Vigour – Health and Sports Nutrition

Cat Stretch makes a fabulous fitness exercise that strengthens your lower back muscles and tightens abdominal muscles. Moreover, it also helps ease any minor back pain due to bad posture.

In order to perform cat stretch, go down on your knees and hands on the mat or floor. Maintain a straight back with your face pointing towards ground. Next step is to create a prominent curve in the middle of your back by pushing you spine upward. Make sure that you do not over-stretch your back. Hold this position for 5-8 seconds and then release the stretch. Now, return to the starting position to complete one rep. Make sure that you perform 3-4 sets of 10-12 reps each.

Stress can lead to a stiff neck and sore shoulders. Neck stretching is a wonderful fitness exercise that helps relax your neck muscles and releases tension. Moreover, it also helps minimize the risk of a neck injury.

In order to perform this exercise, make sure that you stand straight with your feet hip-width apart. Hang your arms loosely at sides and relax your shoulders. You can also perform this exercise in a sitting position. Next step is to gently and smoothly tilt your head sideways to one side to give a good stretch to the other side of the neck. Hold for 5-8 seconds on each side. Repeat 3-4 times. When doing the neck stretch, make sure that you do not bounce or overstretch your neck to any direction to avoid the risk of a potential injury.

It is important that your fitness exercises are accompanied by a quality supplement which helps increase endurance and strength. PhD HMB Strength and Recovery is a popular brand on the market that supports muscle growth and speeds recovery from exercise. It promotes strength gains and decreases muscle breakdown after intense training. Moreover, it helps support lean mass and decreases body fat.

HMB (Beta-hydroxy beta-methyl butyrate) is a metabolite of the amino acid leucine that is synthesized in the human body. Three grams of HMB per day may assist in muscle repair, help muscles combat protein breakdown and support increased endurance. Moreover, this supplement is free from preservatives, artificial flavours, colourings, added sugars, gluten, yeast, wheat and dairy.

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.

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.

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.

Drinking freshly pressed fruit-based juices twice a week offers numerous health benefits. Not only are they easy to digest, but they also help your body heal from chronic health problems. They are full of essential nutrients especially vitamins and minerals, which boost your immune system and help destroy free radicals within your body.

Fruit juices supply your body with energy and help maintain the energy while performing everyday life activities and strenuous exercise sessions. They help stabilize blood pressure and support a healthy cardiovascular system. Moreover, they promote healthy digestive and immune systems. Fruit juices are rich in vitamins A and C, which help maintain the health of your skin.

Another benefit of drinking fruit-based juices on a regular basis is that they help reduce or eliminate pains and aches in joints and muscles. Fruit juices help detoxify the body from the harmful effects of toxins. Furthermore, they help stabilize the bowel movement and promote loss of excess weight. According to a recent research, fruit juices promote better quality sleep and decrease or eliminate headaches.

If you find it very hard to drink fruit-based juices on a regular basis due to your hectic lifestyle, make sure that you take a dietary supplement on a regular basis, which contains vitamins and minerals in its formulation.

Higher Nature True Food B Complex Energy & Nerves contains B vitamins plus vitamin C and Magnesium in a food-based form, which help transform food into energy and maintain vitality and energy. They support a healthy immune system and vein circulation. Moreover, they work together to reduce fatigue and tiredness in situations of inadequate micronutrient status and maintain joint health.

Although strength training exercises offer numerous physical as well as health benefits to you, yet they are very intense and many individuals are unaccustomed to this level of effort. A weightlifting exercise should immediately be halted if a sudden pain is felt, to avoid a further injury. However, it is important to keep in your mind that not every pain leads to an injury.

There are many factors that may contribute to the feeling of pain or discomfort. For example, one might experience a burning sensation in his or her muscles from an increased blood flow during strength training workouts. Similarly, people who perform large numbers of exercises, sets and repetitions for each large muscle group may experience pain and a swelling sensation in their muscles.

Make sure that you avoid starting sudden hard strength training sessions because doing this can cause muscular soreness or severe injuries. Always keep in your mind that moderate training sessions involving light weights help your muscles to gain strength and vigour. Moreover, it also protects you against torn muscles, injured muscle fibres or even fractures.

If you are a regular gym user and perform hard strength training sessions, make sure that you use a dietary supplement which promotes a fast recovery and muscle repair. Boditronics Recoverex Energy and Recovery is a state-of-the-art recovery drink that contains the whey protein isolate, leucine, phenylanine and peptides that help recover from strenuous weightlifting exercises faster and repair muscles as well. Moreover, it also contains simple and complex carbohydrates that blunt cortisol, which is a major cause of muscle breakdown post exercise.

Side Hammer Preacher Curl makes a sensational weightlifting exercise that defines your biceps. When it is performed with a right technique in combination with other forearms’ exercises, it can help you get your desired results incredibly quickly.

You would be doing this exercise on a preacher; this is why it is known as Preacher Curl. Grab a dumbbell of medium weight and place your arm on the preacher diagonally. Next step is to bring the weight down and then lift it up to complete one rep. Perform 3-4 sets of about 10-12 reps each. Now, switch to your other arm and perform the same amount of reps.

When performing this exercise, make sure that you control the dumbbell coming up and then going down. It is important that you squeeze the inside of your bicep as much as possible when bringing the weight up. Moreover, do not jerk the dumbbell and keep your movement steady. Incorporate this exercise at least twice a week in your regular training sessions.

In order to reap the maximum benefits from weightlifting exercises, make sure that you use a supplement that helps add mass and strength to your muscles. BSN Cell Mass Esterified Creatine delivers new cell volumizing nutrients to every muscle in the body. Not only does it penetrate every muscle cell, but it also triggers new levels in size and strength. Cell Mass brings new meaning to muscularity, strength, muscle mass, performance and recovery in a supplement form.

Exercise plays an important role in detoxifying your body from harmful toxins that may accumulate within your tissues. A regular physical activity helps stimulate sweating, which in turn improves elimination of harmful compounds through the skin pores. Not only does a regular exercise routine cleanse your body, but it also improves your general metabolism.

Regular cardio exercises are a key to maintaining a healthy and non-toxic body in a toxic environment. You can walk or jog in a forest, by a river or on the beach to actively involve your entire body in the process of detoxification. You can also play golf without a cart or do rowing, fishing or horse back riding to burn excessive calories and cleanse your body. Meditation and Yoga also make some effective modern techniques to work your entire body. You can also explore martial arts such as Kung Fu, Judo, Tai Chi and karate. Some other exercises such as swimming, dancing, gymnastics and stretching can also help reduce unwanted weight and detoxify your body.

Strength training exercises target large muscle groups within your entire body and they increase the size and strength of your muscles as well. Not only do they add muscle mass to your body, but they also strengthen your bones and joints. You should incorporate a combination of upper-body and lower-body workouts into your regular training sessions to equally target your large muscles. Strength training exercises put a lot of stress on your skeletal muscles and you need to take sufficient rest to give your muscles some time to recover and heal.

If you are a regular gym user, then make sure that you include a supplement in your daily routine which improves recovery. High 5 Protein Recovery Powder is a high carbohydrate and whey protein drink mix w. This supplement is specifically designed to maximise recovery after hard strength training sessions. Whey protein helps build lean muscle, carbohydrates help to refuel exhausted muscles, cell growth and maintenance of a healthy immune system. It is important that you provide your body with the nutrients within the first two hours of exercise finishing because your body recovers at the greatest rate during the time specified. During recovery, your body is re-fuelled and the damage to connective tissues is repaired, which in turn increases your muscle size.