Vigour – Health and Sports Nutrition

“Push-Ups on a Weight Bench” is an effective exercise to enhance the endurance, strength and size of chest muscles. This exercise is an advanced version of the traditional push-ups and makes a wonderful gift for those people who have trouble with regular push-ups.

In order to begin this exercise, place your hands on a weight bench and lower your chest to the bench. Next step is to bring your torso back to its starting position to complete one rep. Perform 3 sets, 15 reps each. When performing this exercise, make sure that you place your hands slightly wider than shoulder width apart. It is also important that you keep your back straight at all times and exhale as you push up.

You can not meet your muscle-building objectives until you incorporate protein-rich diets into your daily dietary routine. Consume lean meats such as fish, turkey and chicken, nuts, seeds, legumes, vegetables and fruits on a regular basis, preferably 30-45 minutes after performing a resistance training session.

You should also consume a protein supplement to increase lean muscle mass. Boditronics Whey 2 O Protein Powder contains very best whey protein isolate available with no lactose, carbohydrate, fat and calories. It makes an incredibly effective product that delivers high biological value amino acids and protein to muscles fast. The high biological value means high absorption rates by the body which can help to reduce body fat and increase lean muscle mass. Another good thing about Boditronics Whey 2 O is that it is free from artificial colours, flavours, and preservatives, and Aspartame and Acesulfame-K.

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.

Modified Ball Push-Up is an effective resistance training exercise that makes use of your own body weight to develop and strengthen your pectoral muscles. The difficulty level of this exercise depends on the position of your body on the exercise ball. The lower the ball is on your legs, the harder becomes it is.

In order to begin this exercise, position your stomach area or thighs on a workout ball and place your arms shoulder-width apart on the floor (just like simple push-ups). Next step is to slowly lower your torso to the ground by bending your elbows. Make sure that your feet go up as you lower your upper body. Push back up to the starting position to complete one rep. Perform 3 sets of 10 reps each.

You can get maximum benefits from resistance training exercises by incorporating protein-rich diets such as lean meats, low-fat dairy products, nuts, seeds, legumes, cereals, fruits and vegetables into your daily dietary routine. Protein contains amino acids that increase the size of your muscles and help you recover from illness or surgery.

It also makes a good idea to take a supplement that makes use of essential amino acids in its formulation. Quest Amino Complex 500mg is a popular brand on the market that provides all 8 essential amino acids which are not produced by the body. It makes an excellent gift for regular exercisers, strict vegetarians and those recovering from an illness. Quest Amino Complex is free from artificial preservatives, wheat, yeast, gluten and starch. Take one or two tablets with each meal.

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.

Alternating Dumbbell Chest Press makes a magnificent resistance training exercise to train the pectoral muscles, deltoids and triceps simultaneously. This exercise makes use of an exercise ball and two medium dumbbells.

In order to begin this exercise, position your upper back on an exercise ball with one dumbbell in your each hand. Next step is to fully extend your right arm over your head and chest area. Lower the weight down to your shoulder area until you feel a light stretch. Repeat the exercise on the left arm. Repeat the movement on each side in alternating fashion. Make sure that you exhale as you push the dumbbell up.

Resistance training exercises yield best results when they are fallowed by the consumption of a balanced diet. Consume lots of protein and complex carbohydrates. Protein contains amino acids that help repair muscles after strenuous exercises. You can also use a dietary supplement that makes use of amino acids in its formulation.

CNP Pro BCAA Amino Acids is a popular brand that helps enhance exercise performance and muscle endurance through a reduction in central fatigue. It helps bring positive changes in hormone status and physiology, thus leading to improved lean body mass and protection against muscle damage. This supplement is scientifically proven and rapidly absorbed. It does not make use of allergens and gluten in its formulation. Moreover, it is suitable for vegans and vegetarians. Take three tablets thirty minutes prior to exercise followed by three tablets immediately afterwards. You can also use it between meals on non-training days.

Lat Pulldown is a magnificent strength training exercise that targets the major muscles of your back, also known as latissmus dorsi. Not only does this exercise help strengthen your back, but it also burns calories.

In order to perform this exercise, sit on the lat pulldown machine. Next step is to hold the bar with palms out and wider than trapezius muscles or shoulders. Now, lean back slightly and pull your abs in. Pull the bar down towards your chest in such a way so that the outer muscles of your back are contracted. You should perform this exercise 3-4 times a week. Try performing 3-4 sets, 12-15 repetitions each.

In order to reap the maximum benefits from lat pulldown and other strength training exercises, make sure that you use a dietary supplement which promotes lean muscle gain.

Cytosport Muscle Milk Protein Powder makes an evolutionary muscle formula that promotes lean muscle growth, efficient fat burning and fast recovery from exercise. The regular consumption of this supplement helps increase your body’s natural production of creatine and body’s fat metabolism. Moreover it promotes protein synthesis, mineral retention and anti-inflammatory effects.

Another benefit of using Muscle Milk is that it promotes muscle growth and repair. It makes a complex ratio of peptides, proteins and amino acids designed to promote the rapid tissue growth. You should mix it in water or low-fat milk. Its formulation contains vitamins A, B-complex, D, E, iron, calcium, iodine, phosphorus, magnesium, iodine, zinc, manganese, copper, zinc and chromium.

Chest Stretch makes an incredible exercise to strengthen your pectoral muscles and increase your flexibility. Your chest is made up of major and minor pectoral muscles. The pectoralis major is attached to the upper arm and it covers the front of your upper chest. This muscle helps you perform arm movements such as rotation and flexion.

In order to perform the Chest Stretch, make sure that you stand in such a way so your legs are slightly bent with your feet shoulder-width apart. Next step is to hold your abdominal tights and clasp your hands behind your back. Your shoulders, neck and head should stay relaxed. With your back straight, stretch your chest by lifting your arms behind you. Hold this position about 10 seconds and slowly bring your arms back to their starting position. This would make one rep. You should perform 2-3 sets of 8-10 reps each.

Stretching exercises demand you to provide your body with energy on a regular basis. Sci MX Enduro Fuel Energy and Endurance is a complex blend of electrolytes and carbohydrates designed to provide electrolyte replacement and energy during strength training, endurance training, stretching exercises and events.

The carbohydrates consist of an ideal ratio of fast acting simple sugars for rapid energy replacement, long chain glucose polymers for sustained energy supply and fructose to replace liver glycogen. This supplement makes a wonderful gift for swimmers, cyclists, body-builders, regular gym users, runners, athletes, rugby and football players and anyone requiring increased energy during sport or exercise.

There are numerous stretching exercises that can help you extend your muscles and limbs to their full extent. These exercises help you to focus on your arms, chest, neck, shoulders, back and lower limbs. Make sure that you initially perform them in the supervision of a qualified fitness trainer and then start performing them on your own.

Chest and Arm stretching exercises help prevent tension in the upper back and chest and reduce the risk of injury from strenuous exercises. Moreover, they also help reduce the muscle soreness that may result from heavy strength training sessions. Among upper-body stretches, triceps stretch makes an incredible fitness exercise that helps improve your flexibility and range of motion.

Triceps make two-third of your upper-arm muscles and they give a magnificent shape to your upper-body. Furthermore, these muscles help to push your arms forward and straighten your elbows.

In order to start the triceps stretch, make sure that you stand with your feet hip-width apart and legs slightly bent. Next step is to raise your right arm over your head with your elbow bent. Place you right hand over you back in such a way as if you were reaching down your spine. It makes a good idea to gently push your right arm back with left hand to extend the stretch. Hold this position for about 10-15 seconds. Switch to other side and repeat the same process.

Along with performing stretching exercises, it is also important that you use a dietary supplement which promotes vaso-muscular enlargement and stretches the muscle cells. BSN N.O. Explode Nitric Oxide is a powerful blend of the new muscle volumizing creatine matrix that helps your muscles to store more creatine.

This supplement helps increase your body’s creatine saturation point as it completely opens up the blood vessels which feed the tissues and muscle, allowing creatine to stretch the muscle cell and force it to hold creatine and other volumizing nutrients as well. Not only does N.O. Explode increase strength, training intensity, mental focus and performance, but it also accelerates blood flow to the muscles. This sudden blood surge causes a rapid increase in the overall shape and size of your muscles.

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.

Flat Bench Dumbbell Fly makes an incredible weight lifting exercise that broadens and strengthens you chest muscles. Moreover, this exercise works on the middle section of your chest as well. When performed in combination with other upper-body gym exercises, it can help you get a “X” shape body in a matter of months. Make sure that you perform weight lifting exercises in the supervision of a qualified gym trainer in order to avoid the risk of a severe injury.

In order to perform this exercise, lie on a flat bench with holding a dumbbell in your each hand. Now, widen your arms and bring the dumbbells to the side by getting a good stretch. Next step is to slowly bring dumbbells back to their starting position i.e. right in the middle of your chest, to complete one rep. Make sure that you flex your chest while bringing the weights back. Perform 3-4 sets, 10-12 reps each. Moreover, incorporate this exercise at least twice a week into your regular training sessions.

When performing this exercise, make sure that you control the weight coming up and coming down. It is also important that you do not use heavy weights; otherwise you could end up with a severe shoulder injury. Moreover, maintain a steady position during the whole motion and do not jerk the dumbbells.

The benefits of the Flat Bench Dumbbell Fly can be maximized, if you use a supplement that contains creatine monohydrate in its formulation. Maximuscle Creatamax 300 Creatine provides you with the benefits of creatine and magnesium in a single dose. Creatine is a research-proven, world’s most popular sports nutrient that offers numerous benefits to its users. Not only it boosts lean muscle mass, power and strength, but it also improves stamina, muscular endurance and energy. Moreover, magnesium helps increase the speed of creatine uptake. This supplement makes a great gift for professional body builders, power lifters, athletes and regular gym users.