Vigour – Health and Sports Nutrition

If you no longer fit in to your old pants and have lost your confidence due to excess weight, then you need to include an effective exercise regimen in your daily routine to get back your self esteem.

Strength training workouts help tone up muscles and add lean mass to your body. They improve fitness levels and make you feel better. Moreover, they help you achieve a much better physique and a better self image. Another advantage of performing strength training workouts is that they help reduce symptoms of numerous medical conditions especially back pain and osteoarthritis.

Exercises like Squats, Deadlifts, Seated Rows, Push-Ups, Chin-Ups, Bench Press, Incline Bench Press, Decline Bench Press, Leg Extension, Bicep Curl, Triceps Curl, Pull-Over and Shrugs help lose body fat and put muscle on your chest, shoulders, biceps, triceps and upper back in particular. Hard strength training sessions must be followed by the consumption of protein-rich foods. Protein is an essential nutrient that aids in muscle growth and recovery.

You can also use a dietary supplement such as Nutrisport Whey Amino Acids after strenuous workouts. Amino acids make the building acids of all proteins and they must be consumed by strength athletes and body builders. Branched chain amino acids are removed during hard strength training exercises and Nutrisport tends to replace those used during training. This supplement contains single aminos and peptide bound aminos, along with other essential amino acids that can not be made by your body. These aminos add muscle mass and aid in muscle recovery.

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.

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.

Strength training exercises play an important role in shaping up your body and increasing the size of your skeletal muscles. When you shed those unwanted pounds, melt off that excess body fat and tone up your loose muscles, then your quality of life would dramatically improve as you will get back that confidence, which you lost due to your saggy body. Moreover, strength training exercises also strengthen your bones because they add to the bone mineral density.

While performing a strength training routine on a regular basis, make sure that you target your upper-body as well as lower-body muscles. Upper-body muscles include shoulders or trapezius muscles, chest or pectoral muscles, biceps, triceps, abs and back muscles. Lower-body muscles that you should target include hamstrings, quads, thighs and calves. Certain compound exercises such as Dumbbell Squads, Barbell Deadlifts and Crunches target your upper as well as lower-body muscles simultaneously and you should incorporate them into your regular training sessions to get your dream physique in a few months.

Strength training exercises demand you to supply your body with essential nutrients that improve your endurance and vigour. You should also use a supplement that helps support muscle repair and restore energy after intense weightlifting exercises. Maxifuel Recovermax Energy and Recovery aids energy refuelling by providing you with 3:1 ratio of carbohydrates and whey protein. Moreover, it aids muscle repair as it is rich in essential amino acids that help repair the muscle damage sustained during intense exercises.

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.

If you have a boney skeleton with a little flesh and muscles, then strength training exercises make a perfect solution for you. Not only these exercises add mass to your body, but they also strengthen your body parts including forearms, shoulders, thighs and legs. Another advantage of performing strength training exercises is that they transform your body into a “V” shape that makes you quite popular among the opposite sex.

Among strength training exercises, there are numerous single muscle exercises which target your single muscle groups. For example, you can perform Bench Press exercise to add mass to your pectoral muscles. Similarly, you can perform Shoulder Shrugs to build your shoulders. There are some compound exercises as well, which target the large muscle groups in your body simultaneously. Examples include Squats and Deadlifts. Squats not only strengthen and develop your shoulders and upper back muscles, but it also effectively targets your quads, thighs and lower limbs.

It is important that you follow a balanced and nutritious diet plan along with strength training exercises to add mass to your body. Make sure that your diet contains sufficient protein because the latter contains amino acids that act as building blocks to help re-grow your muscles after heavy weight lifting workouts.

It also makes a good idea that you use a Weight Gainer such as Maximuscle Progain Mini Weight Gainer. This high-protein weight gain shake not only supports rapid gains in muscle mass, but it also boosts your strength. It is ideal for hard-gainers because it contains whey protein, peptides, chromium picolinate and taurine which help them build muscle size and strength extremely quickly. Moreover, it is loaded with 453 healthy muscle building calories per serving and also contains a unique type of fat called Medium Chain Triglycerides (MCTs). MCTs are ideal for those people who want to gain lean muscle instead of fat because Medium Chain Triglycerides are less likely to be stored as fats than regular fats.

If you want to develop your pectoral muscles, then there are numerous strength training exercises which can get you your desired chest measurements extremely quickly. Among those strength training workouts, Decline Barbell Bench Press makes an excellent exercise that develops the lower part of your chest. When you include this exercise in your regular workout routine along with a balanced diet plan, you can develop your pectoral muscles even in weeks.

In order to perform this exercise, you need to set your bench in such a way so that it is at a decline. Next step is to lie on the bench with a barbell in your hands. Now, slowly bring the barbell below your nipples and then raise the weight up to complete one rep. Perform 3-5 sets of this magnificent chest building exercise with 10-12 reps each. When performing this exercise, make sure that you give yourself a good stretch on the bottom and good flex on top. Do not move the barbell too slow or too fast. All you need to do is to control the weight throughout the motion.

You should use a supplement along with a regular strength training routine and balanced diet plan to transform your chest into pure muscles. Reflex Creapure Creatine contains creatine in its composition which is universally recognized to increase the stamina, strength and endurance. Creatine intake on a regular basis also results in a higher endurance in training, improved concentration and faster recovery after heavy workouts. Another advantage of using Reflex Creapure Creatine is that it is free from by-products and impurities.

Declined Push Ups exercise strengthens and widens your pectoral muscles. When it is performed in a combination with other chest strength training exercises on a regular basis, you can see your desired results very quickly. One can categorize this magnificent exercise as a compound workout because it targets your chest muscles and triceps at the same time.

Declined Push Ups are different from the regular Push-Ups which can be performed on a flat surface. The former makes use of a bench on which you throw your legs in such a way so that your upper body is at a decline with your face facing ground. Like regular Push-Ups, all you need to do is to push yourself down and then push up. This would complete one rep and it is highly recommended that you try to perform high reps to increase the effectiveness of this exercise. Although this exercise is a little bit more difficult than the regular Push-Ups, but Declined Push Ups offer more physical benefits because they widen your chest and work your upper part of the chest. Make sure that you control your movement while performing this exercise.

In order to maximize the benefits of the Declined Push Ups and other strength training exercises, make sure that you include a Gain Muscle supplement in your daily dietary routine. Maximuscle Maxipower All In One with Nitric Oxide makes a complete ‘all in one’ formula with the most effective ingredients combined to offer you maximum strength and muscular endurance. It not only has the muscle-building quality, but also helps you cope with the intense training sessions.

Wide-Grip Barbell Bench Press is different from the traditional Narrow-Grip and Regular-Grip exercises in the way one carries the barbell to widen and thicken his pectoral muscles. In order to perform this magnificent weight lifting exercise, one needs to have a wide grip on the barbell so that it works on the outer edges of the chest as well as inner chest muscles.

In order to perform this exercise, lie down on a bench and grab a barbell with a wide grip. Next step is to lift the barbell up with a gentle push in a way so you feel a stress building on your chest. However, make sure that you do not push the barbell up too quickly because it can lead to a severe injury. Now, bring the barbell down to its starting position slowly. This would complete one rep. Make sure that you perform 3-4 sets of 8-10 reps each. Another important point here is that when you lift the barbell up, you should flex your chest and when you bring the barbell down, you need to give a good stretch to your chest.

In order to get quick results from this sensational weight training exercise, make sure that you use a meal replacement supplement such as Maximuscle Promax Sachets Meal Replacement to provide your body with an instant energy. This supplement makes a great gift for people who are looking for the quality nutrition and protein to grow their muscles bigger and stronger. Moreover, it also contains essential fatty acids, good fats and MCTs and makes a low crab meal as well.