Vigour – Health and Sports Nutrition

It is estimated that you lose 1 pound of your weight with every 3200 calories you burn. It means that you have to create a caloric deficit and perform exercises at the same time to get your desired results fast. However, make sure that you don’t take less than 1400 calories a day because eating less than recommended calories will slow down your metabolic rate and you will also lose your muscle mass along with fat.

The key to reducing body fat is to ensure that your energy intake is lower than your energy expenditure. Energy is measured in calories, and whilst the body is in a negative energy balance, weight loss will occur. So to lose weight in the quickest possible manner, energy intake should be reduced, and energy expenditure should be increased. This is achieved in practice by eating a balance, low calorie diet, and exercising regularly. The use of weight loss supplements will also aid this process.

Make sure that you eat meals in small portions throughout the day to lose the fat and increase your metabolic rate. It is important that you choose a balanced diet plan on a daily basis to supply your body with the daily recommended amounts of proteins, fats and carbohydrates. You need to use low glycemic index foods such as whole grains, legumes, fruits and vegetables as a source of protein and carbohydrate. Avoid high glycemic index foods such as baked goods, bread, cereal, pasta, cheese and rice and try use a protein supplement which are ready available online or in many high street stores.

If unhealthy dietary habits and lower amount of exercise have added unwanted pounds to your body over the years, then a combination of cardio exercises and a healthy balanced dietary routine makes an excellent way to reduce your body fat. Walking is regarded as one of the best exercises to burn extra calories. A research has shown that 9,000-10,000 steps (approximately 5 kilometres) a day may help those people wanting to lose weight. Make sure that you walk to your nearby store, walk your dog or run on a treadmill. It makes a good idea to buy a pedometer to count your steps.

Healthy dietary habits mean that you should incorporate fibre and nutrients-rich foods into your daily routine. Consume lean meats, seeds, nuts, cereals, whole-grains and dark-coloured bread. Follow a low glycemic index diet. Avoid consuming white bread, sweets, bagels and muffins as they are loaded with high-fructose corn syrup and sugar. Avoid the consumption of sodas, fruit juices, carbonated drinks and more than one glass of wine a day. Prefer drinking red wine over other alcoholic drinks as it helps reduce bad cholesterol, thus keeping your serum cholesterol levels in check.

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Ball Weave Through Legs is a unique exercise that targets your core particularly abdominal muscles. It is a medium difficulty exercise that requires coordination and balance on your part to execute it perfectly. Perform this exercise on a regular basis to transform your abs and obliques.

In order to begin this exercise, lie on your back with ball on an exercise mat and bring one knee toward your chest. Next step is to contract abs and weave the ball through the leg, retrieving the ball with the opposite hand. Weave the ball through the second leg as well. As you do so, your legs should move in a bicycle fashion. Repeat the exercise as needed. Make sure that your abs remain in the crunch position at all times. Keep your chin up and head straight. Do not lift your shoulder blades higher than a few inches off the ground.

Along with performing abs exercises, make sure that you also use a dietary supplement that helps lose weight. CNP Sida Cordifolila Fat Burner is a popular brand on the market that is very effective in burning excess fat. Sida Cordifolila is a natural herb that contains naturally occurring ephedrine alkaloids, which cause more energy to be used by acting as a stimulant on the body’s central nervous system. Not only does Sida Cordifolila assist in the reduction of body fat, but it can also be used as pre workout boost when energy levels are low. Take the tablets with food. Do not take before going to sleep.

There is no single cause for heart attack, but there are numerous risk factors that might increase your chance of developing it. Some of those factors are under your control and you can change them to avoid the risk of heart attack. However, some factors are non-modifiable.

The modifiable risk factors include consumption of fatty foods and diets high in sodium, obesity, high serum cholesterol levels, high blood pressure, smoking, depression, social isolation and a lack of physical activity. The risk factors which are not under your control include a family history of heart disease, diabetes, increasing age and gender (males are more susceptible to cardiovascular diseases than females).

You can reduce your overall risk of developing cardiovascular diseases by making healthy changes to your lifestyle. Make sure that you regularly consume a heart-friendly, balanced diet comprising of lean meats, vegetables, fruits, pulses, legumes, nuts, seeds and cereals. Avoid smoking and drink alcohol in moderation.

It also makes a good idea to regularly use a supplement that helps maintain the health of your cardiovascular system. Natures Aid Fish Oil 1000mg (Omega-3) is a popular brand on the market that supplements your diet with the important omega-3 fatty acids DHA and EPA which are found in many oily fish such as salmon, mackerel, trout etc. These omega-3 nutrients help maintain healthy arteries and blood circulation. They support healthy heart and keep serum cholesterol levels in check. Moreover, they keep your joints flexible, supple and healthy. Take 1-3 capsules per day.

V-Ups is a magnificent exercise that tones and strengthens your abdominal region. Not only does it help shed fat from belly, but it also strengthens your lower back. V-ups makes a challenging exercise to execute due to various factors such as hip positioning, timing of the movement and lower-body strength.

In order to perform this exercise, lie down on your back on a mat with arms fully extended past your head. Next step is to lift your back and legs off the floor simultaneously and touch your toes. However, if you can’t touch the toes, then touch ankles or shin area. Maintain this position for a few seconds and lower your upper body and legs down to the floor to complete one rep. Repeat as needed. When performing this exercise, make sure that you follow a steady movement.

Along with performing V-Ups and other abs exercises, you should also use a dietary supplement that helps support weight loss. Natrol Slenderite Weight Loss is a popular brand on the market that helps burn calories. Its five clinically tested ingredients i.e. chromium picolinate, Phase 2®, 5-HTP, green tea and caffeine support weight loss. Chromium picolinate helps metabolize calories, carbs and fats. Phase 2® is a clinically proven ingredient that helps control carbohydrates. 5-HTP helps improve mood, while caffeine and green tea help boost metabolism and burn calories. Slenderite Weight Loss helps with multiple challenges dieter’s face, all in one convenient product. Take two tablets twice a day with your meal. Do not exceed the recommended dosage.

“Vertical Leg Crunch” is a highly effective resistance training exercise to develop the abs and the obliques. When performed in conjunction with cardio exercises such as brisk walking and running, it also helps shed fat from the abdominal region.

In order to perform this exercise, lie on a mat and extend your legs straight up with knees crossed. Make sure that you place your hands on the ground for support. Next step is to lift the shoulder blades off the ground by contracting your abdominal muscles. Keep the legs in a fixed position for a few seconds and then slowly lower your torso to complete one rep. Make sure that you perform 3 sets of 8-10 reps each.

It also makes a good idea to use a weight loss supplement along with abs exercises to shed fat from abdominal region fast. Pharma Nord Bio Trim Weight Loss is a popular brand on the market that contains Garcinia cambogia, carnitine, chromium and co-enzyme Q 10 in its formulation. This supplement helps lose weight, boosts energy levels, and promotes fat metabolism and sugar balance.

Garcinia cambogia is a hard dark brown dried fruit that provides a substance called hydroxycitric acid, which helps reduce the process in which the body converts carbohydrates into fat. Carnitine helps convert fat into muscle, while chromium stops the carving for foods by improving the body’s own regulatory control of insulin levels. Co-enzyme Q 10 helps maintain the body’s energy levels. Take three tablets of Bio Trim Weight Loss in the morning before breakfast with plenty of water.

Cell volumisers are those nutritional supplements that tend to increase the cell volume and tissue mass. They make an excellent gift for people who want to increase the size of their skeletal muscles and improve stamina in a minimum possible time. These supplements are designed to boost explosive muscle power and deliver more intense training pumps.

Cell volumisers make use of the most powerful workout nutrients such as carbohydrates, nitric oxide, niacinamide, alpha ketoglutarate, citrulline mallate, creatine, beta alanine, histidine, protein, and magnesium to deliver maximum muscle-building intensity. Nitric oxide gives you the most extreme muscle building pumps. Not only does it optimise blood flow during exercise, but it also enhances the delivery of hormones, oxygen and nutrients to muscle fibres. This sudden blood surge causes a rapid increase in the shape and size of your muscles and causes mind blowing pumps. Beta alanine is a carnosine booster that supports gains in muscular endurance and muscular strength.

Maximuscle Maxipower All In One with Nitric Oxide is a popular cell volumiser on the market that makes a wonderful gift for professional body builders, regular gym users, rugby players, soccer players, athletes, sprinters and jumpers. It makes a complete all-in-one formula that provides your body with the most effective and powerful ingredients. It helps deliver a cell volumising stack, increased strength potential and prolonged energy system realisation. You should mix one scoop with 300ml of cold water and take 30 minutes before training. Make sure that you do not exceed the recommended dosage.

Yerba mate, also known as erva mate, is a shrub that can grow up to 40-45 feet in length. Its botanical name is llex paraguariensis and it belongs to the Aquifoliaceae family of plants. This plant is native to subtropical South America particularly northeastern regions. The leaves of this plant are evergreen and they contain caffeine and related compounds.

There are numerous health benefits of yerba mate. According to a recent research, yerba mate tea helps reduce weight as it enhances metabolic process and the mobilisation of fat and glucose reserves. Yerba mate contains xanthines such as theophylline, caffeine, and theobromine. These compounds are known to have a relaxing effect on heart tissue and smooth muscle tissue. Moreover, the leaves of this plant are rich in minerals such as manganese, potassium, and magnesium.

Another benefit of consumption of yerba mate is that it helps reduce elevated serum cholesterol levels. It exhibits antioxidant properties and helps destroy free radicals which are responsible for premature aging. Yerba mate is rich in phenolic constituents that help reduce risks of oral, breast, prostrate, lung, and blood cancer.

There are various dietary supplements on the market that make use of yerba mate in their formulation. Slender Xcellerate Weight Loss is a popular supplement that you should consume on a regular basis if you want to reduce your weight or get the health benefits of yerba mate.

This supplement makes a unique combination of yerba mate and active green tea extracts. Yerba mate extract helps suppress appetite by reducing the likelihood of snacking due to fatigue and supporting energy levels. Green tea components inhibit the breakdown of fats, thus reducing the amount of fat digested by the body.

Not only does smoking cause cardiovascular problems, but is also responsible for the numerous lung diseases such as emphysema, chronic bronchitis and lung cancer. People who smoke raise their risk of lung cancer by more than 20 times. Moreover, smoking significantly increases your risk for other health problems.

Smoking is responsible for the thickening of arteries. As a result, the blood flow to heart is reduced. Smoking causes cancer of other organs such as mouth, throat, food pipe, prostrate, stomach, bladder, kidney and pancreas.

Smoking also leads to infertility and impotence. It is directly associated with erectile dysfunction and premature ejaculation. Another negative effect of smoking is that it can lead to osteoporosis, which causes weakening and thinning of your bones. Cigarette smoke contains harmful chemicals that damage the youthful look of your skin and cause deep wrinkles and fine lines.

In order to avoid the smoking-related health problems, make sure that you quit smoking. Foods that are high in antioxidants help destroy the carcinogens and free radicals. Citrus fruits, nuts, green leafy vegetables and fresh fruits are very important in this regard.

It also makes a good idea to use a supplement that contains antioxidants in its formulation. Comvita Olive Leaf Antioxidant contains an extract made from fresh olive leaves that provides the combination of 12 key naturally occurring polyphenolic antioxidants. Oleuropein is the powerful antioxidant in olive leaves that helps destroy free radicals and carcinogens within your body. Comvita Olive Antioxidant is 30 times more powerful than the equivalent amount of pure olive oil. You should take 2 to 3 capsules per day.

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.

There are numerous diet-busting foods and you should avoid eating them because they can ruin your weight-loss efforts.

Muffins are very high in fat and one muffin may get you as much as 600 calories, 30g fat, 50g sugar, 93g carbs and 5g saturated fats. Make sure that you avoid consuming muffins, instead eat glazed donuts as they make a healthy dietary choice. One donut usually contains 200 calories, 15g sugar and 30g carbs.

There is another diet that you should avoid eating at any cost. Grilled shrimp caprese is very high in calories and one plate may get you as much as 1,000 calories. Moreover, it also contains at least 50g fat and 3,000mg sodium. This dish makes use of butter sauce in its preparation, which provides you with nearly half of your daily calories requirement. Therefore, make sure that you eat a lighter version of this dish without butter sauce. Shrimps are naturally high in protein and iron and they are low in fat as well.

If you are on a weight-loss program, make sure that you take a dietary supplement on a regular basis which helps burn fat. Natrol Slenderite Weight Loss is a hot brand on the market that contains 5 clinically proven ingredients such as Phase 2, Green Tea, Caffeine, chromium picolinate and 5-HTP in its formulation. Phase 2 helps control carbohydrates, whereas Caffeine and Green Tea burn calories. Chromium picolinate helps metabolize carbs, fats and calories and 5-HTP improves mood. Take 2 tablets twice a day with your meal.