Newsletter
HotBod September 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.
TRAINING CORNER: Lifting Outside of the Gym
If you train with weights, you undoubtedly understand the importance of proper lifting technique. Muscles are designed to work in a certain manner. If you perform an exercise that doesn't allow the muscle to contract in line with its fibers, your results will be compromised. Training with proper technique is the only way to efficiently stimulate a muscle and produce optimal results.
However, outside of the gym, little thought is given to lifting technique. When a person has to carry a package, move furniture or even lift a baby, they usually do it in a haphazard fashion. Rather than making an effort to correctly, they'll simply take the path of least resistance. Because of this careless attitude, the incidence of injury is greatly magnified.
In order to lift any object, you should pay heed to the following protocols.
1) Get as close to the object as possible. Don't reach out to pick it up!
2) Bend at the knees and grasp the object with both hands. Never lift from a stiff-legged position!
3) Keeping the object close to your body, slowly straighten your knees. Use your lower body-not your upper body-to bring the object up.
4) Walk slowly while carrying the object, making sure not to rush. If the object begins to feel heavy, simply put it down and rest long enough to recoup your strength.
5) If you need to change direction, point your toes toward where you want to go and then turn your body accordingly.
NUTRITION CORNER: Pre-competition Diet
Competing in a fitness or bodybuilding show can be a grueling experience. The dedication required to successfully carry out a pre-competition strategy is both physically and mentally draining.
During the last week before competition, it is beneficial to employ a carb-deplete/carb-load scheme in order to maximize muscularity. The theory behind this strategy is simple: When carbs are drastically depleted, your body is forced to utilize all of its stored glycogen for energy. Then, when carbs are reintroduced, most of the glycogen is absorbed directly into your muscles, substantially augmenting their size and shape. Under ideal circumstances, your muscles will appear large and full, with heightened vascularity and maximal definition.
For best results, adhere to the following protocols: Carb depletion should begin seven days out before competition and last for three days. Thus, assuming the competition is on a Saturday, carb depletion should begin on Sunday and last through Tuesday. During the depletion phase, increase fat intake to 50% of your total calories (with the majority from unsaturated Omega-3 and Omega-6 fatty acids such as flaxseed or fish oil), limiting carbs to no more than 10%. Choose lean sources of protein such as chicken, tuna and egg whites for the balance of calories, spreading out consumption over five to six meals.
Carb loading should begin four days out and last for two more days. During this phase, replace the majority of fat with low-glycemic carbs such as pasta, yams or oatmeal. This will bring carb intake up to approximately 60% of calories consumed. Keep protein intake high and fat to a minimum.
Finally, on the last day before your competition, carb intake should be adjusted based on your appearance-increasing them if you look flat or reducing them if you appear bloated. Assuming you've nailed it on the head, you should be right on for your competition.
A final note: People respond differently to a carb deplete/carb load scheme. It is beneficial to experiment with this technique several months before your competition and note how your body reacts. In this way, you can make adjustments based on your individual response.
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
