Fitness

Surfing

2008-02-06T06:40:00.001-08:00

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

2008-02-06T06:36:00.000-08:00

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

Cross Train with BOSU

2008-02-06T06:35:00.001-08:00

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

Treadmill Best Recommended List

2008-02-06T06:34:00.002-08:00

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

Home Sweet Treadmill

2008-02-06T06:34:00.001-08:00

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

The Epic T60 Treadmill Rocks

2008-02-06T06:33:00.004-08:00

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

How to Gain Weight and Build More Muscle

2008-02-06T06:33:00.003-08:00

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

The Importance Of Creatine In Building Lean Muscle

2008-02-06T06:33:00.001-08:00

Creatine monohydrate can rightly lay claim to being the most popular and arguably most effective bodybuilding supplement currently available. The beauty of creatine is that it is 100% natural and occurs in many foods so it s unlikely to be banned from any sports or competitions.
Let s first establish what creatine actually is. In brief, creatine is produced naturally in our bodies to help supply energy to the muscles. It is produced in the liver, pancreas and kidneys before being transported in the blood to our muscles. It is then converted into phosphocreatine which is a powerful metabolite used to regenerate the muscles ATP source of energy.
From a bodybuilder s perspective, creatine can significantly increase lean muscle mass quickly, improve performance in high intensity exercise, raise energy levels and speed up recovery rates. Creatine s ability to raise energy in muscles is due to its muscle protein synthesizing action whilst reducing the breakdown of protein. This happens because creatine has the effect of super-hydrating muscle cells with water. It also improves muscle growth adding size and strength to muscle fibers.
Creatine is normally taken in two ways. The first involves loading the muscles with 20 to 30 grams of creatine per day for four to seven days. At the end of this phase maintenance involves a regular intake of 5 to 15 grams per day. The other method is more gradual in that it skips out the loading phase and simply involves supplementing with 5 to 15 grams per day for an extended period.
Two questions remain to be answered - does it work and is it safe? Creatine has undoubtedly been proven effective in recent years - over twenty scientific studies have concluded that creatine can increase energy levels and result in enhanced strength, endurance levels and recovery rates. As a training aid it therefore has many merits. In terms of safety, no study to date has shown creatine to be anything other than safe, provided manufacturers instructions are followed.
There is a bewildering range of creatine supplements on the market so subsequent articles in this series will examine the relative merits of the most popular and effective forms. In the meantime, you can find out more by visiting the site listed below.

About the Author

Hamoon Arbabi
For more information about Creatines, Multivitamins, Proteins and Antioxidants go to : http://homebusiness.nexuswebs.net/creatine.htm

Hamoon Arbabi

I skip meals why aren t I losing weight

2008-02-06T06:32:00.001-08:00

Copyright 2005 Sheridan Woodcroft

A big mistake that lots of people make is skipping meals. They think they are not eating much so they should be losing weight. Wrong!

Your body was designed with the idea that you have to expend energy in order to get food. If you think back a hundred or more years ago, if you wanted to eat something you had to either go hunting everyday or grow your own food. And that s a lot of work ? that s a lot of physical activity. And even though we no longer have to do this, it doesn t change the fact that our bodies are still designed this way. So when you skip a meal, your body actually thinks that you re out in the wild and, for whatever reason, food is hard to come by. This is a built in survival mechanism that all of us have ? it s built in. So when your body thinks food is hard to find, it does two things to protect you from starving. First it slows your metabolism causing your body to slow down and burn less fat. Second the meal you eat after you skip a meal will be converted almost entirely to fat and stored - to protect you from starving. So if you skip breakfast, almost all of what you eat for lunch is converted to fat. We think we re taking in less food but in reality were causing our bodies to store fat.

Your metabolism is totally controllable by you. You can lose weight easily If you speed your metabolism up naturally and safely.

Increasing your lean muscle mass enables your body to burn more fat as it takes more effort to sustain muscle than it does fat. Therefore, the more lean muscle mass you have, the faster your metabolism is likely to be. Therefore, your exercise regime should include not only fat burning exercises but also some muscle building exercise. Women should note that this does not mean you have to get ?beefy but just tone up your muscles.

Protein also plays an important part in this process. Women should generally consume about 100 grams of protein per day and men 150 grams. This can be quite difficult to achieve unless you take a protein supplement. You then know exactly how much protein you are consuming and it is much easier to control.

So the message is:
1. Don t skip meals ? you will end up putting on weight.
2. Build lean muscle mass by doing a combination of weight training as well as fat burning exercises.
3. Make sure you are consuming the right amount of protein per day to aid in building lean muscle mass.

About the Author

Sheridan Woodcroft is a personal weight management and health and nutrition mentor. You can visit her website to find out more about a how, with a few simple changes, you can boost your metabolism and turn your body into a fat burning machine and lose weight without exercising http://www.WEIGHTLOSS-4U-PERMANENTLY.COM/?refid=article-31879

Sheridan Woodcroft

I skip meals why aren t I losing weight

2008-02-06T06:31:00.003-08:00

Helping You Find The Best Treadmill For YOU

2008-02-06T06:31:00.001-08:00

With a multitude of different treadmills and treadmill reviews available today, it an be extremely difficult to know which one might be the best one for you ? it can be so overwhelming that you simply don t know where to start! If you go to one of the wide variety of treadmill manufacturer s websites, you will be greeted by a whole array of different models that include a variety of features and characteristics that simply boggle the mind, and inevitably enough, each manufacturer is going to say that theirs is better than all the rest. What you need to help you navigate your way through the overabundance of information is a helpful and unbiased informer, and thankfully, help is not too far away. Treadmill reviews are here to help you make the right choice for you.

Whether you are a novice or a seasoned treadmill user, it is difficult to see beyond the blurb put out by fitness equipment manufacturers. It is, after all, their job to sell their equipment to you, so they are going to put their best foot forward! Treadmill reviews can help you see beyond the advertising copy. Treadmill ratings are a mixture of the expert opinion of fitness professionals and of ordinary exercisers just like you, and these combine to help you evaluate a treadmill both in terms of the quality of it s components and how well it actually fits into the average exerciser s fitness regime.

Choosing a Treadmill ? Where to Start?

The right treadmill is a highly individual choice, so before you consider any purchase it is wise to consider what your own personal expectations are, something that unfortunately cannot be found in treadmill ratings! Think about your own fitness goals, and how you intend to reach them ? these will have an impact on which treadmill will be most suitable for you. So before you consider searching out the ratings on treadmill, make a list of things that are priorities for you. This will help narrow down your search, and help you use the home treadmill reviews that you come across in a more meaningful way.

There are two distinct types of treadmill reviews available ? the evaluations of professionals, and treadmill consumer ratings, which are put together based on the information given by ordinary exercisers just like you. Both of these types of ratings are useful.

Professional reviews, such as those that might comprise magazine ratings of treadmills, are carried out by people in the fitness industry, who have expert knowledge on many aspects of treadmill construction and performance. They will have a good understanding of what it is that makes a treadmill safe and effective, and will undertake investigations on aspects of treadmill construction and longevity that is neither possible nor practical for the layperson to undertake. They will put together ratings on treadmills that will evaluate the component parts and the way in which they are assembled, and will have the background knowledge that will enable them to make comparisons with other treadmills that are available. With a broad understanding of treadmill development and technology, professional treadmill reviewers can evaluate a particular treadmill in an unbiased way, and provide you with a clear picture of how it measures up to the other models that are currently available.

On the other hand, treadmill consumer ratings are comprised of the practical opinion of the non-professional exercisers who have purchased a piece of fitness equipment for their own personal use ? these are perhaps the people best qualified to provide reliable home treadmill reviews. Consumer ratings will provide you with more practically based information than is presented in professional treadmill reviews, and will give you a real impression of what a treadmill is actually like to use. Non-professional ratings will typically cover things such as how easy the treadmill is to put together and to operate, how quiet the motor is, and how much space the treadmill takes up when open or folded. While consumers will usually provide little information on the quality of construction of a treadmill, they will be able to provide first hand experience in reliability, comfort and ease of use, and will also usually be able to provide information on customer services.

There are a wide variety of both types of review available in sporting magazines and on the internet, so before you purchase a treadmill, be sure to check out some of these reviews. In combination, professional and consumer reviews will give you all you need to make an informed decision, and find the treadmill that is best for you.

About the Author

Find out more about Treadmill Ratings as well as Treadmill Maintenance used treadmills, and treadmill maintenance at Peters website, Terrific Treadmills ? 2005 Peter Clark.

Peter Clark

Horizon Elite Treadmills

2008-02-06T06:30:00.001-08:00

Horizon Elite treadmills, a series of high quality fitness products, are manufactured by Horizon Fitness of DeForest Wisconsin. Horizon Elite treadmills are extremely durable, high-end performers created with the committed athlete in mind.

If you re considering Horizon Elite for your exercise regimen you have five treadmill choices, all of which offer the feather light easy fold-away lift system unique to Horizon Elite treadmills.

The Horizon Elite 1.1T, with its 1.75 hp motor, gives you a maximum running speed of 10mph, and a 10 percent maximum incline. The most basic of the Horizon Elite treadmills, the 1.1T features include a smartboard console that displays heart rate, elevation, time, calories, laps, distance and speed.

The next most advanced of the Horizon Elite treadmills is the Elite 2.1T. Additional features in this model include a book holder, a water holder and bottle, a stereo and emergency stop button.

The Horizon Elite 3.1T offers a considerably more advanced workout, with six preprogrammed and manual workouts that include a golf course program and one designed specifically with weight loss in mind.

The Horizon Elite 4.1 treadmill, one of the most advanced of the Horizon elite treadmills, provides 8 different workout programs, manual and preprogrammed, including a rolling and a race regimen. Its belt is orthopedically designed for comfort, with a top-level speed of 12 mph and an incline of up to 12%.

The top of the line of the Horizon Elite treadmills, the Horizon 5.1T provides ten different workout programs, and a 60 inch long running track. The most durable of the Horizon Elite treadmills series, it can accommodate runners up to 350 pounds.

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

2008-02-06T06:29:00.002-08:00

A Natural Bodybuilding

2008-02-06T06:29:00.001-08:00

In the discipline of tae kwon do, the Korean martial art known for it s powerful kicks, tae means to trample or foot, kwon means fist, and do means way. In its simplest form it is the way of the hand and foot. Natural Bodybuilding is similar to this martial art in its regards to discipline, perseverance, and inner strength. These are the three of the tenets of tae kwon do to achieve success. Miss one of the three characteristics and chances are you will not achieve a successful natural bodybuilding lifestyle. Worst yet, you will not receive the benefits that this ?way of life? can bring.

Learning a new way to eat is one of the prerequisites needed for success. You will develop a nutritional habit to provide fuel for demanding workouts and bodybuilding, also protein to rebuild muscle fiber. You will learn of ways to increase your nutritional energy. An example would be to introduce flaxseed to your diet by adding it to salads, vegetables and your morning oatmeal. Flaxseed is naturally high in Omega-3 oil, which is an excellent long enduring energy source. Discipline will be needed to reinforce this prerequisite. To avoid junk food that is high in fat and refined sugar can be very challenging, especially with it being so prevalent in today s modern society.

To ?bring out? the muscularity that you will have developed, you will need to do cardiovascular training. The bodybuilding jargon for this transformation is ?cutting up? or ?ripping?. This type of training not only helps burn off the muscle blurring fat but also increase energy by developing the lungs to process faster. It will also help you recover faster from a muscle building workout by forcing additional blood to move throughout your body by way of the circulatory system. This fresh blood will carry out the residuals in your muscles that remain from training. Perseverance is needed to pursue cardiovascular training for most individuals. Getting out of a warm bed in the early morning to go running can be quite tough even for the most dedicated.

The one item that hasn t been covered as of yet is muscle building or bodybuilding. It is a game of mind over matter. Inner Strength will become a major player in this part of the equation. To endure the lactic acid build-up that occurs when going deep into the ?pump? can be quite overbearing and yet at the same time exhilarating. Because there are so many different muscle-building theories out there it can be quite overwhelming trying to decide what to believe. This decision can be difficult even for a veteran bodybuilder. A lifter must develop a skeptical outlook at different programs and judge if the training programs are worthwhile.

The Three Tenets and The Three Catalysts Relationship.
The three tenets; discipline, perseverance, and inner strength are associated with the three catalysts for bodybuilding development. The three catalysts I used for optimum muscle development are listed below.
Nutrition needs (discipline)
Fat-burning cardiovascular training (perseverance)
And muscle transfiguration (inner strength)

Like a circle, all three intertwine with each other. Each one depends on the next one for success.

Starting down the Road of Natural Bodybuilding Success.
If you are new to Natural Bodybuilding and are beginning to start a training program I wish you the best of success. If you are looking for more information about this subject, check out the Nature Boy Bodybuilding web site. It is a great source of Natural Bodybuilding information.. Remember, for successful training, use the three tenets; perseverance, inner strength, and discipline. Welcome to Natural Bodybuilding and Nature Boy.

The author, Kevin Doberstein is a Certified Fitness Trainer who also owns Nature Boy Bodybuilding. You can check out his web site at ?http://www.nature-boy-bodybuilding.com/? Nature Boy Bodybuilding and his Nature Boy Bodybuilding Blog? http://thor-body-building.tripod.com/natureboyblog/?. Natural bodybuilding is the main focus of this blog. Bodybuilding nutrition and fitness articles. Workout exercise programs.

Copyright 2005 by Nature Boy Bodybuilding. WARNING ! All content contained within this site is protected by copyright laws. Unauthorized use of our material is strictly prohibited. Contact Nature Boy for copies of this article

About the Author

Kevin Doberstein is a Certified Fitness Trainer living in northern Wisconsin. He has been a natural bodybuilder for 25 years. His web site is Nature Boy, Your Natural Bodybuilding web source.
Forever for the cause of Natural Bodybuilding and Fitness.

Kevin Doberstein CFT

Without Going to the Gym

2008-02-06T06:28:00.002-08:00

Exercising and dieting are tasks that are very difficult for many of us, but usually just the thought of it that makes us queasy. There are some simple ways to get out and get fit, and you just might enjoy yourself too.

Some people like to get up and head to the gym every morning, before most of us are even out of bed. We all know that even a little exercise will be good for us, but we just don t have the time or the motivation. Gym memberships can be a very expensive cost.

Find ways to get fit, no matter how. A gym membership is not the answer for a lot of people, but that is no excuse for laziness. Exercise equipment is right under your nose; just find something that works for you.

Walking is still regarded as a fantastic way to exercise. Thirty to sixty minutes a day will get your blood pumping and metabolism moving. Walk around the neighborhood or find a city park.

Use a bicycle for transportation. Of course, many times this is not possible, but bike when you can. Eventually, you ll push yourself to go farther distances. Don t forget your helmet.

Pushups and sit-ups are still recommended by your gym teacher. They are easy exercises that you can do at home. There are plenty of add-on products that can increase the productivity of the simple exercises. Incorporate free weights as you do you sit-ups. Remember those crunches?

Recycle gallon milk and juice jugs. A gallon of water weighs almost 8 ? pounds. The jugs even come with a convenient carrying handle. One in each hand is enough resistance for toning arm curls.

Think thin and fit. We forget the power of the mind and its ability to heal the body. Concentrate on your exercises and dieting feats as you perform them. You ll create a life changing mindset that is necessary to achieving your goals.

Taking control over your weight and diet is only a couple steps away. Use common sense and think of simple solutions that you can do at home. Set good, aggressive goals in your endeavors, but break them down into smaller sub-goals so you can see your progress without getting discouraged. Reevaluate your goals as you go and make changes without losing sight of the end goal.

About the Author

Robb Ksiazek is a successful author and publisher for Body-Mass-Index-4U.com. He believes in simple solutions in the quest for a fulfilled life through mind, body, and soul experiences.

Robb Ksiazek

Brief Overview Of Crohn s Disease

2008-02-06T06:28:00.001-08:00

Crohn s Disease is an inflammatory bowel disease that causes inflammation in the digestive tract - from the mouth all the way through to the anus. As a disease, it can be difficult to diagnose due to its similarity to other inflammatory disorders such as ulcerative colitis or irritable bowel syndrome. Crohn s Disease usually causes inflammation in the lower small intestine, known as the ileum. The inflammation goes deep into the wall of the intestine causing pain and diarrhea.

It is not known what causes Crohn s disease, although it is thought that it may be heredity in nature or the result of a virus or bacterium invading the body. To date no definitive answer has been provided. It effects both males and females and people suffering with this disease also tend to have immune system abnormalities, although whether this is a cause or a result of the disease is unknown. One thing that has been established is that Crohn s Disease is not caused by stress, although emotional distress can exacerbate the symptoms.

Symptoms most commonly experienced by sufferers are severe abdominal pain, accompanied by diarrhea. Some also report bleeding from the rectum, weight loss and fevers. Children who suffer with Crohn s may experience some developmental and growth delays due to the lack of essential vitamins and minerals absorbed into the body.

Due to it s similarity to other inflammatory diseases and syndromes determining if a patient is actually suffering with Crohn s disease requires a thorough physical exam and a number of tests to be carried out. These can include blood tests to check for anemia and providing stool samples to check for blood which could indicate an infection or bleeding in the intestines. Further, more invasive tests can also be required, for example drinking a barium liquid and having a series of x-rays taken which will highlight any inflammation or abnormalities. A colonoscopy may be required to confirm the diagnosis as Crohn s disease. In this case an endoscope is inserted into the anus and up into the large intestine to look for bleeding or inflammation. A small sample of tissue may be taken at this point for further analysis. Once Crohn s disease has been confirmed further tests may be needed to determine the extent of the inflammation.

There is no actual cure for Crohn s disease, although some people, through proper management, can be free of symptoms for extended periods. The treatment for Crohn s disease varies from person to person as it depends on the severity of the disease and the area effected. Typically, all treatments aim to reduce the inflammation, relieve the pain, diarrhea and bleeding and ensure that the sufferer has the correct nutritional intake. There are three main ways of achieving these goals, medication, surgery or dietary changes.

About the Author

Kirsten Whittaker has an interest in Crohn s Disease. To access more articles on Crohn s Disease click on the following link ? http://www.crohnsdiseaseguide.info/crohnsdisease-articles/ or for additional crohn s information and resources go here - http://www.crohnsdiseaseguide.info

Kirsten Whittaker

What Is Hypoglycemia

2008-02-06T06:27:00.001-08:00

Hypoglycemia is a condition in which the blood sugar level of a person dips down below the normal level. This leaves you unable to perform daily activities due to the decrease in energy levels caused by low blood glucose levels in the body. It usually affects adults and children over 10 years of age as a side effect of taking diabetic medication, although other ailments and medications can also bring it on.

The majority of hypoglycemic suffers have diabetes. Due to being diabetic their body struggles to bring blood sugar levels back within a normal range should they start to fall. This can leave you feeling hungry, anxious, weak, light-headed or sleepy with excessive perspiration and dizziness. Usually the reaction is not serious and can be treated by eating or drinking sugar or carbohydrate rich products. However, it is important to note that potential symptoms should not be ignored as, left untreated, hypoglycemia can cause a person to lose consciousness.

Hypoglycemia can also affect people who do not suffer from diabetes. There are two types of hypoglycemia not related to diabetes - reactive and fasting hypoglycemia. Fasting hypoglycemia occurs when people go periods without food such as overnight or after exercise. This is not a common condition in people without diabetes and is usually associated with another illness or medication. While, reactive hypoglycemia happens within about 4 hours of eating a meal.

Should you suffer from reactive hypoglycemia the following steps have been suggested by some health officials to counter the symptoms - eating little and often, exercising regularly, having a varied, high fiber diet and cutting out or reducing your intake of sugary foods.

If you do suffer from hypoglycemia there are also some precautions that you could think about taking. For example, wearing a bracelet with the condition on it in case of emergencies. Telling your friends and work colleagues what your particular symptoms are so they can watch out for you and remind you to eat when you appear to become irritable or fatigued. Keeping suitable snacks on hand and remembering to eat regularly to keep your blood sugar levels steady, limiting alcohol consumption and finally checking your glucose levels before using heavy machinery, driving or doing any strenuous exercise.

About the Author

Kirsten Whittaker would like to offer the opportunity to read further articles related to hypoglycemia and diabetes at http://www.understandingdiabetes.info/understandingdiabetes-articles/. Or for additional information and resources please visit http://www.understandingdiabetes.info.

Kirsten Whittaker

A New Holistic Treatment Protocol

2008-02-06T06:26:00.004-08:00

Part One:

800,000 people or more will contract Genital and Oral Herpes (Herpes 1 and 2) this year in North America alone. It s estimated that 60% of the population has Herpes. A majority of the people with the disease are unaware that they carry the virus- making them much more likely to pass it on to others. With so many people affected by this epidemic, it s a wonder that Herpes doesn t get more media attention. It s been labeled an incurable disease which left untreated can have serious consequences such as the death of a infant born to a mother having an outbreak during delivery and vastly increasing one s chances of getting AIDS and other opportunistic infections.

The sad fact is that there s still a pervasive wall of shame and silence over this disease. People are much more likely to publicly declare their HIV positive status than admit to having Herpes. There are numerous charities and foundations with their high-profile celebrity spokespersons leading the very public campaign of AIDS awareness and research. There s an ever increasing amount of sympathy and support for AIDS victims from the general public. But I challenge you to name a public spokesperson for Herpes? Better yet, can anyone even name one single Herpes charity? I m sure they exist, but their public profiles are next to nonexistent. Have you ever seen a telethon to raise money for Herpes research? It s inconceivable to me why Herpes is treated as such a dirty disease. Is it the modern leprosy? I have worked with many Herpes sufferers who do not tell their lovers of their status for fear of being rejected. I m not sure what the answer would be to gaining more support and sympathy for the sufferers of Herpes, but it s something we could all work on. The Acyclovir family of drugs-including Valtrex and Famvir, has been the long standing therapy prescribed by doctors for the treatment of Herpes 1 and 2. Although the drug has proven itself to be somewhat effective in the reduction of the duration and severity of outbreaks when used topically and in the suppression of some outbreaks when taken orally, this effectiveness can come with a steep price.

Acyclovir does not cure Herpes, and must be taken indefinitely. Like many other drugs there are serious possible side-effects, including kidney dysfunction, toxicity in the nervous system, nausea, vomiting, diarrhea seizures, confusion and tremors, severe headaches. Beyond these perhaps the biggest problem with taking these drugs for Herpes is the creation of drug-resistant strains of the virus that will make treating people in the future much more difficult. I have been using natural remedies to help people suffering with Herpes for fourteen years now. One of the principle natural tools used in controlling Herpes has been L-lysine-an amino acid that has been proven to reduce the frequency of outbreak in some people. Unfortunately L-lysine has now been shown to have it s own serious side-effect. Since it s main action is to inhibit arginine in the cellular environment, the long term effect of taking L-lysine is the lowering of the body s immune function. Which is a less than a desirable outcome.

Part Two:

A Comprehensive Programme for Managing Herpes Safely and Effectively

Fifteen years ago I contracted Herpes myself in the context of a monogamous relationship. Being open-minded and desperate I tried drug therapy and immediately got migraine headaches for the first time in my life. It was clear that I had to find a natural way of managing the disease for myself since I was going to have it for the rest of my life and I needed a way of being able to resume my sex life without the dread of the likelihood of passing it on to others. In the next two years I tried every natural therapy available at the time. Frustrated from the lack of consistent and lasting results from most of the touted natural remedies for Herpes I started developing my own treatment programme based on my families multi-generational background as herbalists.

What I found through my experience is that Herpes needs to be addressed on many levels- obviously nutrition and lifestyle changes/adjustments but that also the deep shame and many psychological effects of the disease are equally if not more important to treat than outbreaks. Herpes also can change quite significantly during the course of someone s history with the disease so any protocol would have to be flexible enough to deal with the evolutionary nature of the presenting symptoms.

I also don t believe in the validity of suppressive therapy for Herpes. I think suppression inevitably leads to the disease expressing itself in other ways-ways that may be more devastating than conventional outbreaks- so the protocol is not designed to suppress outbreaks altogether but rather to lengthen the period of time between outbreaks and to shorten their duration and greatly lessen their severity. Some people have had their average duration of outbreaks reduced from 12-16 days to 1 to 2 days. Some people have been able to prevent most outbreaks from re-occouring

The protocol does not cure the disease and does not stop all symptoms from appearing. Even those who have been able to stop most of their outbreaks have experienced some mild infrequent outbreaks. many less than one per year. Some far less than that.

After taking someone s case the protocol is adjusted depending on many factors including the strain of the virus, the frequency, location and duration of outbreaks. The relative health of the client s self-esteem and the relative level of stressors. Whether the client is male or female, length of time with the disease , etc , etc, etc. For most the protocol involves both internal and topical remedies. For all it involves combination therapy- I learned a great deal from studying how other natual practitioners were treating HIV , especially people who had both HIV and Herpes or who had drug-resistant HIV. In North American many people with HIV also have Herpes. Many of the same substances that are effective for HIV are also effective for Herpes.

All of the substances in the protocol are from botanical sources. Many of the substances I grow or wildcraft myself. Most of the substances I tincture or homeopathically prepare myself. Melissa Officinalis is the cornerstone of the protocol. Lomatium Dissectum and Olive Leaf and Prunella Vulgaris are part of the remedy for everyone. There are also two patented substances- one from a Marine Biologist and Bio-Chemist and one from a MD that are frequently prescribed herbally as part of the protocol. The most common homeopathic remedies prescribed in the protocol are Rhus-tox, Mezereum and Rananuculus, but there are over two dozen homeopathic remedies that I use depending on the symptom picture and another dozen or so herbal substances. Again the protocol is a combination therapy. Some of these substances are used internally, some externally.

I am not big on the use of L-lysine. I never found it particularly effective and now research is showing the long term use of L-lysine can actually lower your immune function. L-lysine is not part of the protocol.

For the most severe cases, A referral to a Hypnotherapist is part of the protocol. Hypnosis has been clinically proven to be very effective in the treatment of Herpes particularly when combined with other therapies. Lastly, I counsel people to make peace with the disease. To not treat the virus as some ghastly invader. But to somehow dialogue with the virus and reach some kind of accommodation. The virus is an intelligent, motivated organism quite capable of surviving. The virus is just one of many many micro organisms homesteading in our bodies. I encourage people whenever possible to make an agreement with the virus to allow the virus to stay if the virus agrees to cause as little disruption of the host s life as possible. And above all else to not be ashamed of having Herpes. To have the courage to speak about the disease and not feel like a leper.

Christopher Scipio
Homeopath/Herbalist
Holistic Herpes Specialist

About the Author

Christopher Scipio , is one of the most experienced holistic practitioners treating the Herpes virus.
A homeopath and herbalist who hails from a long line of Caribbean natural healers, Scipio has during the last 15 years developed a very successful natural protocol in treating the Herpes family of viruses. Email me isnare@natropractica.com for a Free Initial Consultation. http://www.natropractica.com

Christopher Ricardo Scipio

StarTrac TR4500HR Treadmill

2008-02-06T06:26:00.003-08:00

When you re searching for a treadmill for your home or club,
you ll find Star Trac treadmills at the top of your shopping
list, and for good reason. StarTrac has garnered a
reputation for quality and superior machines since their
appearance on the treadmill scene in the 70 s, and has
become sort of the Cadillac of treadmills. The TR4500HR
treadmill is another in their line of great exercise
machines.

Star Trac treadmills offer many features, and this one is no
exception. Weighing in at a solid 284 lbs., the 4500 measures
a healthy 20 x62 , thus affording the user room to move! I m
a big guy, and I appreciated the roominess. The unit has a
maximum user capacity of 350 lbs. Powered by a 2.5hp
continuous speed motor, the Star Trac TR4500HR is capable of
speeds from 0-10 mph, and inclines from 0-15%, (for those of
you with a death wish!) the 4500 is primed with all the
power you need for a great workout! For ease on your knees,
the 4500 features the Impact Absorption System, IAS, which
cushions impact on your ankles, knees, hip and back.

Star Trac treadmills feature a useful and easy to use
display, with a heart rate monitoring system that you can
tie into your target training zone, as well as hundreds of
pre-programmed training selections, all the while recording
your time, distance, speed, calories, laps and pace. The
unit also features a built-in rack for towels, water and
even a stereo, and can handle up to 50 different user id s.

The in-home warranty is one year parts on the motor and 6
months labor, as well as 90 days on the wearable parts
(grips, belts, pads) and lifetime phone support. I found
this warranty a mite skimpy for a treadmill with it s
reputation and price (around $6000 but you can do better)
but all in all, for all the bells and whistles that the Star
Trac TR4500HR treadmill brings to the table, you d be hard
pressed to find a better machine.

About the Author

Keith Thompson is the webmaster at Best Treadmills, a site
offering the best buys on treadmills.giftsforbiz.com/index.html > treadmills on
the web today!

Keith Thompson

Key Points

2008-02-06T06:26:00.001-08:00

Finding the best treadmill to buy shouldn t be a difficult
thing to do. Treadmills have long been touted as a major
player in the health and fitness field and for good reason.
They are relatively compact, promote vital cardiovascular
benefits, and are simple to use. Not to mention you don t
have to get in the car and run to the gym! The only thing
left is to find the right treadmill for you. Here are a few
treadmill keys.

First, check with your doctor that this is an appropriate
health regimen for you to embark upon. It probably is, or
you wouldn t be reading this! Next, check the motor and see
of it is powerful enough for your needs as relates to
weight. Most brands offer several options in this area.
Health monitoring features such as heart rate monitors are
an added benefit to keep track of your progress. The ability
to store the treadmill economically is a plus also, and
sturdy hand rails and easy on/off benefits add to your
experience.

Other features that you may want to consider include safety
features, shock absorption, variable speeds, calorie
counters (to tell you just how hard you ve been working!)
time/distance calculators, and of course a reasonable
guarantee/warranty. The motor should be have a warranty of
at least 2 years, and the more the better. Some are as long
as ten years. Shop around.

Buying a treadmill online can be very easy. Not only can it
save you money, but you can usually come up with good deals
on shipping. Take your time and compare, and then start
walking!

About the Author

Keith Thompson is the webmaster at
Best Treadmills! a
website offering the best choices for your treadmill/fitness
needs.

Keith Thompson

Why Core is Key

2008-02-06T06:25:00.001-08:00

Do you currently suffer or have you ever suffered from any of the following: Lower back pain, frequent hamstring injuries, a twisted knee or a pulled shoulder?

Have you ever considered that it may not be just the fact that you slipped and twisted something or your back simply goes ? It could be you need to strengthen your core?

Core training is a buzzword in the fitness industry that s been around for a while now. The measure of its popularity can be seen in the increased use of stability balls or Swiss in gyms, books, classes & videos and the fact that big name clothing stores are even selling stability balls alongside underwear and belts!

But in order to train something correctly we must understand exactly what it is we are training. Your core is a group of muscles that help with pretty much every movement your body makes. In physiological terms, the core includes the abdominal musculature (transversus abdominis; rectus abdominis; internal & external obliques), hip flexor & pelvic floor muscles and the spinal musculature ? predominantly your lower back muscles (lumbar erectors).

Your core is key because:

1) It is the link between your upper and lower body
2) It protects your spine
3) It stabilises your body in any movement
4) It has a major influence on your posture

Because your core consists of several different muscle groups, there is no single exercise ? like crunches on a stability ball ? that can possibly train all the muscles in your core at once. In order to train your core muscles you need to follow a specific core training programme that strengthens and stretches the right muscles to provide optimum balance in YOUR body.

Research has found that your TVA (Transversus Abdominis) activates fractionally before any other muscle when a movement of an extremity is made (e.g. you wave to your friend) ? but if this doesn t happen, your spine is exposed and your risk of injury is greatly increased.

A simple test to determine whether your TVA fires correctly or not is this?
1) Standing up straight, place your finger in your navel
2) Then bend over to pretend you are picking something up from the floor ? or actually pick something up from the floor in front of you.

What happens to your finger, does it:
- Stay where it is?
- Move inwards closer to your spine?
- Move out away from your spine?

Email me at info@activone.co.uk with your answer and I ll let you know what should happen and what to do if it doesn t!

About the Author

Lea Woodward is a fully qualified personal trainer in the UK. She runs activOne, a health & fitness services provider of personal training, nutrition & diet advice and massage therapy in Nottingham, England.

Lea Woodward

Green Tea

2008-02-06T06:24:00.000-08:00

Green tea has been used as for medical remedies in China since ancient times. It was said to have many health benefits and be a remedy for many ailments. It is also said that the Japanese owe their slim figures to green tea.

Today, scientist in Asia and the west are providing scientific evidence that green tea is a benefit to our health. An anti-oxidant call EGCG that is in green tea is the main cause of this.

Green tea has been shown to do many things including:

- Inhibit the growth of new cancer cells and kill existing cancer cells

- Promote weight loss helping the body burn up to 10 percent more body fat.

- Increase energy expenditure up to 4 percent.

- Prevent the oxidation of LDL cholesterol.

- Reduce the risk of colon, breast, and lung cancer.

- Boost the immune system.

- Have an anti-inflammatory effect making it a good supplement for those with arthritis.

- Help in the prevention of tooth decay.

Green Tea Differs from Other Types of Tea

What makes green tea different from other tea is the process in which it is made. Made from the plant of Camellia sinensis, the leaves are steamed after being removed from the plant so that oxidation of the leaves is prevented. By doing this the leaves remain green and active substances that are contained in the leaves keep their healthful qualities.

Side Effects of Green Tea

There are no reported harmful side effects in drinking green tea or taking green tea extract capsules. Thus making green tea one of the best supplements available.

Use of Green Tea

There are 2 ways of supplementing your diet with green tea:

- Drinking green tea: 2 to 3 cups daily.

- Green tea capsules or tablets: 2 capsules or tablets of green tea extract daily.

About the Author

Josie Anderson is a personal trainer and is the owner of http://www.weight-loss-program-101.com providing weight loss resources to help with many weight loss goals and overall general health.

Josie Anderson

Health And Fitness Goals By Getting SMART

2008-02-06T06:23:00.000-08:00

Get SMART to Get Fit

I m not sure who was creative enough to make the acronym work, but work it does and it can fit in quite nicely with your fitness goals.

If you want to succeed you need to get SMART about your goals.

SMART is a great way to help you stay on track and achieve your goals.

The S stands for specific. Be specific about the goals you want to achieve. Forget things like, I want to get in shape , I want to add muscle , or I want to lose weight , or I want to increase my bench press.

Instead try things like I want to run a 6 minute mile , I want to add 10 pounds of muscle , I want to lose 20 pounds of fat, or I want to add 40 pounds to my best bench press.

The M stands for measurable. This ties in very well with specific. You can t measure getting in shape , but you sure can measure running a 6 minute mile .

With a pair of trusty skin fold calipers, you can also measure pretty accurately adding 10 pounds of muscle or losing 20 pounds of fat.

And of course, you can easily measure the poundage increase on your best bench press.

The specific and measurable aspect can be broken down even more to bring you closer to achieving your goals. For example, if you want to add 10 pounds of muscle, what other specific and measurable things must you do to reach your goal?

One could be that you must eat 6 high protein meals a day.

A second could be that you must eat 3,500 calories and 300 grams of protein every day.

You must train with weights three days per week.

You must add weight to your exercises at least every other workout.

All of these are specific and measurable. The more specifics that you have, the more likely you will add your 10 pounds of muscle as quickly as possible.

You can make a list of your daily, weekly, and monthly goals that you must do in order to meet your top goal of adding 10 pounds of muscle.

Each day, place a check mark next to each measurable and specific goal you achieved that will help you conquer your top goal. Obviously, the more checks you have, the more likely that you will achieve your goal.

In addition to specific and measurable, your goals must be A, or attainable. The R stands for realisitic. As I ve said before, it s important to set challenging goals.

Challenging, but attainable, that is. A goal of a 50 pound increase on your bench press max in 12 weeks would be a challenging goal, but also one that is possible.

However, setting a goal of bench pressing 300 pounds in 4 weeks when you currently bench press 75 pounds will do nothing but set you up for failure and frustration.

Obviously, weight loss is on the minds of many people, which is why so many fall victim to promises like lose 30 pounds in 30 days without getting hungry and without exercising.

As a reader of this newsletter, you know that the above is neither timely nor realistic. But many people do fall for such things because they want results NOW! They are setting themselves up for failure. Please don t join them.

The T stands for Timely. If you do everything previously mentioned, it s still not enough. You must give yourself a deadline to achieve your goal. More importantly, if your goal is attainable and realistic, but also long term, break it up into smaller goals.

If you wish to lose 75 pounds, start with losing just 10 pounds in 2 months. Reaching that goal will motivate you further and before you know it, enough time has passed that you ve lost the 75 pounds.

But if you focus solely on losing the 75 pounds, which could take a year or more to accomplish, your motivation and discipline could wane, and you could fail to follow through on what you need to do to make your goal a reality.

Making goals timely hold you accountable and creates a positive sense of urgency. You may think twice about eating that piece of cake when you know you are having a body composition test and pictures taken in 2 weeks.

In addition to getting smart, celebrate your successes. And I don t mean that you should allow yourself to dust off a gallon of ice cream in one sitting because you lost 10 pounds. That would be self defeating.

But you could treat yourself to a movie, or a pair of jeans you ve had your eye on, or an extra hour of sleeping in on the weekend. Don t sabotage your wonderful efforts by giving yourself destructive rewards for accomplishing your goals.

About the Author

Gregg Gillies is the founder of http://www.buildleanmuscle.com His articles have appeared in international publications such as Ironman Magazine. He has written two books and is a regular contributor to Body Talk Magazine. Check out his site http://www.buildleanmuscle.com

Gregg Gillies

Recommended Supplements for Weight Loss

2008-02-06T06:22:00.001-08:00

There is a lot of confusion about weight loss supplementation, how to use, what to use and how much to use. In this article you will find the pick of today s latest supplements on the market and armed with the right information you will have the knowledge to burn more body fat and have more energy for the things you want to do.
Remember that supplements do not replace proper diet and exercise but when used with the right training and weight loss program may help you make faster progress towards your weight loss goals.
Please remember that before taking on a training and supplementation program and if you are on medication always consult with your physician first. Now lets have a look at the supplements:
Chitosan
Chitosan is a fibre whose fat-binding ability is so strong that it can be used effectively to promote weight loss. The most important health property of dietary fibre is its ability to bind to fat molecules in the digestive system, which in turn are excreted.
Since Chitosan can t be digested, the fat absorbed is passed out of the body. Together with a low fat eating plan and regular exercise, Chitosan is a great choice for keeping off those unwanted pounds. Try taking 15 minutes before a meal to inhibit fat absorption.
Dosage: as per the bottle
Ma Huang
A popular Asian herb that has been used for over 5,000 years is Ma Huang; it was first used by the ancient Chinese people as a decongestant.
The active ingredient is ephedrine, which has been shown to contain powerful fat burning characteristics which can enhance thermogenesis, the body s burning of fat for energy.
It also increases the basal metabolic rate, which allows your body to burn calories faster and more efficiently. By mobilizing stored fat and carbohydrate reserves, Ma Huang works to reduce your appetite and aids in helping you lose excess weight.
Try combining with White willow bark and Guarana as the fat burning and muscle sparring effects of this stack are fantastic.
Dosage 300mgs twice a day.
Zhi Shi
Citrus aurantium is commonly referred to as bitter orange. Zhi shi is the immature dried fruit of citrus aurantium. Zhi Shi may be more thermogenic than ephedrine and has fewer side effects.
It can also be very effective stimulating the metabolism (this stimulation causes an increase in the metabolic rate which burns calories) without any undesirable effects on the nervous system. Citrus aurantium may also act as an appetite suppressant.
Try combining with caffeine, white willow bark, cayenne and green tea for greater thermogenic action.
Dosage 300mg three times a day.
Pyruvate
Pyruvate is naturally occurring substance found in weight loss and herbal fat-burners .
Studies have show that using diet pills containing pyruvate while restricting caloric intake slightly and participating in strength training will boost your metabolism resulting in weight loss.
Pyruvate produces ATP, which makes it a great supplement to take with creatine and ALC (Alpha Lipioc Acid) comes in Sodium and Calcium, try Calcium.
Dosage 1gram to 5grams per day.
Bcaas
Branched Chain Amino Acids, are essential amino acids, which means that the body by itself cannot produce them so sufficient quantities must be obtained from supplementation.
The three Bcaas (Valine, Leucine, and Isoleucine) make up approximately 70 percent of the amino acids in the body. Bcaas are unique in that they are utilized directly by muscle tissue during long workouts.
Since your body only has a limited number of these amino acids, it can be forced to break down lean muscle tissue when dietary sources aren t meeting your needs.
Bcaas can be found in most good protein powders these days.
Dosage 5 grams - 15 grams
Ribose
Ribose is a simple sugar that occurs naturally in all living cells and in one of the simplest molecules used by the body to build and restore energy.
Ribose is very important for the production of ATP. ATP is the major source of energy used by cells including muscle tissue for normal function. Ribose has been shown to increase muscular levels, boost endurance, and promote recovery! It is also an important way to increase your energy levels.
Another new supplement which looks very promising.
Follow dosage on the bottle.
Nacn-Acetyl-Cysteine
Nac is a powerful anti-oxidant and its ability to neutralize free radicals helps slow down the ageing process.
Nac has all the properties of l-cysteine and may be the most cost effective way to boost peptide levels in the body. Nac has been shown to safeguard against a variety of toxic hazards such as cigarette smoke, auto exhaust, and certain herbicides.
It can also play a beneficial role in prostate and respiratory conditions. Surprisingly, it is more effective than supplementing with cysteine, methionine, or even glutathione itself! A very good cost effective anti-oxidant.
Follow dosage on the bottle.
Multi-Vitamins and Minerals
Multi-vitamin and mineral supplements are perhaps the most important single supplement that can be consumed by bodybuilders and athletes and the first supplement you should buy.
For the human body to perform at its optimum, it must be fed a vast supply of vital nutrients. If the body becomes deficient in just one of these essential vitamins or minerals optimum efficiency and performance declines.
People think that since you can not put on pounds of muscle that they are a waste of time to take them but if your body is deficient in just one of the essential vitamins and minerals you will never reach your full potential. Try and buy the Multis that have the higher potency mineral formulas.
So please remember a supplement is something added to the diet to make up for a nutritional deficiency or imbalance they are not intended to substitute for eating a balanced diet. If they are to be taken at all they should only be used to supplement the diet and not replace it.

About the Author

Hamoon Arbabi
For more information about Multivitamins, Proteins, Antioxidants and Creatines go to : http://homebusiness.nexuswebs.net/multivitamin.htm

Hamoon Arbabi

The Importance Of Creatine In Building Lean Muscle

2008-02-06T06:21:00.000-08:00

Know More About Supplements

2008-02-06T06:20:00.000-08:00

At times, due to your busy and fast life, we tend to miss out on the essential nutrients such as protien, vitamins and minerals which are responsible for our good health. Good nutrition is the most important factor in achieving optimal health. If we face some type of challenges in life which doesn t allow us to have a balanced diet all the time, then supplementing out daily diet with food supplements is quick, easy and effective way to fill nutrient gaps.
Supplements are basically substitute of the essential nutrients which we don t eat in our busy daily routine. Since these Supplements provides us with the required nutrients, it helps us get extra energy and helps us build muscles.
Who needs supplementation?
1) Anyone not having a balanced diet needs supplements. Importance of balanced diet has been mentioned time and again and to fill in the nutrient gaps, we do need supplements.
2) Body builders, muscle builders and athletes who are suppose to take extra intake of recommended nutrients must take supplements. Normal diet normally doesn t provide you with extra amount of nutrients.
3) Pregnant women need supplements such as iron, folic acid and calcium.
4) Teenagers generally do not consume adequate iron.
5) Since vegetarians do not consume animal products, they fell short of protein, iron, vitamin B12, zinc and calcium.
6) Children need supplements for their growing body and for developing bones. They can be given tasty chewable multivitamin and mineral supplements along with protein and vitamin drinks and shakes.
You have to be extra careful when it comes to supplements because most of the so called supplements do not work in Building Muscles. But no doubt, good supplements gives you an extra edge when it comes to Building Muscles.
One of the most popular and well known Supplement is CREATINE .
CREATINE: Creatine when combined with proper balanced diet gives you extra energy during Muscle Building . It allows you to put more effort during workouts.It also speeds up your muscle gain and you will see the results comparatively faster than without Creatine.
To get Creatine directly from food, Have Meat once a day. Meat is one of the best source for Creatine.
Point to be noted down : Do not take extra dosage of Creatine. It doesn t help. Take in the amount advised by your physical trainer or Physician . Make sure you take in the pure Creatine as lots of fake supplements are out there in the market ready to dupe you. Be careful!!
Also other supplements like Carbohydrate Supplements or some fluids might help, but again be very careful and take proper advice from a physical trainer before using them.
Carbohydrate Supplements provides your body with extra Carbohydrates Carbohydrates basically triggers the growth hormone along with protein which helps in Building great Muscles
Protein Drinks are wonderful as they give you extra energy without using up insulin. Vitamin and Minerals capsules are very much in demand since they provide you with the required nutrients in quicker and efficient way.
Caution : Taking too much of Vitamin E supplements can be hazardous to health rather than being a benefit. according to researchers at Johns Hopkins University, use of high dose vitamin E supplements, in excess of 400 IU ( international units ) is associated with a higher overall risk of dying.

About the Author

Hamoon Arbabi
For more information about Creatines, Multivitamins, Proteins and Antioxidants go to : http://homebusiness.nexuswebs.net/creatine.htm

Hamoon Arbabi

The Effects of Creatine Supplements

2008-02-06T06:19:00.001-08:00

The skeletal muscle component known as creatine is not only available as creatine supplement. Several other sources besides creatine supplement can benefit us with the effects of creatine. Firstly, creatine is produced naturally in the body through amino acid action, which occurs when food is processed.
Glycine, arginine and methionine acids work in combination within the liver and kidneys to produce creatine. If natural creatine levels need to be elevated for any reason it is possible to do so by taking a creatine supplement. Our food intake is another way to enjoy the full effects of creatine. Fish, meat and poultry all contain creatine.
When combining creatine supplement with the correct nutrition and exercise, the full muscle enhancing effects of creatine supplement can be seen. An intake of creatine supplement has been shown to increase the available muscle energy. Body cells store energy in a molecular form called Adenosine TriPhosphate, or ATP.
A creatine supplement aids these ATP activities. The amount of work achieved by the muscles is in direct relation to the amount of ATP available in storage. Taking a creatine supplement ensures smooth muscular function. By decreasing the regeneration time of ATP, creatine supplement can help sustain the force generated during an intense work out. Energy levels quickly rise when ATP is restored by creatine supplement. Readily available energy is released on demand by creatine supplement for extreme physical exertions.
The effects of creatine supplement are then felt as stamina is increased. Athletes working with weight lifting and sprint training benefit from creatine supplement due to this energy availability.
Greater physical endurance and increased peak power strength are the result of creatine supplement. Because creatine supplement creates a cellular environment conducive to improved muscle growth the effects of creatine are increased performance ability. Muscles are filled and hardened by creatine supplement and they stay pumped for longer, proving the effects of creatine.
The enhanced athletic performance, which occurs when taking creatine supplement therefore leads to greater, muscle mass and strength. The ability of creatine supplement to promote amino acid uptake and stimulate protein synthesis increases muscle strength and size. Strong muscle growth is enhanced and maintained through creatine supplements. Taking a creatine supplement can improve all physical abilities immensely.
The effects of creatine supplement are available to any athlete needing short bursts of intense energy. Because the capacity to train harder is increased by creatine supplement, the exhaustion point takes longer to reach.
A phosphocreatine depletion in type II muscle fiber can cause fatigue, which creatine supplement remedies by replenishing phosphocreatine. These effects of creatine means minimal exhaustion and an improved performance. Research on the effects of creatine suggests that creatine supplement may have a variety of other uses. Currently creatine supplement is being studied in relation to the neuromuscular system. The positive effects of creatine supplement may be found to have therapeutic applications in the field of brain pathology.
The regenerating abilities of creatine supplement could soon be utilized when treating muscular atrophy and other wasting syndromes. The ability and effects of creatine to protect the brain from neurological injury has been well documented. Components in creatine supplement help shield the human brain against neurotoxic agents and injury.

About the Author

Hamoon Arbabi
For more information about Creatines, Multivitamins, Proteins and Antioxidants go to : http://homebusiness.nexuswebs.net/creatine.htm

Hamoon Arbabi

What Is The Best Muscle Building Supplement Available Today

2008-02-06T06:18:00.002-08:00

What s the best muscle building supplement available today? You might not like the answer.
And if you don t, you might want to consider getting away from all those steroid-like results ads you are bombarded with in all the magazines.
If you get a chance, take a look back at all the muscle magazines from eight to ten years ago. What do you see?
I ll tell you. You see a lot of ads for wonder supplements, many of which were called the best muscle building supplement available at the time. Only problem is, you don t see any ads for those muscle building supplements today. Why is that?
Because they just don t work! Eventuall, consumers figure that out and the supplements stop selling. So the supplement companies come out with the latest, greatest, cutting-edge, best muscle building supplement for you to spend your hard earned money on.
There are a couple of supplements that you still see ads for today. But they aren t sexy, they aren t new, they aren t cutting edge, and they aren t drug-like grey area supplements. So I give two answers to the best muscle building supplement question - protein and creatine.
If you want to make outstanding muscle building progress, put together a solid weight training program, train with a high level of intensity, add poundage to your exercises as often as possible, eat six high protein meals every day, and make sure you are out of the gym often enough to recover from your workouts so that you can build the muscle you are triggering into growing.
Oh, and add the dual best muscle building supplement to your program - protein and creatine. Protein powders make it extremely easy and convenient to eat six meals a day and to get enough quality protein into your body.
Use Protein Shakes - This will make it easier for you to consume enough calories and protein each day, as well as making it much more convenient to have 6 meals a day.
Here s a sample weight gain drink you can make up with the best muscle building supplement and use in your muscle building diets.
100 grams of protein powder
2 quarts of whole or 2% Milk
2 cups of skim milk powder
2 cups of chocolate ice cream
4 tablespoons of peanut butter
1 banana
Mix in a blender and drink throughout the day, in addition to your regular food meals. Add or subtract ingredients based on individual taste preferences and number of calories needed.
High quality protein, aka, the real best muscle building supplement should be the center point of all your meals. Intense exercise increases demand for protein, which support muscle repair and growth.
When you train with weights, you should eat a minimum of 1.5 grams of protein per pound of bodyweight. If you weight 150 pounds, try and take in at least 225 grams of protein each and every day.
I know this sounds like a lot and you could probably do okay with 1 gram of protein per pound of bodyweight. But if you find it really difficult to gain muscle, this extra protein can help. You don t have to have carbs or fat at every meal, but you must have protein. When I say protein, I am referring to high quality protein derived from animal sources.
For getting bigger and stronger, the only protein you need to be concerned with are those found in whey, casein (cottage cheese), eggs, beef, poultry, and fish. This is the best muscle building supplement and the cornerstone of your muscle building nutrition plan.
Through in a high quality creatine product and you are good to go. As for the rest, save your money and stick with the dual stack best muscle building supplement for massive muscle mass gains.

About the Author

Hamoon Arbabi
For more information about Proteins, Multivitamins, Antioxidants and Creatines go to : http://homebusiness.nexuswebs.net/wheyprotein.htm

Hamoon Arbabi

Benefits of Bee Pollen Supplementation

2008-02-06T06:18:00.001-08:00

Since ancient time bee pollen has been considered as an ultimate health food in many ancient text and legends. Bee pollen has since then been praised as being a healing agent for many other ailments.

Bee pollen has about 45 calories in one Tablespoon. Bee Pollen contains many essential nutrients including 22 amino acids, bioflavonoids, natural antibiotics, hormones, natural sugars, vitamins, minerals, enzymes, and EFA s.

Bee Pollen Benefits

Animal Studies suggest that bee pollen may help with weight loss. But there are no studies showing bee pollen s effect on human metabolism. Some reports do show that bee pollen may help with the appetite control in humans.

Bee Pollen has been touted to increase energy levels and increase performance, thus making it a favorite supplement among bodybuilders and other athletes. Performance Enhancement has been attributed to the use of bee pollen. It has been shown to produce an accelerated rate of recovery, and those not receiving bee pollen supplementation have shown declining performance rates and recovery.

Bee Pollen also has been used in Europe and the US as a treatment for prostate enlargement, prostatitis, and other prostate problems.

It s shown that Bee Pollen counteracts the effects that radiation and chemical pollutants. Bee pollen contains anti-oxidants that destroy free radicals that are caused by the exposure to radiation and other pollutants. Studies show that it can reduce the side effects of radiation treatment.

Many people who are allergic to pollen are able to tolerate oral bee pollen. However there have been reports of a small percentage of people who initially ingest a large amount of bee pollen may develop allergies, sometimes severe, and minor gastrointestinal irritation and laxative effect to oral bee pollen. People severely allergic to pollen should no use oral bee pollen. Also like any other medication/supplements take with caution and under doctor s supervision.

Bee Pollen has many benefits and is said to help aid in weight loss and workout performance. The preferred way to use bee pollen is in capsule form and can be found from many nutritional supplement sites around the web.

About the Author

Josie Anderson is a personal trainer and is the owner of http://www.weight-loss-program-101.com providing weight loss resources to help with many weight loss goals and overall general health.

Josie Anderson

Brief Overview Of Crohn s Disease

2008-02-06T06:16:00.000-08:00