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.

Chest Press with Weighted Ball makes an excellent resistance training exercise to shape and strengthen your chest muscles. When performed on a regular basis, it helps broaden and widen your chest. You should perform this exercise with a proper technique to reap the maximum benefits in terms of strength, size and vigour.

In order to begin this exercise, position your back on a stability ball and place the weighted bars around shoulders. A stability ball keeps your back in a comfortable and safe position to execute this exercise. Next step is to press the balls upward and exhale. Then slowly lower the balls to the starting position to complete one repetition. Repeat the exercise as needed. You can increase the difficulty level of this exercise by touching the weighted balls together at the top of the movement. When performing this exercise, make sure that you feel a stretch in your pectoral muscles.

Your resistance training sessions should be accompanied by the consumption of a dietary supplement that helps you get a lean and toned body shape. Maxitone Sculptress Meal Replacement Powder is a popular brand on the market that makes a nutritious and unique low-Gl high protein shake perfectly designed to increase size while reducing the fat at the same time. This supplement is ideal for those looking to accelerate their body shape results due to ingredients such as protein, CLA, guarana and green tea. Protein helps satisfy your appetite, assists in producing a lean and toned body shape, reduces carvings and keeps you feeling fuller for longer. Guarana, CLA and green tea increase metabolic function, and encourage fat loss and calorie burning.

The Hand Step Drill is a unique resistance training exercise that helps develop and strengthen pectoral muscles. You can increase or decrease the difficulty level of this exercise by simply adjusting the height of the aerobic step. Perform this exercise at least twice a week to build power in the upper body.

In order to begin this exercise, place an aerobic step on a workout mat and position your body in a push-up position, close to the step. Place right hand on the step and push up onto the step. Your left hand should follow to the top of the step. Next step is to take your right hand and place it back down on the mat. Push yourself onto the step again. End in the push-up position. Repeat the exercise several times. Make sure that you work each side of the body equally. It is a medium difficulty exercise and should be performed in the supervision of a qualified fitness trainer.

Creatine is an important natural ingredient that helps increase endurance, vigour, stamina and performance. It is found in fish and red meat, and a small quantity is also produced in the body. Using a supplement containing creatine in its formulation such as Nutrisport Creatine Bombs would lead to increased endurance and lean muscle mass. This supplement is wheat, dairy and gluten free. Moreover, it is suitable for vegetarians and vegans. For the first week, take 3 tablets, 3 times per day. After that, take 2-4 tablets per day. Do not use if you have a liver problem.

Two Arm Dumbbell Row is a magnificent resistance training exercise that targets your lats or latissimus dorsi muscle. Incorporating this exercise into regular training sessions would strengthen your upper as well as lower back. Make sure that you maintain a proper form during this exercise.

In order to begin the Two Arm Dumbbell Row, bend down at your waist with a dumbbell in your each hand and arms extended. Next step is to pull dumbbells into abdomen and exhale. Lower the weights to the starting position to complete one repetition. Repeat as needed. When performing this exercise, make sure that you do not round out your lower back.

Along with performing resistance training exercises, consume protein-rich diets such as lean meats, nuts, seeds, legumes, fruits and vegetables on a regular basis to increase your strength and endurance. Protein contains amino acids that speed up recovery process and help body re-grow and rebuild.

It also makes a good idea to use a protein supplement on a regular basis. PhD Growth Factor 50 Protein Bars is a unique brand on the market that helps gain lean muscle mass. It is the world’s first high protein and high potency, muscle building chocolate brownie. It contains slow burning carbohydrate ingredient Waxy Vol, Glutmaine peptides, along with 50 grams of protein per brownie. It also contains 6 grams of MCT oil per brownie to assist with the mass gaining and muscle building process. Containing a 2:1 Protein: Carbohydrate ratio, Growth Factor 50 is a muscle-building phenomenon that is ideal for those either looking to gain strength or serious mass gain.

Seated Bent Lateral Raise, also known as Bent Reverse Fly, makes an effective resistance training exercise to train your trapezius muscles. Not only does it tone and strengthen your shoulders, but it also helps increase their size. This exercise mainly works the posterior portion of the shoulder.

In order to begin this exercise, sit on an exercise ball or bench and bend at your waist so that your torso is close to your knees. Grab a dumbbell in your each hand and let your arms hang down. Next step is to raise your arms outward until elbows are even with your deltoids. Maintain this position for a few seconds and then return your arms to the starting position to complete one rep. Repeat as needed. While raising your arms, make sure that you keep them in a fixed position at all times. If you are a beginner, then do not use heavy weights.

Along with performing resistance training exercises, you should also use a supplement that helps support your strength and recovery goals. Maximuscle ZMA is a popular brand that makes a perfect body-building and physique-development supplement. It is a high quality and potency product that makes use of vitamin B6, zinc and magnesium in its formulation. It is a natural muscle-building supplement that helps support muscle, strength gains, lean muscle, and recovery goals. Take 1 capsule daily, 30-60 minutes before bedtime, which is a critical time for muscle repair and growth. Do not exceed recommended dose. Avoid taking with calcium containing foods.

Certain sports such as rugby, soccer, long-distance running and basket ball may deprive you of energy, water and salts. Dehydration can cause athletes to exhaust early and lose stamina. In order to avoid heat-related illnesses particularly dehydration during sports, you need to keep yourself hydrated before and during outdoor as well as indoor activities.

It is important that you drink 2-3 glasses of water, 1.5-2 hours before beginning a physical activity. Drink water, milk or other fluids regardless of whether or not you are thirsty. Make sure that you drink water every 20-30 minutes during exercise. Remember that you might suffer from dehydration within 20 minutes of starting a physical activity in hot, humid conditions. It is also recommended that you should drink water after exercise to avoid heat exhaustion, dehydration and even heart stroke. Make sure that you avoid the consumption of caffeine drinks. Caffeine is a diuretic and its consumption might lead to muscle cramps and dehydration.

Athletes, who are involved in vigorous activities such as body building, power lifting and weight training, should use sports drinks for simple fluid replacement because they also contain vitamins, minerals especially sodium, calcium and potassium and glucose. High 5 Zero Active Hydration & Electrolytes is a popular electrolyte sports drink that helps you stay hydrated and energetic. It makes a low- carb, zero-sugar, anti-cramp electrolyte drink with added protein, carbohydrate and vitamin C. It also provides nominal calories to make you feel energetic during a sport event. One small packet of tablets can make up to 10 litres of hydrating drink.

Seated Curls with Weighted Bar is a fast and magnificent way to develop your arms. When performed on a regular basis, it helps increase the size and strength of your triceps. Moreover, it helps enhance efficiency, performance and stamina within a specific range of motion.

In order to begin this exercise, sit on an exercise ball or bench and grasp the weighted bar with an underhand grip. Make sure that your palms face up. Place bar on your thighs and curl the bar up to your shoulder area. It is important that you keep your elbows still and close to your torso. Next step is to lower the weighted bar back to the thighs to complete one rep. Perform 3 sets of 10-12 reps each. When performing this exercise, make sure that you keep your back straight and do not jerk the weight.

After performing resistance training exercises, take a dietary supplement that helps increase the size of your skeletal muscles. Inner Armour HMB is a popular brand on the market that makes the most effective muscle recovery and repair supplement for regular gym users, weight trainers, power lifters, sprinters, runners and other athletes.

HMB (B-hydroxy B-methylbutyrate monohydrate) is a metabolite of the BCAA (branched chain amino acid) that helps support the body’s ability to minimize damage to muscle cells and protein breakdown, which can occur after strenuous resistance training sessions. Make sure that you take two capsules three times a day with meals. Do not exceed the recommended dose.

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.

Muscles play an important role in giving your body a shape and definition. Not only are they responsible for the movement of both internal and external organs, but they also help produce force and enable your limbs to work. A torn muscle can be as painful as a broken bone and it may disable you for months or even years. The tear occurs when the muscle fibres are ripped apart due to a sudden jerk or physical trauma during a sport event. As a result, you lose muscle function completely. A muscle can tear anywhere along its length.

Factors that may lead to the torn muscles include a sudden change of direction, overtraining, lack of rest between resistance training sessions or aerobic exercises, performing exercises without stretching and warm-up, and lack of flexibility. To prevent muscle tears, make sure that you take a day off between resistance-training sessions. Always stretch and warm up before you workout. It is also important that you stretch and cool down after performing resistance training exercises.

You should use a dietary supplement that helps support recovery and strength. Maximuscle HMB-1000 Strength and Recovery is a popular supplement on the market that is loaded with the highest-quality HMB to support rapid recovery after intense exercise. HMB is a well researched nutrient that helps reduce muscle breakdown and improves muscle strength after strenuous exercises. Take one capsule three times daily with meals. This dosage is most effective for optimum results and therefore it should not be exceeded.

Resistance band exercises help strengthen specific muscle groups and improve the health of cardiovascular system. They make an important part of a home exercise program and are widely used for conditioning and injury prevention. Because resistance bands are so compact and lightweight, they can be used while away from home.

Triceps Extension with Resistance band makes an excellent resistance training exercise to train your triceps and upper-back muscles. You should start this exercise by holding a resistance band in your one hand and placing that very hand behind your back. Next step is to grab the other end of the tubing with the arm that is over your head. Now, extend your top elbow until your arm is fully straight. Return to the starting position to complete one rep. Perform 3 sets of 10-12 reps each. Change your arms and repeat the same process.

In order to reap the maximum benefits from resistance band exercises, make sure that you use a dietary supplement that helps increase size of your muscles and improves strength. PhD Pharma Whey Protein Powder is a unique brand on the market that makes use of whey protein isolate, whey protein concentrate, branched chain amino acids in its formulation. Whey protein isolate provides instant protein synthesis, while whey protein concentrate provides immune system benefits. Branches chain amino acids are vital to the muscle repairing process and help increase the size of skeletal muscles. Use one serving 60 minutes prior to exercise, followed by 1-2 servings immediately upon completion of exercise.