Vigour – Health and Sports Nutrition

One Legged Squat is an effective resistance training exercise that targets and tones your lower-body muscles such as quads, calves and hamstrings. This exercise is difficult to execute and should only be performed in the supervision of a qualified gym trainer to avoid the risk of an injury.

In order to begin this exercise, stand straight with your feet shoulder-width apart, holding two medium dumbbells in your hands. Make sure that you keep your hands by your sides. Next step is to lift your right leg behind you and bend the front knee by keeping your body weight on the heels. It is important that you bend your knees to a 90 degree angle. Pause at the bottom of squat and return to start. This would complete one rep. Make sure that perform 2 sets of 10 reps each. Do the other side with the same number of reps.

In order to enhance your physical performance, consume an energy drink half an hour before or after resistance training workouts. USN EnerG Spike Energy Drink combines effective ingredients to enhance physical and mental performance. This effect is accomplished by the combination of taurine, caffeine, ginseng and glucuronolactone. Research reveals that these ingredients may have positive effects on human mood and physical performance. Strenuous physical activities lower the body’s taurine reserves. EnerG Spike helps reduce fatigue and tiredness by replenishing the body’s taurine supply. Drink 30 minutes prior to a sporting event to give your mind as well as body an energy boost.

Adductor Squeeze is a sensational resistance training exercise that makes use of an exercise ball to train your quads. Perform this exercise in combination with cardio exercises such as jogging, brisk walking and running to tone and strengthen your quadriceps, calves and hamstrings.

In order to begin this exercise, lie on your back on a flat surface and bend your knees at 90 degrees. Place an exercise ball between your knees and squeeze the knees together to put stress on quadriceps, inner thighs and hamstrings. Pause the squeeze for a couple of seconds and then release back to start to complete on rep. Make sure that you perform 3 sets of 8-10 reps each.

Resistance training needs strength, vigour and endurance on your part to perform workouts accurately and safely. BetterYou Menergy is a potent blend of nature’s finest energy givers such as Brazilian, Panax and Siberian Ginseng, Peruvian Maca and Ginkgo Biloba. This supplement provides your body with nature’s most absorbable ingredients to reduce the temporary feelings of tiredness, enhance the body’s metabolism, and enhance sexual alertness.

The combination of Ginkgo Biloba and Brazilian Ginseng helps enhance the body’s uptake of oxygen within the blood and feed the vital organs including the brain. BetterYou Menergy helps enhance the capacity of body to store and release energy and cope with daily stress. It also contains chromium that helps manage fat metabolism and serum sugar levels. Another great thing about this supplement is that it is sugar and caffeine-free. It is suitable for diabetic patients, vegans and vegetarians.

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.

Resistance Band Squat is a compound resistance training exercise that makes use of a resistance band to train the large muscle groups of your body. When regularly performed with an accurate technique, it helps tone your trapezius muscles, biceps, lats, thighs and calves.

In order to begin this exercise, step on a resistance band with your both feet shoulder-width apart. It is important that you keep your head and posture straight. Hold the resistance band at shoulder level. Next step is to lower your body while holding the resistance band at shoulder height and then push back up to the starting position to complete one rep. Make sure that you perform 3 sets of 10-12 reps each.

Resistance training exercises yield best results when you consume foods high in protein after strenuous workouts. Protein contains building blocks known as amino acids. They add lean mass to body and speed up muscle recovery. Rich dietary sources of protein include lean meats, cereals, nuts, whole grains and fruits. It also makes a good idea to consume a dietary supplement that makes use of protein in its formulation.

Maximuscle Promax Crisp Bar is a delicious protein snack bar that supports muscle growth, performance and recovery. It makes use of whey protein, carbohydrates, fat, fibre and sodium in its formulation. Not only does it support your physique goals, but it also helps support lean muscle growth. Each bar contains just 84 healthy calories, thus supporting your weight loss goals as well. Promax Crisp Bar makes a great snack to eat in-between meals.

Squat with Front Sweep makes an incredible resistance training exercise to strengthen your lower limbs. When combined with other cardio exercises such as walking, brisk walking, jogging and running, it helps shed unwanted fat from thighs and hips.

In order to perform squat with front sweep, hold a dumbbell in your both hands and stand hip-width apart. Next step is to bend knees and lower your body. Squat as low as you can and touch the dumbbell to the ground. Now, push through the heels to come back up while lifting the weight overhead to complete one rep. Make sure that you perform 3-4 sets of 10 reps each. Incorporate this exercise twice a week into your regular training sessions to strengthen your hamstrings, calves and thighs.

Resistance training exercises yield best results when you consume protein-rich foods on a regular basis. Protein contains building blocks known as amino acids that help rebuild damaged muscle fibres after strenuous body building exercises. Protein-rich diets include lean meats, nuts, whole grains, pulses, seeds, fruits and vegetables.

You can also take a dietary supplement that makes use of protein in its formulation to develop your muscles fast. Optimum Nutrition Gold Standard 100% Whey Protein contains whey protein which is considered as the purest and most expensive form of protein. This supplement packs 24 grams of muscle-building, strength-gaining protein per serving, without making use of fat, lactose, cholesterol and other unwanted stuff. Other ingredients include potassium, dietary fibre, L-Leucine, L-Valine, L-Tryptophan, L-Cystine, L-Proline and many more.

Lunge makes an excellent strength training exercise that works most of the muscles in your legs including glutes, quads, calves and hamstrings. Like Squats, Lunge is a compound exercise which means that it targets multiple muscle groups simultaneously.

In order to perform this exercise, make sure that you stand in a split-stance. It means that you have to stand with your one leg back and one leg forward. Next step is to bend your knees in such a way so that your front knee and back knee are at a 90 degree angle to each other. Now, slowly push back up to starting position to complete one rep. Perform 2-3 sets of 8-10 reps each.

When performing this exercise, make sure that you do not lock your knees at the top. While pushing back up, it is important that you keep the weight in your heels. Furthermore, you should follow a steady movement through out the exercise.

Make sure that hard strength training sessions are followed by the consumption of protein-rich diets. Protein contains amino acids that add lean mass and promote a quick muscle recovery.

You can also take a dietary protein supplement on a regular basis. BodyShaper Double Pro Protein Bars are double layer bars with 28% protein. It makes a delicious way to ingest energy and protein. Not only does it increase muscle mass, but it also strengthens your muscles. Another benefit of these bars is that they do not contain trans fatty acids. Trans are responsible for high cholesterol levels and other cardiovascular problems.

Squat makes one of the best resistance training exercises that effectively targets glutes, calves, hamstrings and quads all at once. When performed in combination with other lower-body exercises, it can help you get your desired results incredibly quickly.

In order to perform this exercise, stand with your feet hip width apart and toes angled slightly outward. By keeping your abs pulled in tight and torso straight, slowly bend your knees and lower your hips towards the ground. Next step is to come back up to complete one repetition. Make sure that you perform this exercise 3-4 non-consecutive days a week for 3-4 sets, 10-12 rep each.

When performing squats, make sure that you keep your knees behind your toes. It is also important that you do not go lower than 90 degrees. When coming down, maintain a good balance and follow a steady movement. When coming up, it is important that you push through heels and thighs to avoid the risk of any potential injury.

In order to reap the maximum benefits from squats and other resistance training exercises, make sure that you use a supplement which makes use of essential amino acids in its formulation. Nutrisport Whey Amino Acids contains single aminos, peptide bound aminos and other essential amino acids that can not be made by the body. Amino acids are the building blocks that play an important role in muscle growth and recovery. Strength athletes and body builders require amino acids to replace those used during strenuous strength training sessions.