Vigour – Health and Sports Nutrition

Barbell Shrug, also known as Shoulder Shrug, makes an excellent resistance training exercise to develop and strengthen your trapezius muscles. Perform this exercise at least twice a week to broaden and widen your shoulders.

In order to start this exercise, stand straight with your feet hip-width apart in front of a barbell placed on the rack. Grasp the barbell with arms straight and hands shoulder-width apart. Next step is to elevate your shoulders as high as you can. Slowly lower shoulders to complete one rep. Perform 3 sets, 10-12 reps each. Make sure that you maintain a straight back throughout the movement. It is also important that you control the bar as it descends.

Your resistance training sessions should be followed by the consumption of protein-rich diets such as lean meats, nuts, seeds, cereals and fruits. Protein contains amino acids that help produce creatine. Creatine allows the muscles to exercise longer and harder. Moreover, it discourages the breakdown of protein and promotes the protein synthesis.

Sci MX Creatine CT-MX is a popular brand on the market that is formulated for developing explosive power and building muscle and size. It makes a wonderful gift for regular gym users, body builders, sprinters, rugby players, track-and-field athletes, combat athletes and people who want muscle development and recovery. Creatine CT-MX combines creatine pyruvate, creatine monohydrate, taurine and beta-alanine to produce a product that is superior to ordinary creatine products. This muscle building supplement promotes greater explosive power and less fatigue. Another benefit is that it results in the fast recovery of muscles energy reserves and increased muscle size due to greater training intensity.

Triceps is a large muscle that is responsible for the extension of the elbow joint. It is an antagonist of the biceps and helps perform routine life activities such as pulling, pushing and throwing. The Cross Body Triceps Extension is a magnificent resistance training exercise that tones and develops the back of the arm. This exercise makes use of a resistance band.

In order to perform this exercise, place the centre of the band on your hip and hold it securely with your left hand. Next step is to grasp the opposite end of the resistance band and bend your right arm so that your hand is near your shoulder. Now, slowly extend your elbow. Make sure that you keep your elbow stationary as much as you can. Repeat the movement several times. Switch to the opposite arm and repeat the same process.

If you want to increase muscle mass and strength, then make sure that you regularly take a dietary supplement that makes use of creatine in its formulation. Met Rx High Performance Creatine is a popular brand on the market that contains creatine and high levels of fast digesting carbohydrates. Creatine works best for weight lifting, body building, resistance training, power lifting and other competition strength sports.

When you exercise, the stored glycogen in your body is broken down to provide energy for working muscles. If carbohydrates amounts are low in your body, there is not the maximum storage of glycogen in the muscle cells. As a result, you may experience an energy lag during exercise. Met Rx provides your body with fast digesting carbohydrates that are broken down into simple sugars, absorbed into the blood, and provide you with energy that you need to perform resistance training exercises.

Lying Side Leg Raise is a wonderful resistance training exercise that works the outside of your thigh or abductor muscle. Make sure that you perform this exercise for a longer rep range than most exercises to train your lower-body muscles.

In order to begin this exercise, lie on left side, keeping your body as straight as possible with your left arm under your head and right arm on the ground near your chest. Next step is to lift your top leg into the air and pause at the top for 8-10 seconds to increase the intensity of exercise. Slowly lower your leg back to its starting position to complete one rep. Perform 4 sets of 12-15 reps each. Change your side and repeat the same process.

It makes a good idea to regularly consume a creatine supplement after resistance training exercises to allow your muscles to train for longer. Nutrisport Creatine Bomb is 1000 mg of creatine tableted with a dextrose delivery system. Creatine is the energy fuel for physical activities as it helps increase power, energy levels, endurance and lean muscle mass. The absorption of creatine is insulin driven which means that taking creatine with sugar or complex carbohydrates increases the production of insulin. This in turn increases the absorption of creatine. It is a wheat free, gluten free and dairy free supplement that is suitable for vegans and vegetarians. Make sure that you take 3 tablets, 3 times per day for the first week. After that, take 2-4 tablets per day.

Squat makes a splendid resistance training exercise that strengthens and develops the multiple muscle groups of your body. Not only does it focus on your glutes and hamstrings, but it also targets lower back and abdominal muscles. Make sure that you perform this exercise at least twice a week to train your lower-body muscles.

In order to perform the basic type of squats, you should put your hands on your hips and stand with your feet shoulder-width apart and legs slightly bent. Make sure that you keep your back and head straight. Next step is to lower your upper body by bending your knees. It is important that you slightly lean forward to put an extra pressure on your lower limbs. Moreover, you should also keep your heels on the ground to involve hamstrings and calves.

You can get maximum benefits form resistance training and fitness exercises by regularly consuming a dietary supplement that makes use of creatine monohydrate in its formulation. HealthAid Creatine Monohydrate 1000mg is a popular brand on the market that makes an excellent gift for people who are involved in intense physical activity or are experiencing physical fatigue and stress.

Creatine is a natural energy resource that is stored as creatine phosphate in muscle cells. Creatine phosphate forms ATP in muscle and nerve tissue, one of the body’s quick energy molecules. Consumption of a creatine supplement increases creatine phosphate levels in the muscle, therefore forming an effective energy transfer across muscle and vital organs. Moreover, creatine monohydrate also increases lean body mass and muscle gain.

Many regular gym users often neglect train their lower limbs because they mistakenly think that their well-built upper bodies would get them that look of muscular, attractive and sexy. However, it is important to remember that a strong and fat-free lower body is also necessary to balance and support a good-looking upper body. Your lower limbs are comprised of large muscle groups such as thighs, glutes and hamstrings. Make sure that you incorporate those resistance training exercises into your regular training sessions which target your lower limbs.

In order to train your thighs, you can place a looped, heavy and short resistance band at your ankles and sidestep out 30-40 paces and back with control. Make sure that you do not use a seated hip abductor machine to work your thighs. Although it is supposed to train your thighs, it often trains a movement that has no functional use because of your seated position. Another disadvantage of performing exercise on this machine is that it can put undue pressure on your lower back and spine if done with jerky movement and excessive weight.

If your aim is to add size and lean mass to your body, then make sure that you use a creatine supplement on a regular basis. MRI Anabolic Switch Creatine is the technologically advanced creatine formula ever developed for anabolism. Anabolism is a process that is performed by your body to repair damaged muscle fibre after strenuous exercises. Not only does it help muscles grow bigger, but it also increases the strength and vigour of your body.

This supplement is formulated with massive amounts of AAKG and BETA ALANINE for optimum nutrient delivery and uptake into muscle cell. Moreover, it also delivers 8 essential amino acids and 30 simple sugars so your muscles are primed for growth.

Hover or Plank makes a magnificent exercise that is performed in Yoga and Pilates. This exercise targets your arms, abs, back and legs. Moreover, it also works your internal abdominal muscles.

In order to perform Hover, you need to lie face down on a mat. Make sure that your elbows are resting on the ground next to chest. Next step is to push your body off the ground in a push-up position with your upper body resting on hands or elbows. It is important that you keep your body in a straight line from head to toes and contract your abs. Hold this position for 40-60 seconds and bring your body back towards floor. Try to perform 20 reps in a set. You should perform 4-5 sets in a session to get your desired results.

In order to gain strength and vigour during and after fitness exercises, make sure you use a dietary supplement that helps you get a stronger and bigger physique. MRI CE2 Platinum Creatine Ethyl Ester helps you get far greater strength, lightening-fast “between-set” recoveries, and laser like intensity.

This supplement makes use of a Rapid-Diffusion Delivery Technology which promotes a rapid absorption of CE2. Not only does it help recharge ATP, but it also increases your intra-muscular energy levels. Another benefit of using CE2 Platinum is that it helps gain lean muscle mass faster and prevents from unwanted water retention that smoothes out muscular definition. In a pilot study, individuals taking CE2 dropped 2.2 percentage points of body fat in just 6 weeks.

Push-Up is a compound movement that targets almost all the muscles of your body such as lower back, upper back, pectoral muscles, trapezius muscles, abs and triceps. This exercise can be performed before starting a strength training session to pump the large muscle groups in your upper body or can be incorporated into regular training routine to target your multiple muscles simultaneously.

In order to perform this exercise, position yourself on the ground in such a way so that your face is towards floor. While balancing on your knees, toes, and hands, make sure that your body is in a straight line from head to toe. Next step is to slowly bend your elbows and lower your body to floor. When your elbows are at 90 degrees, stop and push back up. This would make one rep. Make sure that you perform 2-3 sets of 10 reps each. It is a good idea to perform this exercise 3-4 non-consecutive days a week.

There are many variations of Push-Ups including Wall Push-Ups, Incline Push-Ups, Decline Push-Ups, One-Armed Push-Ups etc.

Along with performing Push-Ups and other strength training exercises, make sure that you consume a dietary supplement on a regular basis that helps increase muscle mass and strength. Met Rx High Performance Creatine contains high levels of fast digesting carbohydrates, which are broken down into simple sugars and stored in the muscle cells in the form of glycogen. This glycogen then provides energy for working muscles. Met Rx makes a great gift for power lifters, weight lifters, body builders and regular gym users because it helps increase strength and adds muscle mass to the body.

In order to perform weight training exercises, you do require different types of equipment. Most common equipment includes weight machines, barbells, dumbbells, lifting straps, weightlifting belts and other weightlifting accessories. You can make use of various combinations of weight machines, dumbbells and specific exercises to build and develop your body muscles.

Lifting straps are used to transfer the load to the wrists, thus avoiding limitations in the grip strength and forearm muscles. In fact, the use of these straps facilitates body builders and regular gym users by allowing them carry more weight to train their muscles. Weightlifting belts are used by the body builders to support their back. They are used in the shoulder, upper back and lower back weight lifting exercises. Other weightlifting accessories include materials that are strapped to torso, elbow, wrists, ankles, knees and other body parts, or other materials such as lead shot, bags of sand etc.

If you are a regular gym user, then make sure that you nourish your body with protein-rich diets on a daily basis. Moreover, it also makes a good idea that you use a supplement that makes use of creatine in its formulation. Met Rx Pure Creatine 700mg is an excellent choice for active adults, regular gym users and athletes. Each capsule contains 700 mg of high quality, pure Creatine Monohydrate. Not only does this supplement enhance the ability of muscles to produce higher muscular force, especially during short bouts of weight training exercises, but it also improves your stamina and energy levels.

Flat Bench Dumbbell Fly makes an incredible weight lifting exercise that broadens and strengthens you chest muscles. Moreover, this exercise works on the middle section of your chest as well. When performed in combination with other upper-body gym exercises, it can help you get a “X” shape body in a matter of months. Make sure that you perform weight lifting exercises in the supervision of a qualified gym trainer in order to avoid the risk of a severe injury.

In order to perform this exercise, lie on a flat bench with holding a dumbbell in your each hand. Now, widen your arms and bring the dumbbells to the side by getting a good stretch. Next step is to slowly bring dumbbells back to their starting position i.e. right in the middle of your chest, to complete one rep. Make sure that you flex your chest while bringing the weights back. Perform 3-4 sets, 10-12 reps each. Moreover, incorporate this exercise at least twice a week into your regular training sessions.

When performing this exercise, make sure that you control the weight coming up and coming down. It is also important that you do not use heavy weights; otherwise you could end up with a severe shoulder injury. Moreover, maintain a steady position during the whole motion and do not jerk the dumbbells.

The benefits of the Flat Bench Dumbbell Fly can be maximized, if you use a supplement that contains creatine monohydrate in its formulation. Maximuscle Creatamax 300 Creatine provides you with the benefits of creatine and magnesium in a single dose. Creatine is a research-proven, world’s most popular sports nutrient that offers numerous benefits to its users. Not only it boosts lean muscle mass, power and strength, but it also improves stamina, muscular endurance and energy. Moreover, magnesium helps increase the speed of creatine uptake. This supplement makes a great gift for professional body builders, power lifters, athletes and regular gym users.

You can train your muscles in the comfort of your home without any exercise equipment. All you need to do is to choose an exercise that you can easily perform in your available space. Whether it is a home exercise or a gym activity, always keep in your mind that a regular exercise routine benefits you by keeping your body active and flexible.

If you are sitting in your office or in your home, you can spare some time for a wonderful exercise named “Wall Push-Ups”. This is an easy exercise that targets your forearms, shoulders and pectoral muscles. In order to perform this exercise, stand at some distance from a wall so that your arms can be extended fully with your feet shoulder width apart. Next step is to put your both hands flat on the wall at your shoulder height and bend your elbows until your chest comes very close to the wall. Now, stop there and push yourself away from the wall by using your hands until you come back to your starting position. This would complete one rep and you can perform 3-5 sets of 10 reps each. While performing this exercise, you should keep your torso tight and back straight.

In order to allow your muscles to exercise harder and longer, make sure that you incorporate a creatine supplement into your daily routine. A constant supply of creatine not only promotes the synthesis of protein, but it also builds the muscle mass. You can use Maximuscle Creatamax 300 Creatine to support power, strength and muscular endurance. It contains Maxpure creatine that boosts gains in lean muscle mass, stamina and energy. Moreover, it also contains magnesium which increases the speed of creatine uptake.