Vigour – Health and Sports Nutrition

Heat cramps refer to a painful and involuntary muscle contraction that usually affects the major muscles of your body such as hamstrings, quadriceps, biceps, triceps and abdominal muscles. Heat cramps may be a symptom of dehydration and heat exhaustion. Individuals at risk for heat cramps include those who exercise or work in humid or hot weather. Moreover, people with impaired temperature control mechanisms can also develop cramps. Medications such as antipsychotic medications, tranquilizers, antihistamines and cold medications can also impair the body’s sweat and heat regulation.

Typical symptoms of heat cramps are profuse sweating, extreme fatigue, unusual thirst and spasms of the large muscles in the body. This heat-related illness can be prevented by avoiding work or exercise in a hot weather, resting in shaded areas and drinking plenty of water and fluids during work.

Treatment of heat cramps includes cooling the body by drinking fluids, resting and stretching the affected muscles.

Maxifuel Viper Active Energy and Endurance is a popular drink on the market that keeps you hydrated, fresh and energetic. It contains a blend of four essential electrolytes-magnesium, sodium, potassium and calcium- to help replace the essential minerals lost during strenuous exercise. Research shows that adding essential electrolytes to a carbohydrate drink may replenish water and salt reserves better than a regular energy drink or water.

Maxifuel Viper boosts stamina and helps your body stay in a peak condition with the unique addition of maxcarb maltodextrin, dextrose and branch chain amino acids. BCAAs play an important role in enhancing your performance and promoting a healthy immune system during periods of intense training.

Cable Curl is a great way to develop and strengthen your biceps. When you regularly perform this workout along with other biceps resistance training exercises, it helps increase the size and power of biceps. The cable curl makes a medium difficulty exercise and it should be performed in the supervision of a gym trainer.

In order to begin this exercise, stand straight in front of a cable attachment handle with your feet shoulder-width apart. Position the cable handle in front of thighs and grasp it. Next step is to curl the cable handle up toward your shoulder area. Pause for a couple of seconds and lower the cable to the starting position to complete on repetition. Perform 3 sets of 10 reps each to challenge your biceps. When performing this exercise, make sure that you keep your back straight and do not jerk the weight.

Resistance training exercises yield best results when accompanied by the regular consumption of a mass gainer supplement. CNP Pro Mass Weight Gainer is a popular brand on the market that makes a scientific approach to gain lean muscle mass. It contains a blend of proteins in the forms of undenatured micellar casein and filterated whey, with complex carbohydrates. This combination assists with increasing protein synthesis and reducing protein breakdown. Moreover, it is low in lactose and saturated fat, thus making it easier to digest. Pro Mass Weight Gainer makes a wonderful gift for people who want to meet the target of consuming six meals a day (a standard practice when trying to add lean muscle mass) by simply replacing a solid meal.

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.

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.

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.

“Hip Bridge with Bicep Curl” makes an effective compound exercise that tends to train multiple muscle groups simultaneously. This exercise strengthens and develops your hip muscles, glutes, hamstrings, back muscles and biceps. Incorporate this magnificent exercise at least twice a week into your regular training sessions to develop your upper as well as lower body muscles. Hip Bridge with Bicep Curl makes use of a ball, resistance band, and dumbbells.

In order to perform this exercise, lie down on a mat and place your feet on a chair or ball. It is important to wrap a resistance band around your feet. While holding the dumbbells in both hands, lift the buttocks straight up into a bridge position. Next step is to perform bicep curls while maintaining this position. Perform 8-10 repetitions of curls and bring your hips back to floor.

In order to reap the maximum benefits from resistance training exercises, make sure that you use a supplement which helps increase your size and strength. Maximuscle Progain Extreme Weight Gainer is a high-protein weight-gain supplement with added muscle-building support nutrients such as nitrogain, creatine, HMB and BCAAs to aid lean size, weight gain and strength.

Whey protein helps support lean muscle growth and recovery, nitrogain helps build muscle size and strength, HMB helps reduce muscle breakdown and assists in muscle repair after strenuous resistance training exercises, and branched chain amino acids (BCAAs) play an important role in supporting muscle repair and growth.

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.

There are many simple, yet effective tips that you should incorporate into your strength training sessions to improve your workouts. Those tips usually require you change the technique or angle with which you perform a particular weight lifting exercise.

Your biceps don’t just work to rotate your forearms, but they also work to bend your elbows. A simple muscle building tip is to work more of your biceps with each curl. All you need to do is to change the way you curl and you are on your way to effectively target your forearms and elbows simultaneously.

In order to achieve this objective, you need to change your grip on the dumbbell. Hold a dumbbell in your hand in such a way so that your thumb rests against the outside head of the free weight or dumbbell, with your palm forward. When you perform Curl with this hand-position, you create a more stretch for your biceps, thus making them work hard and involve both forearm and elbow muscles.

Along with strength training exercises, make sure that you use a supplement that provides a lean definition to your body. Inner Armour Secreta GH Lean Definition is a popular brand that must be used on a regular basis to achieve your desired body building objectives.

This supplement helps boost metabolic processes and lean muscle metabolism. It helps support growth hormone synthesis and stimulates other tissues to secrete IGF-1. Growth hormone or somatotropin is a protein hormone that plays a major role in stimulating body growth. IGF-1 stimulates protein synthesis in muscle and amino acid uptake. Both growth hormone and IGF-1 play a vital role in the metabolism of fat and protein. These hormones also influence carbohydrate metabolism and provide energy and fast recovery for athletes and regular gym users.

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.

If you want to get rid of your boney arms, then strength training exercises make a good choice for you. Not only they transform your biceps and triceps into huge muscles, but they also strengthen your arms. It is important, however, that you perform strength training exercises in the supervision of a qualified gym trainer so that he or she could guide on how to perform those exercises with a right technique and perfect angle.

There is a variety of exercise equipment that you can use in the gym to develop your arms. You can either use the free weights such as dumbbells and barbells or exercise machines to add mass to your muscles. It is very important that you use a combination of compound exercises in order to target your multiple muscle groups, rather focusing on your arms only. This would get you a balanced and muscular body within weeks.

Moreover, perform Push-Ups on a regular basis along with strength training exercises because this magnificent exercise targets your multiple muscle groups such as biceps, triceps, trapezious and shoulder muscles. You can also perform the Push-Ups between the sets of strength training arm exercises to maximize the weight lifting results.

Make sure that you use a Gain Muscle supplement such as Muscletech Creakic Creatine on a daily basis. The unique formulation of this supplement helps you make explosive gains in muscle and strength with resistance training exercises. It also attacks and neutralizes ROS as the elevated levels of ROS can limit creatine uptake by your muscles.