Newsletter
HotBod Spring 05
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: Developing the Calves
For most people, the calves are very difficult to develop. There are two primary reasons for this. First, the calves are used more than any other muscles in the body. They are active every time you stand, not to mention walk, run, or do any mobile activity, and therefore tend to be more resistant to exercise. What's more, the soleus muscle, one of the two primary muscles that make up the calves (the other is the gastrocnemius or gastroc, for short) is made up almost exclusively of slow twitch fibers. Slow twitch fibers are endurance based fibers that have very little potential for growth (as opposed to fast twitch fibers, which are strength-related and grow readily).
That said, you can improve the appearance of your calves if you're willing to put in the effort and apply some good old exercise science. Here's how: The calves can be selectively targeted by using two different types of movements. Because the gastroc crosses the knee joint, it is placed in a fully stretched position during exercises where the legs are kept straight, thereby maximizing stimulation of the muscle. Thus, standing calf raises, donkey calf raises, and toe presses are excellent choices for targeting this muscle. Since the fiber composition of the gastroc is about half fast twitch/half slow twitch, a rep range of 8 to 10 per set is ideal for maximizing hypertrophy.
The soleus, on the other hand, doesn't cross the knee joint. Therefore, it can be targeted by exercises where the knees are bent. Any type of seated calf movement will do the trick here. Because of its endurance-based fiber composition, a higher rep range is generally necessary to really fatigue this muscle. Aim for a range of 15 to 20 reps per set.
Three to four sets of an exercise for each muscle will do the trick. Perform this routine a couple of times per week, taking at least 48 hours rest between sessions, and you should start seeing those sticks turn into diamonds before long.
NUTRITION CORNER: Is a Calorie a Calorie?
Not exactly. In a general sense, it is true that first law of thermodynamics dictates whether you gain, lose or maintain your weight. Simply stated, if you consume more calories than you expend, you'll gain weight. It doesn't matter whether the calories come from protein, carbohydrate or fat: eat too much and you're sure to pack on the pounds.
That said, some nutrients do have the potential to make you fatter than others. Saturated fat, for example, is easily converted into stored body fat. This has been demonstrated in numerous research studies: given the same caloric intake, eating saturated fat results in a greater deposition of fat into adipocytes than either protein or carbs.
On the other hand, unsaturated fats, especially the omega-3 variety (abundant in cold water fish and flax oil) have thermogenic properties. They work their "magic" by upregulating various fat burning enzymes and downregulating various fat storage enzymes, thereby accelerating the rate at which your body can burn fat.
Moreover, there also is a difference between dietary carbohydrates; specifically, refined and unrefined carbs. Due to their effect on insulin levels, refined carbs tend to be lipogenic (i.e. fat promoting). You see, insulin is a storage hormone that turns on various fat storage mechanisms and blocks certain enzymes that are responsible for lipolysis (i.e. fat breakdown). When insulin levels are high, excess nutrients are more readily shuttled into adipose cells, resulting in a corresponding increase in body fat.
Furthermore, the rush of insulin clears sugars from your circulatory system in such an expeditious fashion that it creates a rebound effect, producing a sudden and dramatic drop in blood sugar levels. A hypoglycemic state is induced, causing severe hunger pangs and food cravings. This creates a vicious cycle that encourages binge eating. As a result, more calories are consumed (especially in the form of sugar-laden foods) and fat storage is heightened even further.
Alternatively, unrefined, nutrient dense carbs are processed slowly. They enter the bloodstream in a time-released fashion, keeping blood sugar levels in check. As a result, insulin is stabilized, reducing the potential for unwanted fat accumulation.
Finally, of all the macronutrients, protein is least likely to cause fat storage. One of the biggest reasons is that a large percentage of calories from protein are burned off in the digestion process-a phenomenon called the thermic effect of food. Of all the macronutrients, protein has the highest thermic effect, burning off approximately 25 percent of the calories consumed. In comparison, less than 10 percent of the calories from carbs are burned off in digestion; dietary fat has virtually no thermic effect whatsoever.
What's more, protein tends to curb appetite. This is largely a hormonal function. When protein is consumed, a hormone called cholecystokinin (CCK) is secreted. CCK acts on the body's hunger mechanisms, quelling the urge to eat. Given the law of thermodynamics, these appetite-suppressing effects will, in and of itself, help to promote weight loss.
And protein also has an indirect effect on regulating metabolic rate during times of caloric restriction. When you diet, glucose (sugar) becomes in short supply. This has a negative impact on the brain and central nervous system, which rely on glucose as their main source of energy. Sensing a threat to its survival, the body's internal feedback system begins to break down protein stores into glucose (through a process called gluconeogenesis). Since skeletal muscle is not necessary for sustenance (as opposed to the internal organs and other protein-based tissues), it is the first thing to be cannibalized for glucose. Why is this important? Well, muscle is metabolically active. For each pound of muscle, your body burns about 50 calories a day at rest. Accordingly, when muscle tissue is lost, metabolism slows by a similar amount.
So the bottom line is this: While it's important to watch the amount of calories you consume, it is also important to scrutinize the types of nutrients in your diet. By taking both these factors into account, you'll be well on your way to achieving your ideal body!
SUPPLEMENT REVIEW: Uva Ursi
What it is: Uva Ursi is a Uva Ursi is a derivative of the bearberry plant, a low lying evergreen shrub.
What it does: Uva Ursi is marketed as a natural diuretic to help reduce water retention.
The verdict: Research has shown that Uva Ursa does have a mild diuretic effect. It promotes increased urination, thereby helping to shed some unwanted water weight. The effect is generally rather slight, though, so don't expect significant effects if you're retaining a lot of water. For those who are competing in a fitness/figure show, it can help to get that extra edge. There have been some reported side effects, though, including cases of nausea and vomiting. Repeated use over the course of years has been linked to eye complications. Bottom line, make sure to consult with your physician before taking and use sparingly.
Supplement Grade: B
