a fat burning mode, promoting a leaner physique.
Omega-3s are found in most cold water fish such as salmon, mackerel and herring. Eating these types of fish several times a week will certainly help to get adequate omega-3s in your diet. Alternatively (and perhaps in addition), you can and should consume a tablespoon of flaxseed oil each day. This oil contains over 50% omega-3s and can be incorporated into salads, oatmeal, protein drinks or just about any other dish you choose (don't cook with it though, as heat destroys the oils delicate double-bond structure).
SUPPLEMENT REVIEW: GH releasers
What it is: GH releasers are combinations of amino acids (namely arginine and ornithine).
What it does: GH releasers act to increase growth hormone (GH) production in the body. Growth hormone has effects both on muscle building, but even more so on fat burning. Hypothetically, an increase in circulating growth hormone would improve muscle development and reduce body fat.
The verdict: GH releasers offer little value for the money. While they can promote mild increases in growth hormone, the spikes are too transient to have any real utility. This is another case where theory doesn't necessarily translate into practice.
Supplement Grade: D
