Newsletter
HotBod Summer 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: How Often Should You Train Your Abs?
It is a commonly held belief by many in the fitness field that the abs should be trained every day for best results. One of the reasons that people advocate exercising the abs on a daily basis is under the theory that it will help to flatten the midsection. Those who adhere to this notion feel that, by training their abs with increased frequency, they can whittle down their spare tire in an expeditious fashion. Unfortunately, this simply isn't the case. Spot reduction is a physiological impossibility. No amount of sit-ups, crunches or leg raises will strip away abdominal fat-it just doesn't work. Abdominal exercise only helps to develop the muscles of the abdomen; if a layer of fat obscures your midsection, you'll never see the underlying muscles, regardless of training frequency.
Some fitness gurus claim that since the abdominals are an endurance-related muscle, they can tolerate repeated bouts of physical activity. The abs recover very quickly from exercise, the thinking goes, so there is no need to give them extended rest. The problem with this theory, however, is that the abs really are not an endurance muscle at all! The rectus abdominis (i.e. the "six-pack" muscle) actually is comprised of roughly equal amounts of fast-twitch (strength-related) and slow-twitch (endurance-related) fibers-a composition similar to the muscles of the thighs and arms. Compare this to a true endurance-related muscle like the soleus (one of the calf muscles), which has about 80 percent slow-twitch fibers, and you'll see that the abs are just as oriented to strength as they are to endurance.
The truth is, the abs are not structurally different from the other major muscles of the body. Accordingly, in order to ensure adequate recuperation, they should be trained no more than three times per week, allowing at least 48 hours rest between training sessions. It even can be argued that those who are involved in a regular strength training program should train their abs even less frequently than other muscles. The abdominals act as "stabilizer muscles, helping to support the spine and maintain balance during bouts of intense physical activity. They are indirectly involved in virtually every exercise that you perform. Squats, military presses and numerous other movements require significant contributions from the abdominals during performance; in effect, your abs are being trained every time you work out. This is the reason why many bodybuilders never train their abs at all yet are able to maintain phenomenal ab development.
NUTRITION CORNER: Is Caffeine Bad for You?
For years, people have cautioned against consuming foods and beverages that contain caffeine, saying it is an unhealthy compound. The anti-caffeine bias expressed by certain nutritionists is largely predicated on a few isolated research studies, which suggested that caffeine consumption increased the risk of cancer. However, upon closer examination, these studies were found to have serious flaws in their design. Some were plagued by errors in statistical analysis while others used enormous quantities of caffeine-far beyond what the normal individual consumes. Sure, if you feed a rat the equivalent of 50 cups of coffee a day it can have a deleterious effect on health. But, this means little to the average person.
When all the available research data is taken into account, there's really no evidence that modest caffeine consumption causes any detriments to overall well being. In fact, some studies have actually found a negative correlation between caffeine and certain forms of cancer! Better yet, recent research indicates that caffeine can help to reduce cardiovascular events in those with diabetes and improve autonomic function.
For those who exercise (which is hopefully the case for everyone reading this newsletter!), moderate caffeine consumption can actually help to expedite the loss of body fat. It exerts its effects by acting on the sympathetic nervous system to increase catecholamine (i.e. epinephrine and norepinephrine) production. Catecholamines facilitate the release of free fatty acids from fat cells, allowing fat to be utilized for short-term energy. By consuming caffeine before a workout, you can heighten this fat-burning effect while simultaneously improving exercise performance.
Now this isn't to say you should load up on caffeinated beverages. Caffeine is a stimulant and, at high doses, can cause a host of unwanted side effects such as hypertension, nervousness, insomnia and gastrointestinal distress. But assuming consumption is limited to about 300 milligrams a day (approximately two cups of brewed coffee), it poses no known health risks in otherwise healthy individuals (although it can be contraindicated in certain medical conditions and during pregnancy). Just make sure to go easy on the cream and sugar though as they can easily offset the caffeine-induced increase in metabolic rate and have a negative impact on fat storage. As an alternative, consider using skim milk and artificial sweeteners as flavor enhancers.
An even better option to coffee is herbal green tea. In addition to containing caffeine, green tea also has compounds called catechins that serve to further increase metabolism. Catechins inhibit an enzyme called catechol-O-methyl-transferase, which is responsible for degrading noradrenaline, a potent hormone that promotes the oxidation of body fat. In combination, caffeine and catechins act synergistically to enhance resting energy expenditure beyond what is achieved by caffeine alone. Considering that it also is replete in vitamins and antioxidants, green tea is a terrific beverage for keeping your body in peak condition. There is even evidence that, because of its concentration of flavonoids, it helps to increase bone density and stave off cardiovascular disease!
SUPPLEMENT REVIEW: GABA
What it is: GABA is classified as an amino acid derivate that acts as a neurotransmitter.
What it does: GABA is purported to increase levels of growth hormone, thereby helping to increase lean muscle and reduce body fat.
The verdict: Unfortunately, GABA has not been proven effective in increasing levels of serum growth hormone. The problem is that GABA cannot cross the blood brain barrier and thus, when ingested orally, cannot reach the brain and become an active compound. Some fitness enthusiasts have resorted to using a related compound called GHB (also known as the date rape drug), which by contrast, can pass through the blood brain barrier and thus potentially spike growth hormone secrection. GHB, however, is not only illegal, but can be extremely dangerous. It has been known to cause nausea, vomiting, seizures, coma and even death. Bottom line, save your money and stay away from GABA and certainly GHB.
Supplement Grade: F
