Vigour – Health and Sports Nutrition

Push-Ups with Resistance Tubing makes an excellent exercise to work your pectoral muscles. When performed on a regular basis, it helps widen and broaden your chest. It is an advanced version of the traditional push-ups.

In order to begin this exercise, place the resistance tube behind your upper back and under your shoulders. Kneel down on the ground like standard push-up and place your body weight on top of resistance tube to tighten it. Next step is to lower your upper body until the elbows are 90 degrees. Push back up to the starting position and exhale. Repeat the exercise for the desired number of repetitions. Make sure that you keep your back straight throughout the movement. You can increase the difficulty level of this exercise by looping the tube around your hands.

Resistance training yields best results when it is followed by the consumption of foods rich in protein. Protein contains amino acids that help repair muscle tissue. Consume lots of fruits, vegetables, lean meats, nuts, legumes and cereals on a regular basis.

It also makes a good idea to take a supplement that makes use of amino acids in its formulation. Nutrisport Amino Bombs is a popular brand that offers 2000mg protein per tablet and all essential, branched chain and non essential amino acids. Strenuous training sessions remove amino acids from muscle tissue, causing it to breakdown. This supplement makes an excellent way to load up on amino acids that your body desperately needs for muscle repair after high intensity training.

One Arm Cable Triceps Extension is a superb resistance training exercise that helps build and strengthen the triceps. Perform this exercise on a regular basis to increase the size of your arms.

In order to begin this exercise, kneel down on the floor and grab the cable handle in your right hand with an underhand grip. Next step is to place your right elbow on the inside of your right knee and extend your elbow downward until straight. Return to the starting position and repeat. Now, switch to the left arm and repeat the procedure with the same number of repetitions. When performing this exercise, make sure that you keep your arm stationary and do not let it move away from the inside of the knee.

One Arm Cable Triceps Extension and other triceps exercises yield maximum results when they are followed by the consumption of a dietary supplement that contains amino acids in its formulation. PhD HMB Strength and Recovery is a popular brand that contains Beta-hydroxy beta-methyl butyrate (HMB) that is a metabolite of the amino acid Leucine. 3 grams of HMB per day may support strength gains and muscle growth and help muscles combat protein breakdown.

It speeds recovery from strenuous exercises, increases muscle mass, decreases body fat and supports lean muscle. Moreover, PhD HMB increases endurance and assists in muscle repair. Another good thing about this supplement is that it does not make use of artificial colourings, flavours and preservatives in its formulation. It is also free from wheat, gluten, yeast, sugar and dairy.

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.

The sea-buckthorn is a shrubby tree that belongs to the Elaeagnaceae family of plants. Not only is it a popular ornamental and landscaping shrub, but its fruit (berry) is also very nutritious and oily. The juice of berries is further processed to produce skin creams, lotions and liniments.

Sea-buckthorn berries make a rich dietary source of vitamins especially vitamins C and E. Moreover, they also contain amino acids, carotenoids, polyphenols, phytochemicals, β-sitosterol, copper, potassium, manganese, iron, phosphorus and molybdenum. A regular consumption of sea-buckthorn berries helps maintain the health of skin and reduces the symptoms of eczema, dermatitis and acne. A recent research has revealed that they help reduce CRP (C-reactive protein), a risk factor for cardiovascular diseases and type-2 diabetes. Vitamin E in berries acts as an antioxidant and it helps destroy free radicals that produce tumour cells and cause premature aging. Sea-buckthorn berries also help maintain a healthy immune function and good digestive health.

Despite the health benefits that berries have to offer to their consumers, they are quite hard to be found on the market. However, a very successful brand known as Weleda Sea Buckthorn Juice 200ml has solved this problem. It is a revitalising natural juice made with organic sea buckthorn berries without added sugar or honey. It makes a rich natural source of vitamin C, together with provitamin A and vitamin E that help maintain the body’ natural defences and fight free radicals. Weleda Sea Buckthorn Juice helps maintain a healthy immune system and great cardiovascular health.

A seed is a mature fertilized plant ovule enclosed in a covering called the seed coat. It consists of an embryo and stored food. Many seeds are edible and they make rich dietary sources of essential nutrients. Examples of edible seeds include nuts, legumes and whole grains.

Seeds contain amino acids, vitamins, carbohydrates, fibre, minerals, oils, lignans, mucilage and antioxidants. The protein in seeds is easily digested and helps add lean mass to your body. The fibre in seeds helps cleanse the metabolic waste and dried mucus in gut and protects against the risks of constipation and colon cancer. Lignans in seeds exhibit anticancer, antibacterial, antiviral and antifungal properties. The B vitamins in seeds help release energy from food, improve immune system, promote cell growth and reproduction, and help maintain the health of your skin.

If you find it difficult to consume seeds on a regular basis due to your hectic lifestyle, then you should eat 9Bar Nutty Seed Bar because it makes a unique mix of seeds, nuts (almonds, cashew nuts, hazelnuts, pistachio nuts) and honey. This delicious bar contains around 27% nuts and 31% seeds with the usual carob topping (soya, vegetable fat, sunflower lecithin, sugar). Nutty 9Bar makes an excellent dietary source of vitamin B3 that is essential for the skin and good mood. It also contains folic acid that helps maintain the health of your heart and protects against the risk of cardiovascular diseases. It makes a unique combination of flavours that blend together to give a chunky energy.

Bow and Arrow Pull is a compound resistance training exercise that targets back muscles, shoulders, biceps and triceps. This exercise makes use of a resistance tube and can be performed seated or standing.

In order to perform this exercise, sit on an exercise ball with the O-loop tube and extend your arm. Now, grab the opposite end of the tube with other hand and pull the tubing toward shoulder. Make sure that you keep the straight arm perfectly still. Exhale and return to starting position to complete one rep. Perform 3 sets of 8-10 reps each. Next, switch to other arm and repeat the movement several times.

In order to gain muscle mass and muscle strength, you should regularly take a dietary supplement that makes use of amino acids in its formulation. HealthAid Branch Chain Amino Acids is a popular brand on the market that provides essential support during training and exercise. Branched chain amino acids include valine, leucine and iosleucine that help maintain muscle tissue. These amino acids make an excellent gift for athletes, body builders and regular gym users as they promote muscle recovery after physical exercise and boost energy levels in the muscle and tissues.

If you wish to maintain muscle strength during exercising, then HealthAid Branch Chain Amino Acids is for you. Another benefit of using this supplement is that it helps reduce mental and muscle fatigue. Take one to two tablets daily on an empty stomach. Make sure that you do not exceed recommended daily intake.

Jump Squat is an excellent resistance training exercise to develop and strengthen your quadriceps, hamstrings and calves. Perform this exercise with a perfect technique to maximize the results and reduce the risks of injuries.

In order to begin this exercise, you should stand straight with your feet hip-width apart. Keeping the body weight on your heels, begin to sit down and go as low as you can. However, make sure that your knees do not extend past your toes. Pause for 2-5 seconds at the bottom of your squat and then jump into the air to complete one rep. Make sure that you perform 3 sets of 8-10 reps each. If you are new to exercising, then perform this exercise in the supervision of a professional trainer as it makes a difficult exercise for beginners.

Consume protein-rich diets or supplements after resistance training exercises to gain the muscle mass fast. PhD Pharma Whey HT Protein Powder is a popular brand on the market that supplies a bio-engineered whey protein complex to its users. It makes use of top quality premium hydrolysed whey protein isolate to deliver faster-acting protein into your hungry muscles, helps you get bigger and stronger muscles and provides even quicker recovery from strenuous resistance training workouts.

Pharma Whey HT+ makes use of branched chain amino acids and probiotic culture in its formulation to provide enhanced defence against muscle soreness and to promote gut health and easier digestion. Moreover, it does not make sue of slow release protein sources such as milk protein or wheat. Use 2-4 servings of this supplement daily for optimum results.

Hammer Curls makes a sensational strength training exercise that builds and strengthens multiple muscle groups such as trapezius or shoulder muscles, triceps, biceps and wrists simultaneously. When performed on a regular basis along with other upper-body exercises, it can help you get your dream physique incredibly quickly.

In order to perform this exercise, stand straight with you feet hip-width apart and hold a dumbbell in your each hand. It is important that you keep your head straight with your palms facing in. Next step is to squeeze your biceps to lift the dumbbells towards your shoulders. Make sure that you keep elbows stationary and do not jerk the weights. Slowly lower the dumbbells, keeping a straight bend in the elbows. This would complete one repetition. Perform 2-3 sets, 8-10 reps each.

You can reap the maximum benefits from strength training exercises if you incorporate protein rich diets into your daily dietary routine. Protein contains amino acids that help maintain muscle tissue and promote muscle recovery after strenuous strength training exercises. Rich dietary sources of protein include fish, turkey, chicken, nuts, whole grains, legumes, green leafy vegetables and pulses.

HealthAid Branch Chain Amino Acids is a popular brand on the market that makes use of branched chain amino acids such as leucine, isoleucine and valine in its formulation. These amino acids help maintain muscle tissue, increase haemoglobin levels and strengthen immune system. This supplement makes a wonderful gift for body builders, athletes, and for those who wish to maintain muscle strength during exercising.

There are two fundamental principles of resistance training exercises. One is known as the principle of progressive overload and the other is known as the principle of volitional fatigue.

The first principle states that you should increase the repetitions and sets gradually over time so that your muscle can cope with the force of resistance they have to work against. This will help your large muscle groups to gain strength and mass. The second principle says that you should lift each set to volitional fatigue. It is the point during a resistance training exercise where you can not lift more weight without using momentum or leaning way back. Working your muscles to exhaustion helps increase strength and growth of your muscle fibres.

Resistance training exercises require you to provide your body with nutrients like protein, carbohydrates, and creatine. All these nutrients promote rapid muscle growth and strength development.

Maximuscle Maxipower All In One with Nitric Oxide is a dietary supplement that is designed to deliver more intense resistance training sessions and boost explosive muscle power. It combines many of the most powerful workout nutrients that promote maximum strength and pre-workout performance. Not only does it contain protein and carbohydrates in its formulation, but it also provides nitric oxide booster citrulline mallate and arginine alpha-keto-glutarate. These nitric oxide boosters help optimise blood flow during exercise and enhance the delivery of oxygen, nutrients and hormones to muscle fibres. Moreover, Maximuscle Maxipower also contains beta-alanine which is a carnosine booster and supports gains in muscular endurance and muscular strength.

The “Hyperextension of Back” makes an incredible fitness exercise that increases the flexibility of your back and helps avoid any back pain. This exercise relaxes your back muscles and helps release all of the accumulated stress your back takes each day. Another benefit of performing hyperextension of back is that it minimises the risk of an injury.

In order to perform this exercise, lie face down on the floor or on a mat. Make sure that you keep elbows close to your body. Next step is to gently push your torso up in such a way so your elbows are supporting your body weight. Stretch your back as much as you can by keeping your neck relaxed and straight. Hold this position for 10-12 seconds and then slowly bring your head down to its starting position to complete one rep. It makes a good idea to perform 2-3 sets of 20-30 reps each.

Fitness and strength training exercises yield best results when you incorporate an amino acid supplement into your daily dietary routine. Amino acids act as the basic essential nutrients for the development of protein. Protein is an important macronutrient that helps increase strength, muscle definition and muscle mass.

Weider BodyBuilding Blocks Amino Acids is a popular brand on the market that has been specifically formulated to provide a balance of essential amino acids (those that must be provided from outside dietary sources) and 11 non essential aminos. It makes an excellent gift for regular gym users, professional athletes, general sports persons and weight trainers due to the full range of amino acids it provides.