Newsletter
HotBod Summer 04
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: Is Soreness Necessary to Achieve Results?
Many people believe that if they're not sore after a workout then they didn't get a good workout. But is soreness really necessary to achieve results? Here's the scoop.
The phenomenon that people refer to when they talk about getting sore from a workout is actually called delayed-onset muscle soreness (DOMS), and it is a topic that's often misunderstood. Contrary to popular belief, DOMS is totally unrelated to a buildup of lactic acid. Lactate is rapidly cleared from muscles following a workout. Within an hour or two post-exercise, it is either completely oxidized or utilized for glycogen resynthesis. Since DOMS doesn't manifest until at least 24-hours after a training session, it therefore follows that lactic acid cannot play a part in its etiology.
Although the exact mechanisms are not fully understood, current theory suggests that DOMS is actually caused by damage to muscle tissue. It is fundamentally due to eccentric exercise, where muscles are lengthened under extreme tension. Here is the basic premise: During eccentric activity, the contractile elements (actin and myosin) in working muscles exert a "braking" action in order to resist the forces of gravity. This produces small microtears in both the contractile elements and surface membrane (sarcolemma) of the associated muscle fibers. These microtears allow calcium to escape from the muscles, disrupting their intracellular balance and causing further injury to the fibers. Various proteins (such as macrophages) then interact with the free nerve endings surrounding the damaged fibers, resulting in localized pain and stiffness.
By all accounts, research has proven that DOMS is not a prerequisite for achieving results. It is merely an indication that you have induced muscular trauma. The human body is a very adaptive organism and readily adjusts to the rigors of intense exercise. Over time, various physiologic adaptations take place in your body that ultimately make it resistant to further muscular soreness. Hence, after several months of training, most people experience little if any post-exercise soreness. Rest assured, however, that this is of no consequence. You can continue to make terrific progress in your training endeavors whether you're sore or not!
NUTRITION CORNER: Meal Replacements
I'm often asked if meal replacement shakes (or bars) are beneficial in achieving a terrific physique. In order to evaluate the efficacy of meal replacements, it's necessary to understand their nutritional composition. Essentially, these products are a high protein, low fat, moderate carbohydrate food source that is rich in vitamins and minerals. They are designed to provide a maximal amount of nutrients in a format that is not inclined to promote significant body fat storage.
Now, as to whether meal replacements are beneficial, the answer is: It really comes down to your lifestyle. Meal replacements are extremely convenient and don't need refrigeration so they can be eaten readily. But if you're willing to tote quality whole foods along or have the time and energy to prepare additional meals, they won't provide any additional benefits.
As a rule, meal replacements are best utilized as an adjunct to a well-balanced nutritional regimen - not as a substitute for natural foods. They fill a specific dietary niche, but by no means are a complete source of nutrition. Hence, their overuse can lead to a disparity in dietary ratios as well as a deficiency in vital nutrients. Combining meal replacements with natural foods is the best way to satisfy all of your nutritional requirements, ensuring an optimal intake of nutrients.
In practice, it is best to eat a hearty breakfast, lunch and dinner, using shakes as "interim" meals. It is widely recognized that a diet consisting of small, frequent meals (five or six a day) spaced out every two to three hours provides optimal nutritional utility. Eating in this fashion increases metabolic function, regulates blood sugar levels and stabilizes various hormonal processes, allowing your body to operate at peak efficiency. Furthermore, it helps to suppress hunger and thus prevent the temptation to snack on "empty calorie" foods that are high in saturated fat and sugar. Since meal replacements are convenient and easy to prepare, they facilitate your ability to consume quality nutrients at regular intervals without expending a great deal of effort.
On the other hand, meal replacements will not directly build your muscles or make you stronger. There is a prevailing misconception that they have powerful, "steroid-like effects" that will miraculously transform your body from fat to fit. However, despite the hype, muscular development can only be achieved through intense strength training. Although consuming adequate dietary protein will aid in the muscle building process when combined with a dedicated weight-training regimen, simply adding meal replacements to your diet will have no effect on building better muscles!
SUPPLEMENT REVIEW: Fat Burners
What it is: A fat burners is the generic name for any product that claims to expedite fat loss.
What it does: Fat burners supposedly help to increase fat loss while preserving lean muscle.
The verdict: Unfortunately, the new class of fat burners (the one's that do not contain ephedra), are not very effective in expediting fat loss. The biggest misperception of these products is that they do very little to increase thermogenesis (the loss of calories through heat), which ultimately is what burns fat. The primary mode of action of these newer products is appetite suppression; simply stated, they make you eat less. And since weight loss is based on the first law of thermodynamics - if you take in fewer calories than you expend you'll lose weight - they can aid in losing excess pounds. But understand these products are not stripping away weight. If you have the will power to reduce calories, fat burners will have little if any benefit. And there are potential side effects with many of these products, including nervousness, palpitations, and possible negative interactions with various medications. Bottom line: If you have a difficult time resisting foods while on a diet, fat burners may offer some benefits. If you do decide to use them, be sure to consult your physician first to make sure there are no contraindications.
Supplement Grade: C
