West Coast Surfing in San Diego, California
Welcome to San Diego s WestCoastSurfing.com. This site is dedicated to helping novice and intermediate surfers around the world. WestCoastSurfing focuses on surf spots located in San Diego County. We will try to cover everything from what a beginner needs to start surfing, where to go surfing, surfing etiquette, ocean safety, how to handle a wipeout and more. Even if you are an advanced surfer we hope that this site will provide some useful information.
WestCoastSurfing Content
As mentioned above, this site will be mostly focused towards the beginner surfer. Along with information on surf spots in San Diego, this site also includes a photo gallery for everyone who wants to upload surfing pictures. In addition, we will feature current surfing articles, and surfing news from around the globe. If you are looking for surfing related gifts then check out our online surf shop or our buy and sell section. Let me know if you can t find what you are looking for.
Interactive Content
WestCoastSurfing features a San Diego Surfing Photo Gallery that is free for everyone. Please upload your photos, and feel free to post comments, suggestions and criticisms. All photos are welcomed.
Interested in advertising?
If you are interested in advertising on WestCoastSurfing.com, then please email me with your information. Our rates are cheap, and your ad will be featured on every page of this site.
Great waves at St Leu Reunion Island again on Tuesday
Kelly Slater credits Quiky Young Guns for new lease on life
O?Neill Grommets meeting - Famara Lanzarote Canarias.
New Team manager for 2005 South African Junior Team
Ben Dunn awarded second Rip Curl Search WCT wildcard
Gary Whitfield 25th St, Del Mar
TG, Closeout Right
Jerry - Left Hander
Changes in the Face of Fitness
Yes, there have been changes in the face of fitness. Literally? the changes, are on my face!
This is, yet another true confession of a lifestyle fitness coach.
During Augusts marginally sweltering heat, while most were off in vacation bliss and splendor, the heat of drums were heard in NYC. All who were in the know awaited the results of your trulys LIPOSUCTION!
What s that? Liposuction! you say! On a trainer, no less! Well, it wasn t your usual Nichole Smith kind of slimming program. No, it was a liposuction of the eyes. Medically termed blepharoplasty. It s a procedure where the physician removes a small part of the fat pad of the lower &/or upper lid, allowing for more space so the puffiness (water retention) around the eyes disappears. My swelling was worst in winter and they say it s probably caused by allergies, heredity, that old culprit gravity and lets not forget age. (Exercise cures everything but eye bubbles!)
If your next question is But why did you do it, Deb? I thank you for your kindness. But my eyes were the only way I gave away my age. And I felt I needed my eyes to match the rest of me. If eyes be the window to your soul ?I ll be the first to admit that I m an old soul. But why wear your soul on your sleeve, er face?
Oh oh, there s something else that I have to confess. You know that frown line that kept you doing everything I would tell you, and adding a few more reps than you really wanted to ?just because I looked so serious? Well, it s gone! Permanently (hopefully). Don t even think that this will make me easier on any of you. I haven t lost an ounce of seriousness only the frown and eye bubbles! So, instead of having continuous ongoing treatments of the deadly botox toxin (it s devirulized), I chose to have those muscles clipped. Based on the strength of those muscles I hope it doesn t slow down my metabolism too much.
Since I have started working as part of the team with a number of New York City s top plastic surgeons, the opportunity presented itself through Dr. Mauro Romita, in a perfect time window. Getting training results with clients and staff has its rewards!
Now, back to the age thing. July of next year I will be turning 50 (gasp!) So this is another step I needed to take to fulfill my mission. Looking upon my life and my journey, I can be proud and say I am a very real and true fitness role model. Proof of the benefits of exercise, healthy living and good nutrition. I ve remained true to my fervent belief that without health?you just can t live life to its fullest! I hope to inspire and motivate all whose lives I am privileged to enter and affect. And hope to continue to do so for a very, very long time. Since we are all involved in the process of becoming our best through the health, wellness and fitness process if anyone cares to discuss the process further with me, feel free to ask for more information. This procedure is basically painless and you can go back to work and walking (with sunglasses) after 3-4 days. Exercise takes 2 weeks.
Deborah Caruana RN, CPT, MES.
www.vitalsignsfitness.com
EMAIL: deb@vitalsignsfitness.com
About the Author
DEBORAH is a highly respected authority in personal training for overall health and fitness, with more than 22 years of experience and success.
Deborah Caruana RN, MES, CPT
This is, yet another true confession of a lifestyle fitness coach.
During Augusts marginally sweltering heat, while most were off in vacation bliss and splendor, the heat of drums were heard in NYC. All who were in the know awaited the results of your trulys LIPOSUCTION!
What s that? Liposuction! you say! On a trainer, no less! Well, it wasn t your usual Nichole Smith kind of slimming program. No, it was a liposuction of the eyes. Medically termed blepharoplasty. It s a procedure where the physician removes a small part of the fat pad of the lower &/or upper lid, allowing for more space so the puffiness (water retention) around the eyes disappears. My swelling was worst in winter and they say it s probably caused by allergies, heredity, that old culprit gravity and lets not forget age. (Exercise cures everything but eye bubbles!)
If your next question is But why did you do it, Deb? I thank you for your kindness. But my eyes were the only way I gave away my age. And I felt I needed my eyes to match the rest of me. If eyes be the window to your soul ?I ll be the first to admit that I m an old soul. But why wear your soul on your sleeve, er face?
Oh oh, there s something else that I have to confess. You know that frown line that kept you doing everything I would tell you, and adding a few more reps than you really wanted to ?just because I looked so serious? Well, it s gone! Permanently (hopefully). Don t even think that this will make me easier on any of you. I haven t lost an ounce of seriousness only the frown and eye bubbles! So, instead of having continuous ongoing treatments of the deadly botox toxin (it s devirulized), I chose to have those muscles clipped. Based on the strength of those muscles I hope it doesn t slow down my metabolism too much.
Since I have started working as part of the team with a number of New York City s top plastic surgeons, the opportunity presented itself through Dr. Mauro Romita, in a perfect time window. Getting training results with clients and staff has its rewards!
Now, back to the age thing. July of next year I will be turning 50 (gasp!) So this is another step I needed to take to fulfill my mission. Looking upon my life and my journey, I can be proud and say I am a very real and true fitness role model. Proof of the benefits of exercise, healthy living and good nutrition. I ve remained true to my fervent belief that without health?you just can t live life to its fullest! I hope to inspire and motivate all whose lives I am privileged to enter and affect. And hope to continue to do so for a very, very long time. Since we are all involved in the process of becoming our best through the health, wellness and fitness process if anyone cares to discuss the process further with me, feel free to ask for more information. This procedure is basically painless and you can go back to work and walking (with sunglasses) after 3-4 days. Exercise takes 2 weeks.
Deborah Caruana RN, CPT, MES.
www.vitalsignsfitness.com
EMAIL: deb@vitalsignsfitness.com
About the Author
DEBORAH is a highly respected authority in personal training for overall health and fitness, with more than 22 years of experience and success.
Deborah Caruana RN, MES, CPT
Cross Train with BOSU
You may have seen them in the gym: half of a large rubber ball that s flat on one side. They re often blue in color and look like a gigantic outtie belly button. ?What are those things?? you wonder. Well they re BOSU balls (or balance trainers). It s the latest fashion to hit fitness centers across America.
BOSU is an acronym that stands for Both Sides Up . You can use the balls, also referred to as trainers, or balance trainers, on either side. Whether the rounded bouncy dome part is up or the flat 25 inch platform side is up, you ll get different types of balance challenges.
This cross-training fitness invention has its origins in the field of medicine, balance, functional and sports specific training. It offers a different means to make exercise more appealing and effective for average people, fitness fanatics and highly trained athletes.
So what do you do with it? You can walk, run, step, hop, jump and leap on the BOSU trainer. You can work it at an easy steady rate-pace that can be maintained for long periods or push the intensity with anaerobic intervals. Or do some stretching on it. Active stretches use the muscles of the body to move a body part whereas passive stretching uses gravity or an outside force to put stretch-tension on the target muscle(s). While standing or kneeling on the dome, you can move the upper body lower, higher, to the sides or by reaching for and picking up cards from various locations on the floor, or by touching and/or relocating cones that have been placed in close proximity to the dome. It s great for working your trunk too. Maintaining spinal alignment is important to low back health and sports performance.
Many sports teams use BOSU training too. Says Bennie Wylie, Assistant Strength Coach of the Dallas Cowboys I implement the BOSU trainer during our off-season program for core strength training and rehabilitation of ankle and knee problems. It is a great piece of equipment and gives us an important extra dimension to our overall fitness program. Almost all of the players use the BOSU trainer in some fashion on a regular basis.
So the next time you overhear a conversation in the grocery store or your friend tells you that she s going to the 5:30 p.m. BOSU class at the Y, you ll know what they re talking about. Better yet, give it a try yourself!
About the Author
For more great health and fitness info from a true health and fitness fanatic visit Matt Russell s new site http://healthandfitnessfanatic.blogspot.com
Matt Russell
BOSU is an acronym that stands for Both Sides Up . You can use the balls, also referred to as trainers, or balance trainers, on either side. Whether the rounded bouncy dome part is up or the flat 25 inch platform side is up, you ll get different types of balance challenges.
This cross-training fitness invention has its origins in the field of medicine, balance, functional and sports specific training. It offers a different means to make exercise more appealing and effective for average people, fitness fanatics and highly trained athletes.
So what do you do with it? You can walk, run, step, hop, jump and leap on the BOSU trainer. You can work it at an easy steady rate-pace that can be maintained for long periods or push the intensity with anaerobic intervals. Or do some stretching on it. Active stretches use the muscles of the body to move a body part whereas passive stretching uses gravity or an outside force to put stretch-tension on the target muscle(s). While standing or kneeling on the dome, you can move the upper body lower, higher, to the sides or by reaching for and picking up cards from various locations on the floor, or by touching and/or relocating cones that have been placed in close proximity to the dome. It s great for working your trunk too. Maintaining spinal alignment is important to low back health and sports performance.
Many sports teams use BOSU training too. Says Bennie Wylie, Assistant Strength Coach of the Dallas Cowboys I implement the BOSU trainer during our off-season program for core strength training and rehabilitation of ankle and knee problems. It is a great piece of equipment and gives us an important extra dimension to our overall fitness program. Almost all of the players use the BOSU trainer in some fashion on a regular basis.
So the next time you overhear a conversation in the grocery store or your friend tells you that she s going to the 5:30 p.m. BOSU class at the Y, you ll know what they re talking about. Better yet, give it a try yourself!
About the Author
For more great health and fitness info from a true health and fitness fanatic visit Matt Russell s new site http://healthandfitnessfanatic.blogspot.com
Matt Russell
Treadmill Best Recommended List
Runner s World Magazine conducts an evaluation, to come up with their treadmill best recommended list. Unlike other sports-related products that the athletic magazine reviews on an annual basis, treadmills, they explain, are not extensively and continually redesigned and upgraded. Thus, the treadmill best recommended list stays a dependable buying guide for three years for the thousands of athletes and exercise-enthusiasts who look to Runner s World Magazine for fitness product information.
The treadmills that Runner s World has included on its current treadmill best recommended list made that list as a result of a lengthy process that took into consideration all sizes, shapes and endurance levels of treadmill users. They tested 12 treadmills, with 15 testers of both sexes, ranging from 110-210 pounds. Aged 25-55, these testers ran or walked hundreds of miles, at various speeds and inclines. Some were high-end athletes, others not quite so enduring. What s surprising about the Runner s World treadmill best recommended list for this year is that although most participants were brand new the treadmills that ended up making the treadmill best recommended list were the same treadmills recommended three years prior. The criteria of this list are for cushioning, stability, controls, and display, resulting in an overall rating as well.
The devices that made the Current Runner s World treadmill best recommended list are True, retailing at $3795, with an overall rating of 8.1; Nordic Track, retailing at $3500, whose overall rating is 7.6; Precor; number three on the treadmill best recommended list, is also priced at $3500, with a 7.3 overall rating. The fourth best is the $4995 Cybex, which earned an overall rating of 7.1; Life Fitness, $3500, is rated overall at 7.0; the $4495 Landice, overall rating 6.9, is next on the list.
About the Author
Timothy Gorman is a successful Webmaster and publisher of Treadmill-Solutions.com. He provides more treadmill ratings, rankings and treadmill reviews that you can research in your pajamas on his website.
Tim Gorman
The treadmills that Runner s World has included on its current treadmill best recommended list made that list as a result of a lengthy process that took into consideration all sizes, shapes and endurance levels of treadmill users. They tested 12 treadmills, with 15 testers of both sexes, ranging from 110-210 pounds. Aged 25-55, these testers ran or walked hundreds of miles, at various speeds and inclines. Some were high-end athletes, others not quite so enduring. What s surprising about the Runner s World treadmill best recommended list for this year is that although most participants were brand new the treadmills that ended up making the treadmill best recommended list were the same treadmills recommended three years prior. The criteria of this list are for cushioning, stability, controls, and display, resulting in an overall rating as well.
The devices that made the Current Runner s World treadmill best recommended list are True, retailing at $3795, with an overall rating of 8.1; Nordic Track, retailing at $3500, whose overall rating is 7.6; Precor; number three on the treadmill best recommended list, is also priced at $3500, with a 7.3 overall rating. The fourth best is the $4995 Cybex, which earned an overall rating of 7.1; Life Fitness, $3500, is rated overall at 7.0; the $4495 Landice, overall rating 6.9, is next on the list.
About the Author
Timothy Gorman is a successful Webmaster and publisher of Treadmill-Solutions.com. He provides more treadmill ratings, rankings and treadmill reviews that you can research in your pajamas on his website.
Tim Gorman
Home Sweet Treadmill
For those of you trying to stay in shape or shed a few pounds (who isn t?) there are tons of resources. Perhaps you think there s nothing better than outdoor sports to burn up the calories as you feel those wonderful endorphins kicking in.
But what if it s winter and you re snowbound? What if you live, as I do, in the Southeast, where it seems that it s either too hot and humid for outdoor exertion, or it s pouring rain.
Your next best alternative may be an indoor regimen. Gyms, however, are expensive, and crowded - and, annoyingly for those of us who are well past our prime, full of 18 year olds in Spandex that make us feel like the Pillsbury Doughboy in sweats.
So, it s home gym time. Yes, stationary bikes are the cheapest, but have you ever sat on one of those seats for any length of time? Ouch!
My favorite indoor equipment is a home treadmill. It burns up more calories than a stationary bike, is more comfortable, and doesn t tear up my arthritic old knees like a stair stepper. Best of all, I can turn it on, climb aboard and watch TV all at the same time. My exercise time just flies by. Then I fold it up, stuff it under the couch. Try doing that with a Bow Flex!
Your home treadmill can be manual or electric, and come in a variety of different styles and options for workout speed, regulation and incline. You can walk on a flat surface at an easy three miles per hour or race rapidly up a hill. It s all up to you. Treadmills are easy to operate and offer a workout that quickly adapts to your desired pace and exertion level.
Those that fall in the $1000+ category usually offer two to three hp motors, and several incline options. They can rev up your own motor to running speeds of up to eight to ten miles per hour. Many are easily portable, folding away for under-bed or closet storage.
A higher end treadmill might offer an LCD display that lets you see your calories burned, your speed and time elapsed. What s really nifty about these $1200-$2000 models is that if you get really bored you can choose from one of their myriad computerized programs, which give you workout variety and a little spontaneity as well. A few even offer a chest sensor, a great option to prevent you from overdoing.
Top-end workout wizard models typically come with a warranty for motor, parts and labor. Handy features often included are 12 mph top speeds, many more workout programs, calorie counter and heart rate monitor, two cooling fans, personal profile centers, impact absorption and even carbohydrate counters.
For the budget conscious there are plenty of good manual treadmills out there at bargain basement prices. For a few hundred dollars you can still get a fast-paced workout. You can spend as little as $200 for three incline choices and a top speed of five miles per hour. Of course, there are also plenty of folks who made the purchase and are now just letting their home treadmill gather dust.
About the Author
Jeff London is a personal fitness trainer and owner and editor of Best Treadmill Reviews - a Treadmill Buyers Guide web resource dedicated to providing reviews of all the leading treadmill brands.
Jeff London
But what if it s winter and you re snowbound? What if you live, as I do, in the Southeast, where it seems that it s either too hot and humid for outdoor exertion, or it s pouring rain.
Your next best alternative may be an indoor regimen. Gyms, however, are expensive, and crowded - and, annoyingly for those of us who are well past our prime, full of 18 year olds in Spandex that make us feel like the Pillsbury Doughboy in sweats.
So, it s home gym time. Yes, stationary bikes are the cheapest, but have you ever sat on one of those seats for any length of time? Ouch!
My favorite indoor equipment is a home treadmill. It burns up more calories than a stationary bike, is more comfortable, and doesn t tear up my arthritic old knees like a stair stepper. Best of all, I can turn it on, climb aboard and watch TV all at the same time. My exercise time just flies by. Then I fold it up, stuff it under the couch. Try doing that with a Bow Flex!
Your home treadmill can be manual or electric, and come in a variety of different styles and options for workout speed, regulation and incline. You can walk on a flat surface at an easy three miles per hour or race rapidly up a hill. It s all up to you. Treadmills are easy to operate and offer a workout that quickly adapts to your desired pace and exertion level.
Those that fall in the $1000+ category usually offer two to three hp motors, and several incline options. They can rev up your own motor to running speeds of up to eight to ten miles per hour. Many are easily portable, folding away for under-bed or closet storage.
A higher end treadmill might offer an LCD display that lets you see your calories burned, your speed and time elapsed. What s really nifty about these $1200-$2000 models is that if you get really bored you can choose from one of their myriad computerized programs, which give you workout variety and a little spontaneity as well. A few even offer a chest sensor, a great option to prevent you from overdoing.
Top-end workout wizard models typically come with a warranty for motor, parts and labor. Handy features often included are 12 mph top speeds, many more workout programs, calorie counter and heart rate monitor, two cooling fans, personal profile centers, impact absorption and even carbohydrate counters.
For the budget conscious there are plenty of good manual treadmills out there at bargain basement prices. For a few hundred dollars you can still get a fast-paced workout. You can spend as little as $200 for three incline choices and a top speed of five miles per hour. Of course, there are also plenty of folks who made the purchase and are now just letting their home treadmill gather dust.
About the Author
Jeff London is a personal fitness trainer and owner and editor of Best Treadmill Reviews - a Treadmill Buyers Guide web resource dedicated to providing reviews of all the leading treadmill brands.
Jeff London
The Epic T60 Treadmill Rocks
The Epic T60 treadmill, an economical choice for both running and walking exercise, is available only to Costco members. This members-only discount warehouse retail specialist has locations all over the globe - 37 U.S. states, Puerto Rico, 65 warehouses in Canada, 16 in the U.K, 25 in Mexico, 5 each in Japan and Korea, and 4 in Taiwan.
Icon Health and Fitness Inc. is the manufacturer of the Epic T60 treadmill. Icon offers one of the most extensive arrays of treadmill and other sports and exercise products the world over, for both home exercise enthusiasts as well as dedicated competitive runners. Many of its sports products are produced exclusively for wholesalers or retailers, many of them members-only organizations.
The Epic T60 treadmill was created with a specific user in mind - someone heavy (up to 350 pounds), who is looking for equipment to be used in her or his home. The Epic T60 offers several informative feedback displays that include the number of calories burned as you run or walk, the time, the distance you run or walk, and your running speed. Your heart rate is constantly monitored through the means of the Epic T60 treadmill s pulse sensor for your chest, an optional device. Sensor grips to monitor your pulse rate are part of the standard T60 package as well.
There are several workout programs built into the Epic T60 treadmill, either preset or customizable. Best of all, it folds away easily - a nice feature for home exercise equipment.
One noteworthy concern about the Epic T60 treadmill is that while its motor is warranteed for 12 years, the warranty for parts and labor is a very short ninety days.
The Epic T60 treadmill generally retails for under $1000.
About the Author
Timothy Gorman is a successful Webmaster and publisher of Treadmill-Solutions.com. He provides more treadmill ratings, rankings and treadmill reviews that you can research in your pajamas on his website.
Tim Gorman
Icon Health and Fitness Inc. is the manufacturer of the Epic T60 treadmill. Icon offers one of the most extensive arrays of treadmill and other sports and exercise products the world over, for both home exercise enthusiasts as well as dedicated competitive runners. Many of its sports products are produced exclusively for wholesalers or retailers, many of them members-only organizations.
The Epic T60 treadmill was created with a specific user in mind - someone heavy (up to 350 pounds), who is looking for equipment to be used in her or his home. The Epic T60 offers several informative feedback displays that include the number of calories burned as you run or walk, the time, the distance you run or walk, and your running speed. Your heart rate is constantly monitored through the means of the Epic T60 treadmill s pulse sensor for your chest, an optional device. Sensor grips to monitor your pulse rate are part of the standard T60 package as well.
There are several workout programs built into the Epic T60 treadmill, either preset or customizable. Best of all, it folds away easily - a nice feature for home exercise equipment.
One noteworthy concern about the Epic T60 treadmill is that while its motor is warranteed for 12 years, the warranty for parts and labor is a very short ninety days.
The Epic T60 treadmill generally retails for under $1000.
About the Author
Timothy Gorman is a successful Webmaster and publisher of Treadmill-Solutions.com. He provides more treadmill ratings, rankings and treadmill reviews that you can research in your pajamas on his website.
Tim Gorman
How to Gain Weight and Build More Muscle
For many thin guys around the world, gaining weight without using illegal steroids has been a challenge. For thousands of lean young men, the dream is to gain weight, but no matter how much they eat they remain thin. Some people are naturally thin; that means their genetic makeup is in such a way that the body burns more calories than others. The very basic method of weight gain is to eat more calories than your body burns off. By providing the body with more calories, this balance can be altered and body mass can be increased. Weight training is of great importance in this context, which enables the body to absorb more nutrients from the food by increasing the level of certain hormones and increasing the muscle mass.
There are many incorrect beliefs and theories bout building muscle. The type of food to be eaten is an important factor which decides the type of weight gained, whether it is muscle mass or mere accumulation of fat. Some types of calories are not equal to others for gaining muscle; because most processed junk food contains empty, totally nutritionless calories. These foods promote accelerated fat storage, and do not provide the body with the correct nutrients essential for gaining muscle. High quality protein, which the body breaks down into amino acids, should be the centerpiece of all your meals. Intense exercise increases demand for amino acids, which support muscle repair and growth.
Another factor is the selection of the right type of weight training. Resistance exercises will help with muscle growth. Whereas aerobic exercises can result in the reduction of weight. For maximum muscle gain, the focus of your workouts should consist of free weight exercises, rather than machines or bodyweight exercises. To get a very effective workout, you must stimulate as many muscle fibers as possible, and machines do not do this. The main reason for this is a lack of stabilizer and synergist muscle development. Stabilizer and synergist muscles are supporting muscles that assist the main muscle in performing a complex lift.
The results of weight training can vary from person to person, and will usually depend on your consistency and commitment to your program. You should have the patience and motivation for building a powerful body with a consistent diet and exercise schedule.
Exercise Guidelines for building muscle:
Weight training involves the use of equipment that enables variable resistance. This resistance can come in the form of free weights like barbells and dumbbells, machines that use cables or pulleys to help you lift the weight, and bodyweight exercises like pull-ups or dips. The more stabilizers and synergists you work, the more muscle fibers stimulated. The exercises that work the large muscle groups are called compound (or multi-joint) movements that involve the simultaneous stimulation of many muscle groups. These compound exercises should be the foundation of any weight training program because they stimulate the most amount of muscle in the least amount of time. Multi-jointed free weight exercises like the bench press require many stabilizer and synergistic muscle assistance to complete the lift.
Free weight exercises like the dumbbell press or squat put a very large amount of stress on supporting muscle groups. You will get fatigued faster and not be able to lift as much weight as you did on the machine. But you will gain more muscle, become stronger very quickly and have a true gauge of your strength.
If you use machines in your program, they should be used to work isolated areas and only after all multi-jointed exercises have been completed. Beginners should begin with a limited combination of machine exercises, bodyweight exercises and multi-jointed free weight exercises. Before increasing the weight levels, they should work on becoming familiar with the proper form and execution of each.
The following are some proven basic exercises to encourage muscle and strength gain unlike any other exercises.
Bench Presses - works the chest, shoulders, triceps
Overhead Presses - shoulders, triceps
Pull-ups/Barbell Rows - back, bicep
Squats - legs, lower back
Dead lifts - legs, back, shoulders
Bar Dips -shoulders, chest, arms
To build mass, you must weight train with heavy weights. To consider a weight heavy, you should only be able to do a maximum of 4-8 reps before your muscles temporarily fail. A weight is considered light if you can do more than 15 reps before muscle fatigue sets in. Heavy weights stimulate more muscle fibers than lighter weights which result in more muscle growth. Heavy weight training puts a huge strain on your body, so adequate rest and recuperation after your workouts is essential.
Eating guidelines for building muscle:
A high protein diet is an inevitable part of any weight training programme, importantly, protein derived from animal sources. Proteins you need to be concerned with are those found in whey, casein (cottage cheese), eggs, beef, poultry, and fish. Soy protein, tofu and bean curd are some alternatives. Eating the right amount of foods consistently will force your body to grow beyond what you may think possible. The diet also should contain an adequate amount of carbohydrates (potatoes, sweet potatoes, yams, oatmeal, cream of wheat, cream of rice, rice, beans, bread, pasta, all cereals) and fat. Green leafy vegetables and fruits also should be included.
When you train with weights, you should eat a minimum of 1 gram of protein per pound of body weight. You also must have protein at every meal. To enable your body to actually assimilate and use the all the calories you will ingest, you have to reduce your meal size and increase your meal frequency. Splitting your calories into smaller, more frequent portions will enable food absorption and utilization of nutrients.
During the past 20 years there have been great developments in the scientific understanding of the role of nutrition in health and physical performance. Studies shown that adequate dietary carbohydrate should be ingested (55-60% of total energy intake) so that training intensity can be maintained. Excess dietary saturated fat can exacerbate coronary artery disease; however, low-fat diets result in a reduction in circulating testosterone. So the balance between protein, carbohydrate and fat should be maintained.
So the focus on weight gain programmes must be on two components, lifting heavy weights, which will stimulate the largest amount of muscle fibers. Your body responds to this stimulus by increasing your muscle mass and secondly eat more calories than your body is used to. When you overload your system with plenty of protein and fats, your body has no other choice but to gain weight.
A Mass Gaining program is incomplete without the timely measurements to monitor your progress. Without it, you won t know how exactly your body is responding to your diet and training routine. Just looking in the mirror and guessing is not acceptable. If you want to start getting great results, you must develop the habit of accurately tracking your progress. This also provides the motivation to continue with the weight gain schedule and for the further progression. So even though you have a very thin body type, and haven t been able to gain weight no matter what you try, you will definitely succeed with a well planned weight gain programme.
References:
1) http://www.fastmusclegain.com/part1eating.htm
2) http://www.fastmusclegain.com/part2weights.htm
3) http://www.fastmusclegain.com/part3muscle.htm
4) http://www.fastmusclegain.com/part4suppl.htm
5) http://www.fastmusclegain.com/part5monitor.htm
6) http://www.skinnyguy.net/tips.html
7) Lambert CP, Frank LL, Evans WJ. Macronutrient considerations for the sport of bodybuilding. Sports Med. 2004;34(5):317-27
About the Author
Former skinny guy Anthony Ellis is the author of Gaining Mass. The most widely used weight gain program in the world. This unique program designed to help people gain weight and build muscle, is currently being used in over 90 countries. For more information on how to gain weight and build muscle, check out his website at http://www.fastmusclegain.com
Anthony Ellis
There are many incorrect beliefs and theories bout building muscle. The type of food to be eaten is an important factor which decides the type of weight gained, whether it is muscle mass or mere accumulation of fat. Some types of calories are not equal to others for gaining muscle; because most processed junk food contains empty, totally nutritionless calories. These foods promote accelerated fat storage, and do not provide the body with the correct nutrients essential for gaining muscle. High quality protein, which the body breaks down into amino acids, should be the centerpiece of all your meals. Intense exercise increases demand for amino acids, which support muscle repair and growth.
Another factor is the selection of the right type of weight training. Resistance exercises will help with muscle growth. Whereas aerobic exercises can result in the reduction of weight. For maximum muscle gain, the focus of your workouts should consist of free weight exercises, rather than machines or bodyweight exercises. To get a very effective workout, you must stimulate as many muscle fibers as possible, and machines do not do this. The main reason for this is a lack of stabilizer and synergist muscle development. Stabilizer and synergist muscles are supporting muscles that assist the main muscle in performing a complex lift.
The results of weight training can vary from person to person, and will usually depend on your consistency and commitment to your program. You should have the patience and motivation for building a powerful body with a consistent diet and exercise schedule.
Exercise Guidelines for building muscle:
Weight training involves the use of equipment that enables variable resistance. This resistance can come in the form of free weights like barbells and dumbbells, machines that use cables or pulleys to help you lift the weight, and bodyweight exercises like pull-ups or dips. The more stabilizers and synergists you work, the more muscle fibers stimulated. The exercises that work the large muscle groups are called compound (or multi-joint) movements that involve the simultaneous stimulation of many muscle groups. These compound exercises should be the foundation of any weight training program because they stimulate the most amount of muscle in the least amount of time. Multi-jointed free weight exercises like the bench press require many stabilizer and synergistic muscle assistance to complete the lift.
Free weight exercises like the dumbbell press or squat put a very large amount of stress on supporting muscle groups. You will get fatigued faster and not be able to lift as much weight as you did on the machine. But you will gain more muscle, become stronger very quickly and have a true gauge of your strength.
If you use machines in your program, they should be used to work isolated areas and only after all multi-jointed exercises have been completed. Beginners should begin with a limited combination of machine exercises, bodyweight exercises and multi-jointed free weight exercises. Before increasing the weight levels, they should work on becoming familiar with the proper form and execution of each.
The following are some proven basic exercises to encourage muscle and strength gain unlike any other exercises.
Bench Presses - works the chest, shoulders, triceps
Overhead Presses - shoulders, triceps
Pull-ups/Barbell Rows - back, bicep
Squats - legs, lower back
Dead lifts - legs, back, shoulders
Bar Dips -shoulders, chest, arms
To build mass, you must weight train with heavy weights. To consider a weight heavy, you should only be able to do a maximum of 4-8 reps before your muscles temporarily fail. A weight is considered light if you can do more than 15 reps before muscle fatigue sets in. Heavy weights stimulate more muscle fibers than lighter weights which result in more muscle growth. Heavy weight training puts a huge strain on your body, so adequate rest and recuperation after your workouts is essential.
Eating guidelines for building muscle:
A high protein diet is an inevitable part of any weight training programme, importantly, protein derived from animal sources. Proteins you need to be concerned with are those found in whey, casein (cottage cheese), eggs, beef, poultry, and fish. Soy protein, tofu and bean curd are some alternatives. Eating the right amount of foods consistently will force your body to grow beyond what you may think possible. The diet also should contain an adequate amount of carbohydrates (potatoes, sweet potatoes, yams, oatmeal, cream of wheat, cream of rice, rice, beans, bread, pasta, all cereals) and fat. Green leafy vegetables and fruits also should be included.
When you train with weights, you should eat a minimum of 1 gram of protein per pound of body weight. You also must have protein at every meal. To enable your body to actually assimilate and use the all the calories you will ingest, you have to reduce your meal size and increase your meal frequency. Splitting your calories into smaller, more frequent portions will enable food absorption and utilization of nutrients.
During the past 20 years there have been great developments in the scientific understanding of the role of nutrition in health and physical performance. Studies shown that adequate dietary carbohydrate should be ingested (55-60% of total energy intake) so that training intensity can be maintained. Excess dietary saturated fat can exacerbate coronary artery disease; however, low-fat diets result in a reduction in circulating testosterone. So the balance between protein, carbohydrate and fat should be maintained.
So the focus on weight gain programmes must be on two components, lifting heavy weights, which will stimulate the largest amount of muscle fibers. Your body responds to this stimulus by increasing your muscle mass and secondly eat more calories than your body is used to. When you overload your system with plenty of protein and fats, your body has no other choice but to gain weight.
A Mass Gaining program is incomplete without the timely measurements to monitor your progress. Without it, you won t know how exactly your body is responding to your diet and training routine. Just looking in the mirror and guessing is not acceptable. If you want to start getting great results, you must develop the habit of accurately tracking your progress. This also provides the motivation to continue with the weight gain schedule and for the further progression. So even though you have a very thin body type, and haven t been able to gain weight no matter what you try, you will definitely succeed with a well planned weight gain programme.
References:
1) http://www.fastmusclegain.com/part1eating.htm
2) http://www.fastmusclegain.com/part2weights.htm
3) http://www.fastmusclegain.com/part3muscle.htm
4) http://www.fastmusclegain.com/part4suppl.htm
5) http://www.fastmusclegain.com/part5monitor.htm
6) http://www.skinnyguy.net/tips.html
7) Lambert CP, Frank LL, Evans WJ. Macronutrient considerations for the sport of bodybuilding. Sports Med. 2004;34(5):317-27
About the Author
Former skinny guy Anthony Ellis is the author of Gaining Mass. The most widely used weight gain program in the world. This unique program designed to help people gain weight and build muscle, is currently being used in over 90 countries. For more information on how to gain weight and build muscle, check out his website at http://www.fastmusclegain.com
Anthony Ellis
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