Vigour – Health and Sports Nutrition

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.

Lying Side Leg Raise is a wonderful resistance training exercise that works the outside of your thigh or abductor muscle. Make sure that you perform this exercise for a longer rep range than most exercises to train your lower-body muscles.

In order to begin this exercise, lie on left side, keeping your body as straight as possible with your left arm under your head and right arm on the ground near your chest. Next step is to lift your top leg into the air and pause at the top for 8-10 seconds to increase the intensity of exercise. Slowly lower your leg back to its starting position to complete one rep. Perform 4 sets of 12-15 reps each. Change your side and repeat the same process.

It makes a good idea to regularly consume a creatine supplement after resistance training exercises to allow your muscles to train for longer. Nutrisport Creatine Bomb is 1000 mg of creatine tableted with a dextrose delivery system. Creatine is the energy fuel for physical activities as it helps increase power, energy levels, endurance and lean muscle mass. The absorption of creatine is insulin driven which means that taking creatine with sugar or complex carbohydrates increases the production of insulin. This in turn increases the absorption of creatine. It is a wheat free, gluten free and dairy free supplement that is suitable for vegans and vegetarians. Make sure that you take 3 tablets, 3 times per day for the first week. After that, take 2-4 tablets per day.

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.

Exercise Ball Crunch is an excellent resistance training exercise that strengthens the abs and targets the rectus abdominis. This exercise is more effective than simple crunches as legs are not often involved in ball crunches and the abs do more work.

In order to begin this exercise, lie on the exercise ball and position it under your lower back. Make sure that you place your arms behind your head or cross them over the chest. Next step is to contract your abs to lift your upper body off the exercise ball. Maintain this position for a few seconds and then lower back down, getting a good stretch in the abs. It is important to keep the ball stable when you curl up. Perform 3 sets of 12-15 reps each.

You should also use a weight loss supplement along with abs resistance training workouts to transform you abs. USN Xedra XT Fat Burner is an extreme thermogenic fat metaboliser that promotes weight loss and boosts energy. It consists of a synergistic blend of natural ingredients which have proven to assist in effective and safe weight loss. Not only does it increase fat oxidation, but it also reduces obesity-induced glucose intolerance and acts as an appetite suppressant.

Moreover, XT Fat Burner supports weight maintenance after a hypocaloric diet and promotes blood sugar regulation. It increases energy expenditure during strenuous exercises and counteracts the decrease in metabolic rate that is present during weight loss. Take 1 capsule 2-3 times a day, 25-30 minutes prior to meals.

You can develop your abs, back muscles and thighs with the help of “Side to Side Lunge”. This resistance training exercise makes use of a med ball or dumbbell to strengthen your lower-body muscles. Make sure that you perform it twice a week along with other aerobic exercises such as brisk walking, jogging or running.

In order to perform side to side lunge, you should stand straight with your feet shoulder-width apart. Hold a med ball or dumbbell at chest level. Next step is to lunge to the left by bending your left knee and touch the ball to the floor. Make sure that you keep your torso straight and stretch your abdominal muscles. Now, bring your upper body back to its starting position and lunge to the right. Make sure to keep the movement steady and controlled.

You can reap maximum benefits from resistance training exercises if you use a protein supplement on a regular basis. USN Pure Protein IGF Protein Powder is a popular brand on the market that makes a precise mixture of whey protein concentrate, whey protein isolate, egg albumen, soy protein isolate and calcium caseinate. Protein is required for repair of muscle fibres and muscle growth and aids in transportation of oxygen, nitrogen and nutrients to vital organs. This supplement contains ZYMATECH Multiple Enayme Technology for optimal amino acid uptake and protein digestion. Another benefit of using IGF Protein Powder is that it is extremely low in carbs and makes a complete vitamin and mineral blend.

If you carry too much weight around your middle and feel sluggish most of the time, then you need to incorporate an effective exercise regimen into your daily routine to increase your energy levels and bring back your dashing looks.

An effective exercise regimen means that you should perform a combination of cardio exercises and resistance training workouts on a regular basis. Cardio or aerobic exercises help shed unwanted pounds from your body and maintain the health of your cardiovascular system. You can run on a treadmill, climb stairs or do skipping to get your desired results.

Resistance training exercises help lose weight and tone up your muscles. They help you to get in the best shape of your life and put on some lean muscle in a quick span of time. Moreover, these exercises get you the best muscle toning, fat burning and fitness results. Push-Ups, chin-ups, squats, deadlifts, seated rows, bench press, one leg extension and pull-over are a few of the many exercises that can help you transform your flabby body into a magnificent physique.

Make sure that hard strength training sessions are followed by a post exercise drink which promotes maximum recovery, glycogen and amino acid replenishment. PhD Recovery 2:1 contains a precision ratio of carbohydrates and protein. Not only does this supplement support a superior protein synthesis and promote a fast muscle repair, but it also increases strength and power.

If you are a regular gym user and want to improve your workouts, then you need to follow some smart tips to get the maximum output. One of those tips is to switch your grip to better work your lower as well as upper back muscles.

When your body weight is hanging from a bar or you are working your muscles with heavy weights, your grip plays an important role in defining your back muscles. For example if you are performing Chin-Ups, then make sure that you mix your grip by placing one palm back and other palm forward. Not only will this technique help your grip last longer, but it will also make your back, trapezius and pectoral muscles to work harder to keep your trunk from rotating toward the bar.

After performing hard strength training exercises, make sure that you provide your body with protein-rich foods. Lean meats, whole grains, nuts and cereals make a rich source of protein and should be consumed on a regular basis. Moreover, it is important that you use a protein supplement.

BodyShaper Double Pro Protein Bar is a double layer bar with 28% protein. As compared to chocolate, cookies and other nutritional bars on the market that contain trans fatty acids, BodyShaper does not contain these unfavourable fatty acids. These bars make the most delicious way to ingest protein and energy. Moreover, it helps build-up muscles and strengthens your body. Make sure that you consume one bar after heavy workouts or as a snack in the afternoon.