Week of Feb 19, 2001
============= TRAINER'S CORNER ===============
Core Muscles

What are "core muscles" and when should you train them?  

Core muscles include the abdominal and lower back area. 

You should train them toward the end of your workouts because they are
involved while training other body parts, such as chest, shoulders,
and upper back.  You may risk injury if the core muscles are tired.  

In conclusion, perform abdominal and lower back exercises at the end of
your workouts or on a separate day alone.

============= DOC TALK ====================
Obesity--Part 2

In Part 1 of the discussion on obesity, I discussed several theories 
regarding the development of the obese state.  In this part I'll discuss
some of the issues regarding food choices.

There seems to be a lot of different theories, and controversies,
regarding food choices.  Ten years ago, a high carbohydrate diet was
advocated, but now the pendulum has swung the other way to high protein,
low carbohydrate diet.  I believe there is some truth to the idea that an
excessive consumption of carbohydrate may lead to excessive weight gain,
but some have taken this to unhealthy extremes.  Remember, it still boils
down to the caloric content of food, and the relative excess of calories
as compared to the amount of calories burned.

Many foods in the past ten years have been modified to be called 'low
fat.' However, the overall calorie content of the food may have not
decreased, but many people eat more, thinking that they're eating a lower
calorie food (read those labels carefully!).  Americans do tend to consume
excessive amounts of simple sugars and carbohydrate (pastries, cookies,
etc.).  Although this certainly leads to weight gain, I believe there's
another component.  Almost all carbohydrate is combined with fat, leading
to very calorie dense food--white flour deep fried to make a donut,
potatoes fried to make french fries, shortening and eggs used in baked
goods, etc.

What about protein?  Some diets are definitely overboard, especially those
that advocate foods high in cholesterol, animal fats, and saturated fats
in particular.  In addition, some proteins can lead to build up of uric
acid in the body, leading to diseases such as gout and kidney stones.

I believe a balance of high quality protein (poultry, fish, soy) and
complex carbohydrates (veggies, brown rice/pasta) can provide both energy
and building blocks for tissue and muscle growth. Remember, in most cases,
the underlying problem still remains an excess of calories consumed and a
deficit of physical activity.

Next issue: Ways to lose weight.

============= EXTRA ================
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Monthly Poll Results:

When asked if Americans are overweight and unfit, 35 people (97%) voted
yes, 0 were not sure, and only 1 person (2%) voted no.

Seems we all agree.  Be sure to look for this month's poll.

**********************************************************************
MrTrainer newsletter is a weekly publication.  http://www.mrtrainer.com
Trainers Corner is written by Matthew Beeners, ACE certified personal
trainer.
Doc Talk is written by William L. Harrison, M.D.
THIS COLUMN IS FOR INFORMATIONAL PURPOSES ONLY—IT IS NOT INTENDED TO 
REPLACE THE ADVICE OF YOUR PERSONAL PHYSICIAN.
Copyright (C) 2000 MrTrainer. All Rights Reserved.