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.

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.

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.

Squat makes a splendid resistance training exercise that strengthens and develops the multiple muscle groups of your body. Not only does it focus on your glutes and hamstrings, but it also targets lower back and abdominal muscles. Make sure that you perform this exercise at least twice a week to train your lower-body muscles.

In order to perform the basic type of squats, you should put your hands on your hips and stand with your feet shoulder-width apart and legs slightly bent. Make sure that you keep your back and head straight. Next step is to lower your upper body by bending your knees. It is important that you slightly lean forward to put an extra pressure on your lower limbs. Moreover, you should also keep your heels on the ground to involve hamstrings and calves.

You can get maximum benefits form resistance training and fitness exercises by regularly consuming a dietary supplement that makes use of creatine monohydrate in its formulation. HealthAid Creatine Monohydrate 1000mg is a popular brand on the market that makes an excellent gift for people who are involved in intense physical activity or are experiencing physical fatigue and stress.

Creatine is a natural energy resource that is stored as creatine phosphate in muscle cells. Creatine phosphate forms ATP in muscle and nerve tissue, one of the body’s quick energy molecules. Consumption of a creatine supplement increases creatine phosphate levels in the muscle, therefore forming an effective energy transfer across muscle and vital organs. Moreover, creatine monohydrate also increases lean body mass and muscle gain.

Dumbbell Bench Squat makes a magnificent weight lifting exercise that targets your shoulders as well as quads. In fact, you perform this exercise by keeping your quad muscles tight and flexed.

In order to perform this exercise, you need to choose that bench which is a little bit narrow as you would stop your movement on the top of that particular bench when you will come down during this exercise. Hold the two dumbbells in your hands and then come down. Stop right there on the bench and then come back by pushing from the heels. 3-4 sets of this exercise, performed 2-3 times a week would be sufficient to build your upper body as well as lower body muscles. When performing this exercise, make sure that you keep your quads flexed and tight. Moreover, your body posture needs to be correct and must follow a steady motion.

Weight lifting exercises demand you to supply your body with essential nutrients such as protein, carbohydrate, vitamins and minerals to cope with the intense training sessions. Make sure that you consume protein rich diets such as lean meats, nuts and whole grains on a regular basis. Consume lots of fruits and green leafy vegetables on a daily basis as well.

It also makes a good idea that you use a weight gain supplement to add muscle mass to your body. Garnell Nutrition Anabolic Mass II Weight Gainer is a popular brand on the market which makes a highly effective “all-in-one growth support formula”. Its unique formula “VRF6-Hardcore” helps you gain size, power and mass in a few weeks. VRF6-Hardcore is a combination of six nutrients such as creatine, glycine, arginine, taurine and beta alanine which help support muscle repair, growth, power and size. Moreover, this supplement also contains branch chain amino acids which are important in the support of muscle repair. Garnell Nutrition Anabolic Mass II Weight Gainer is also rich in iron, manganese, zinc and soluble fibre.