Vigour – Health and Sports Nutrition

Resistance training is a unique type of training that works your muscles against an opposing force of resistance. This force can be applied through exercise equipment, resistance bands, household objects or your own body weight. Bench press with household objects makes an excellent exercise for those people who do not have time to go to a gym or those who are looking to try something new. This exercise helps develop and tone pectoral muscles.

In order to begin this exercise, lie down on a bench with two gallon-size water bottles in your hands. Next step is to fully extend your arms and position the bottles directly over your head. Slowly lower the bottles to chest area and push them back up to the starting position to complete one repetition. Make sure that you feel a stretch in your chest at the bottom of the movement. Exhale as you press the bottles upward.

You can reap the maximum benefits from resistance training exercises if your training sessions are followed by the consumption of protein-rich diets. It also makes a good idea to take a protein supplement that accelerates lean muscle growth.

Cytosport Muscle Milk Protein Powder is a metabolically formulated protein supplement to promote efficient burning of excess fat and build muscle mass. It makes a unique combination of lean lipids, essential creatine, proteins, peptides and amino acids for rapid muscle recovery, repair and muscle gains. Lean lipids promote protein synthesis and enhance fat mobilization. Complex carbohydrates promote the synthesis of protein.

Seated Chest Press with Exercise Band makes an effective resistance training exercise to train your pectoral muscles. Not only does this exercise increase the size of chest, but it also tones your torso. It can be performed on any chair with a seat back.

In order to begin this exercise, loop the resistance band around back of chair and hold the sides of the band in your both hands around chest area. Next step is to pull the band forward until your arms are fully extended and you feel the resistance. Exhale and slowly return to the starting position to complete one rep. Perform 3 sets of 10-12 reps each. When performing this exercise, keep your back straight and do not lock the arms.

If you want to increase muscle mass and strength in a minimum possible time, then use a supplement that contains creatine in its formulation. Creatine works best for weight lifting, body building, power lifting and other competition strength sports. Met Rx High Performance Creatine is a popular brand on the market that works quickly than simple creatine monohydrate because dextrose stimulates an insulin response that helps your body absorb the creatine.

Moreover, it also contains high levels of fast digesting carbohydrates that are broken down into sugars, absorbed into the blood stream and stored in the muscle cells in the form of glycogen. Glycogen is the main fuel that is utilized to provide energy for working muscles. However if you do not consume enough carbs, you may experience an energy lag during exercise.

If you carry too much weight around your middle and feel sluggish most of the time, then you need to incorporate an effective exercise regimen into your daily routine to increase your energy levels and bring back your dashing looks.

An effective exercise regimen means that you should perform a combination of cardio exercises and resistance training workouts on a regular basis. Cardio or aerobic exercises help shed unwanted pounds from your body and maintain the health of your cardiovascular system. You can run on a treadmill, climb stairs or do skipping to get your desired results.

Resistance training exercises help lose weight and tone up your muscles. They help you to get in the best shape of your life and put on some lean muscle in a quick span of time. Moreover, these exercises get you the best muscle toning, fat burning and fitness results. Push-Ups, chin-ups, squats, deadlifts, seated rows, bench press, one leg extension and pull-over are a few of the many exercises that can help you transform your flabby body into a magnificent physique.

Make sure that hard strength training sessions are followed by a post exercise drink which promotes maximum recovery, glycogen and amino acid replenishment. PhD Recovery 2:1 contains a precision ratio of carbohydrates and protein. Not only does this supplement support a superior protein synthesis and promote a fast muscle repair, but it also increases strength and power.

Nowadays, many people follow a split routine to perform their strength training sessions. A split routine means that you primarily target your one large muscle group in a single training session with the help of free weights such as dumbbells and barbells and exercise machines instead of targeting your entire body. A full-body workout routine is another technique to perform strength training sessions. In this technique, you train your entire body in a single training session.

A split routine makes a wonderful gift for those people who have been performing weightlifting exercises for a couple of months and want to progress to the next level. It is ideally comprised of performing four days of hard strength training sessions in a week. With a four-day split routine, you divide your workouts in the following manner: First day push, second day pull, third day legs, and fourth day a combination of aerobic workouts with push, pull and legs exercises. It is important to remember that this four-day split routine should be accompanied by the rest three days in between.

A push day primarily targets your trapezius muscles and pectoral muscles to strengthen and build the front part of your body. In order to develop your pectoral muscles or chest, make sure that you perform Flat and Incline Bench Press. You should perform Over-Head Press to train your trapezius muscles or shoulders.

A pull routine means that you would be targeting your biceps, triceps, traps, upper back and lower back for a full day with the help of the pulling motion of the various exercise machines. You can train your biceps by performing E-Z Bar and Concentration Curls. In order to tone and build your triceps, you should perform 3-4 sets of Triceps Extensions. Traps can effectively be targeted by performing Shrugs. You can target your lower as well as upper back with the help of Lat Pull-Downs and Bent-Over Rows.

The Leg day focuses on targeting your quads, calves and hamstrings for a full day with the help of strength training exercises. You can train your quads with Squats, Lunges and Leg Presses. In order to strengthen your calves and ankles, make sure that you perform Calf Raises. Similarly, you can train your hamstrings by performing Stiff Leg Deadlift and Lying Leg Curls.

Your fourth day of split routine should be comprised of a combination of cardio exercises and upper as well as lower body workouts in one training session. There are many benefits of performing this full-body exercise routine one day a week. First of all, it helps shed excess fat and targets major muscle groups in your body simultaneously. Moreover, this routine accelerates the development of your upper as well as lower body muscles extremely quickly. You usually start this routine by performing an aerobic exercise such as Push-Ups or running on a treadmill and then switch to a biceps or triceps exercise. Next step is to rest for 30-40 seconds and then start an aerobic exercise again followed by a chest or shoulder exercise and so on. The fourth day of this routine is quite hard and it needs a lot of stamina and hard work on your part.

The four-day split routine puts a lot of stress on major muscle groups in your entire body and you need to incorporate a muscle recovery supplement into your dietary routine. You should use Muscletech Gakic Strength and Recovery in order to help your injured muscle fibres recover and rebuild fast. Similarly, you should use a gain muscle supplement such as BSN Cell Mass Esterified Creatine to get an extraordinary muscle size and strength and intense muscle hardening.