Newsletter
HotBod Winter 03
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: Sculpting the Back with Lat Pulldowns
One of the best exercises for sculpting a beautiful back is the lat pulldown. But a frequent question that comes up with respect to this exercise concerns proper hand placement. Namely, what is the difference between a close grip and a wide grip? In order to appreciate the answer, it's necessary to understand the anatomy of the latissimus dorsi (lats). The lats are one of the largest muscles in the body with attachments at the spine, scapula (shoulder blade), pelvis and humerus (upper arm bone). Because of these multiple attachments, the lat fibers are arranged in different directions, from almost perpendicular to almost parallel with the body. Since muscles are maximally stressed when an exercise moves in line with its fibers, the following protocols apply to lat training:
Close grip pulldowns target the lower region of your lats. The lower lat fibers are basically straight up and down, running virtually parallel with the body. Thus, using a close grip keeps the line of pull in conjunction with the lower fibers. Wide grip pulldowns, on the other hand, are best for targeting the upper portion of your lats. The upper lat fibers run in an oblique fashion, fanning out at a sharp angle. Avoid using a hand spacing that's significantly past shoulder length, though. Doing so restricts your range of motion which ultimately results in suboptimal development.
In final analysis, while both variations of the lat pulldown are effective in developing the lats and should be utilized in your routine, wide grip pulldowns will focus a little more on the upper portion-the area most associated with back width. As far as performance, make sure to achieve a complete stretch at the start of the movement, bring the weight down in a controlled manner and forcefully squeeze your shoulder blades together at the finish. Focus on keeping continuous tension on your target muscles throughout the movement and you'll derive maximum benefits.
NUTRITION CORNER: Sports Drinks: Are They Beneficial During a Workout
Sports drinks are one of the most popular ergogenic aids. They are designed to replenish electrolytes, such as sodium and potassium, that are lost in sweat during intense exercise. With celebrity endorsements from athletes such as Michael Jordan, there is a prevailing belief that these drinks are necessary for optimal exercise performance.
However, although electrolytes are depleted when you work out, these losses are usually insignificant. This is even more pronounced as you become more experienced with exercise. Over time, the body adapts to regimented exercise by conserving minerals. Ultimately, your sweat is mostly comprised of water, with only trace amounts of sodium and potassium excreted.
Moreover, sports drinks can be detrimental to those who are trying to lose weight. Some of the popular sports drinks contain more than 200 calories per serving! If used on a consistent basis, these extra calories really add up and contribute to excess fat storage. Clearly, this can be counterproductive to maintaining a lean physique.
The only time that sports drinks are truly beneficial is during lengthy endurance events. During long, drawn out exercise sessions (generally lasting more than about an hour and half), sodium levels can drop precipitously, causing an electrolyte imbalance and decrease performance. Environmental factors, especially hot, humid climates, can exacerbate this situation. Hence, if you're participating in such an event, judicious use of sports drinks is warranted. Otherwise, just drink plain old water is your best bet for keeping your body well hydrated.
SUPPLEMENT REVIEW: Garlic
What it is: Garlic is a bulbous herb of the lily family widely cultivated for its pungent taste.
What it does: In addition to adding flavor to foods, garlic purportedly has a wide variety of health related benefits.
The verdict: By all accounts, garlic is definitely a beneficial herb. Scientific research has validated its cardioprotective effects. It has been shown to improve blood cholesterol, lipid and glucose levels, as well as helping to control blood pressure. In addition, there is even some evidence that garlic actually can improve body composition. For one, it apparently can function as a mild fat burner. Studies have shown that it increases noradrenaline production, which acts to break down body fat, allowing it to be utilized as a fuel source. What's more, it aids in increasing protein synthesis - the precursor for building lean muscle tissue. You can derive benefits from garlic by using it on your food. This can be in clove or in powder form. If you prefer, you can take garlic supplements. Many are odor free so you can enjoy its effects without the dreaded garlic breath. A dose of about 400 mg. of allicin (the active ingredient in garlic) is recommended.
Supplement Grade: A
