Vigour – Health and Sports Nutrition

One Arm Cable Triceps Extension is a superb resistance training exercise that helps build and strengthen the triceps. Perform this exercise on a regular basis to increase the size of your arms.

In order to begin this exercise, kneel down on the floor and grab the cable handle in your right hand with an underhand grip. Next step is to place your right elbow on the inside of your right knee and extend your elbow downward until straight. Return to the starting position and repeat. Now, switch to the left arm and repeat the procedure with the same number of repetitions. When performing this exercise, make sure that you keep your arm stationary and do not let it move away from the inside of the knee.

One Arm Cable Triceps Extension and other triceps exercises yield maximum results when they are followed by the consumption of a dietary supplement that contains amino acids in its formulation. PhD HMB Strength and Recovery is a popular brand that contains Beta-hydroxy beta-methyl butyrate (HMB) that is a metabolite of the amino acid Leucine. 3 grams of HMB per day may support strength gains and muscle growth and help muscles combat protein breakdown.

It speeds recovery from strenuous exercises, increases muscle mass, decreases body fat and supports lean muscle. Moreover, PhD HMB increases endurance and assists in muscle repair. Another good thing about this supplement is that it does not make use of artificial colourings, flavours and preservatives in its formulation. It is also free from wheat, gluten, yeast, sugar and dairy.

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.

Single Leg Deadlift with Medicine Ball, also known as Single Leg Romanian Deadlift, is an effective resistance training exercise that targets your butt muscles and helps shed fat from that region. Moreover, it also helps improve strength and balance in the leg muscles. It makes a high difficulty exercise because it is performed on one leg.

In order to begin this exercise, hold a medicine ball near thighs. Next step is to bend down on one leg and lower the medicine ball near your ankles. Make sure that you fully extend your leg behind you and try to keep it locked into position throughout the movement with a slight bend in your knee. Return to the starting position and repeat the process on the opposite leg.

If you want to burn fat around butt or other body areas fast, make sure that you use a supplement that helps reduce body fat ratio. BodyShaper CLA Lean Definition is a popular brand that increases non-fat body dimensions. It makes use of conjugated fatty acids in its formulation, which are responsible for transporting fatty acids to the cellular power house known as mitochondria. When combined with a regular cardio exercise routine and balanced diet, CLA Lean Definition helps bring about a decrease in the fat content of the body and a growth of the lean muscle mass. Take 5 capsules per day for reducing the fat around stubborn body areas such as belly, hips and obliques, while maintaining your muscle mass at the same time.

Seated Bent Lateral Raise, also known as Bent Reverse Fly, makes an effective resistance training exercise to train your trapezius muscles. Not only does it tone and strengthen your shoulders, but it also helps increase their size. This exercise mainly works the posterior portion of the shoulder.

In order to begin this exercise, sit on an exercise ball or bench and bend at your waist so that your torso is close to your knees. Grab a dumbbell in your each hand and let your arms hang down. Next step is to raise your arms outward until elbows are even with your deltoids. Maintain this position for a few seconds and then return your arms to the starting position to complete one rep. Repeat as needed. While raising your arms, make sure that you keep them in a fixed position at all times. If you are a beginner, then do not use heavy weights.

Along with performing resistance training exercises, you should also use a supplement that helps support your strength and recovery goals. Maximuscle ZMA is a popular brand that makes a perfect body-building and physique-development supplement. It is a high quality and potency product that makes use of vitamin B6, zinc and magnesium in its formulation. It is a natural muscle-building supplement that helps support muscle, strength gains, lean muscle, and recovery goals. Take 1 capsule daily, 30-60 minutes before bedtime, which is a critical time for muscle repair and growth. Do not exceed recommended dose. Avoid taking with calcium containing foods.

Seated Curls with Weighted Bar is a fast and magnificent way to develop your arms. When performed on a regular basis, it helps increase the size and strength of your triceps. Moreover, it helps enhance efficiency, performance and stamina within a specific range of motion.

In order to begin this exercise, sit on an exercise ball or bench and grasp the weighted bar with an underhand grip. Make sure that your palms face up. Place bar on your thighs and curl the bar up to your shoulder area. It is important that you keep your elbows still and close to your torso. Next step is to lower the weighted bar back to the thighs to complete one rep. Perform 3 sets of 10-12 reps each. When performing this exercise, make sure that you keep your back straight and do not jerk the weight.

After performing resistance training exercises, take a dietary supplement that helps increase the size of your skeletal muscles. Inner Armour HMB is a popular brand on the market that makes the most effective muscle recovery and repair supplement for regular gym users, weight trainers, power lifters, sprinters, runners and other athletes.

HMB (B-hydroxy B-methylbutyrate monohydrate) is a metabolite of the BCAA (branched chain amino acid) that helps support the body’s ability to minimize damage to muscle cells and protein breakdown, which can occur after strenuous resistance training sessions. Make sure that you take two capsules three times a day with meals. Do not exceed the recommended dose.

Seated Thigh Abduction with O-Loop makes an effective resistance training exercise to train your glutes and butt. When performed on a regular basis, it helps burn fat from hips and enhances lateral movement and power.

In order to begin this exercise, sit on an exercise ball and secure the resistance band just below your knees. Make sure that you position your feet approximately one foot apart. Next step is to slowly widen your knees as far as you can. It is important that you keep your feet stationary. Return to the starting position to complete one repetition. Perform 2-3 sets of 10 reps each. When performing this exercise, be sure to control the momentum as your knees return to the centre. Keep your torso straight.

For fast muscle growth and repair, consume a supplement on a regular basis that helps in fast recovery from exercise. Cytosport Muscle MIlk RTD 500ml Protein Drink is an evolutionary muscle formula that promotes an efficient fat burning lean muscle growth. Not only does this supplement stimulate growth, but it also increases your body’s natural production of creatine. Moreover, this supplement makes a complex ratio of amino acids and protein peptides designed to promote rapid tissue growth and repair. It helps produce energy by mobilizing the lean lipids. It enhances your body’s fat metabolism and promotes mineral retention and protein synthesis. Cytosport Muscle Milk has a delicious taste with metabolically favourable ingredients that help maintain your health and well-being. Drink before and after performing a strenuous resistance training session.

Supine Pull-Ups, also known as Inverted Pull-Ups, is a magnificent resistance training exercise that builds and strengthens your upper as well as lower back, triceps and pectoral muscles. Incorporate this exercise into your regular training sessions to develop your torso. This exercise is performed on a smith machine.

In order to begin this exercise, adjust the bar height (ideally it should be 4.5 feet high) and hold the bar with your both hands. Make sure that your handgrip is slightly wider than shoulder width apart. Next step is to pull yourself up to the bar and then return to the starting position to complete one rep. Perform 2 sets of 10 reps each.

Inverted Pull-Ups makes a medium difficulty exercise. Make sure that you perform this exercise in the supervision of a fitness trainer to reduce the risk of an injury.

In order to reap the maximum benefits from resistance training, you should use a supplement that promotes muscle recovery and muscle growth. Maxifuel BCAA Recovery Capsules is a popular supplement on the market that makes a high strength blend of pure branch amino acids to help regular gym users and body builders recover faster after strenuous resistance training exercises. Not only does it support peak endurance performance, but it also combats muscle damage during exercise. BCAAs help fight fatigue and preserve muscle energy stores. They support immune defence and aid wellbeing. Moreover, Maxifuel contains valine, leucine, isoleucine and arginine that promote muscle strength recovery. Take 3 capsules just before and three capsules after a strenuous training session.

Resistance tubing is highly adaptable as it helps you perform a large number of resistance training exercises in the professional environment of a gym as well as the comfort of your home. Resistance tubing exercises are performed for general health and conditioning. Moreover, they help in rehabilitation as well as strengthening specific muscle groups.

Lateral Rows with Resistance Tubing makes an excellent exercise to train your triceps and trapezius muscles. In order to begin this exercise, step onto resistance tubing with your feet shoulder-width apart and knees slightly bent. Next step is to grasp the handles in your both hands with your palms facing each other. Make sure that your arms hang down to sides with elbows slightly bent. Keeping your head and torso straight, raise band to shoulder height and then lower your arms back to their starting position to complete one rep. Make sure that you perform 3 sets of 8-12 reps each.

Always buy a quality resistance tube for performing resistance training exercises. Look for the attributes like flexibility, elasticity, length and strength. Reebok Resistance Tube Level 2 (Medium) is a popular brand on the market that is flexible in more ways than one. Not only does it help strengthen and tone different muscle groups in 10 different ways, but it also provides with a higher resistance level for intermediate users. Its length is 123cm (more than four feet). You can perform a variety of resistance training exercise with Reebok Resistance Tube. This fitness accessory helps you achieve an impressive physique and maintain a good general health.

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.

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.