Vigour – Health and Sports Nutrition

Sumo Squat With Medicine Ball makes an effective resistance training exercise that targets all leg muscles especially the inner thighs. It is better to perform Sumo Squats with a weighted resistance to increase the difficulty level of this exercise.

In order to begin this exercise, stand straight with your feet beyond shoulder width. This will make your inner thigh muscles work harder. Your toes should also be turned out. Hold a medicine ball in front of your thighs. The ball should hang freely during the movement. Next step is to squat down in the sumo style so that your legs become parallel to the floor. Return back to the starting position to complete one rep. Perform 3 sets, 10 reps each. Exhale as you return back. Make sure that you keep your head up and back straight throughout the movement.

Your resistance training sessions should be accompanied by the consumption of a dietary supplement that boosts your strength, stamina and power. BSN Axis HT Pro Testosterone Amplifier is a patent-pending and revolutionary product that takes effect from the very first dose. After 1 week, the anabolic-insulinogenic inducers start boosting your vigour and strength. Moreover, your workouts and lifts also start to improve. After 2-3 weeks, your muscles look and feel harder and bigger and your strength and vascularity improve further. Another benefit of this supplement is that it helps improve libido. Use BSN Axis HT for at least 6 weeks in order to fully maximise its potential. Take 2 tablets 3 times per day.

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 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.

Quadriceps, also known as rectus femoris and thighs, is one of the largest muscle groups in your lower body that helps in hip flexion and knee extension. Well-built and strong thigh muscles are important for a balanced physique and controlled movements. There are numerous resistance training exercises that target quadriceps. Step Ups is an effective resistance training workout that helps tone and develop your thighs.

In order to begin this exercise, stand straight in front of a bench. Next step is to lift your left leg and then step-up onto the bench. Now, return to the starting position and use the right leg to repeat the same process. This would complete one rep. Make sure that you perform 3 sets of 10-12 reps each.

In order to reap the maximum benefits from resistance training exercises, make sure that you use a dietary supplement that helps gain muscle. BioCare Broad Spectrum Amino Acids Protein Deficiency is a popular brand on the market that can be used during periods of extreme physical activity.

It makes use of the essential amino acids such as L-Arginine Hydrochloride, L-Isoleucine, L-Alanine, L-Phenylalanine, L-Leucine, L-Lysine Hydrochloride, L-Serine, L-Valine, L-Threonine, L-Tyrosine, L-Proline, L-Methionine, L-Glycine, L-Histidine and L-Cysteine Hydrochloride in its formulation. Amino acids are the building blocks of protein that help in muscle recovery and muscle growth. BioCare can be used in convalescence and also as a supplement for protein malabsorption. Moreover, it is ideal for individuals following inadequate dietary regimes. Take 3 capsules daily with main meals or as professionally directed.

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.

Resistance Band Squat is a compound resistance training exercise that makes use of a resistance band to train the large muscle groups of your body. When regularly performed with an accurate technique, it helps tone your trapezius muscles, biceps, lats, thighs and calves.

In order to begin this exercise, step on a resistance band with your both feet shoulder-width apart. It is important that you keep your head and posture straight. Hold the resistance band at shoulder level. Next step is to lower your body while holding the resistance band at shoulder height and then push back up to the starting position to complete one rep. Make sure that you perform 3 sets of 10-12 reps each.

Resistance training exercises yield best results when you consume foods high in protein after strenuous workouts. Protein contains building blocks known as amino acids. They add lean mass to body and speed up muscle recovery. Rich dietary sources of protein include lean meats, cereals, nuts, whole grains and fruits. It also makes a good idea to consume a dietary supplement that makes use of protein in its formulation.

Maximuscle Promax Crisp Bar is a delicious protein snack bar that supports muscle growth, performance and recovery. It makes use of whey protein, carbohydrates, fat, fibre and sodium in its formulation. Not only does it support your physique goals, but it also helps support lean muscle growth. Each bar contains just 84 healthy calories, thus supporting your weight loss goals as well. Promax Crisp Bar makes a great snack to eat in-between meals.

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.

The Fitness Ball Hamstring Curl is a magnificent fitness exercise that targets the glutes, hamstrings, quadriceps and core. Make sure that you perform this exercise twice a week to develop and strengthen the large muscle groups of your lower limbs.

This exercise makes use of a stability ball or fitness ball that aids in improving strength, vigour, stability and balance of lower body. In order to perform this exercise, you should lie on the floor with your both arms at your sides. Next step is to place your heels on the stability ball in such a way so that your toes are pointing upward. Now, raise your hips from the ground, bend your knees and pull the fitness ball toward you. Flex your knees and roll the ball out to its starting position to complete one rep. Make sure that you perform 3 sets of 20 reps each.

It is important to nourish your body with amino acids after resistance training or fitness exercises to improve endurance and gain lean mass. Amino acids are present in protein-rich foods such as lean meats, nuts and milk. You can also use a dietary supplement that provides your body with amino acids.

Sci MX HMB Strength and Recovery Capsules is a popular supplement on the market that is a metabolite of the amino acid leucine. This supplement makes an excellent gift for body builders, fitness trainers, sprinters, rugby players, cyclists, runners, triathletes and other strength athletes as it helps gain lean muscle strength and reduces muscle damage. Another benefit of using HMB is that it speeds up recovery between training sessions.

Many regular gym users often neglect train their lower limbs because they mistakenly think that their well-built upper bodies would get them that look of muscular, attractive and sexy. However, it is important to remember that a strong and fat-free lower body is also necessary to balance and support a good-looking upper body. Your lower limbs are comprised of large muscle groups such as thighs, glutes and hamstrings. Make sure that you incorporate those resistance training exercises into your regular training sessions which target your lower limbs.

In order to train your thighs, you can place a looped, heavy and short resistance band at your ankles and sidestep out 30-40 paces and back with control. Make sure that you do not use a seated hip abductor machine to work your thighs. Although it is supposed to train your thighs, it often trains a movement that has no functional use because of your seated position. Another disadvantage of performing exercise on this machine is that it can put undue pressure on your lower back and spine if done with jerky movement and excessive weight.

If your aim is to add size and lean mass to your body, then make sure that you use a creatine supplement on a regular basis. MRI Anabolic Switch Creatine is the technologically advanced creatine formula ever developed for anabolism. Anabolism is a process that is performed by your body to repair damaged muscle fibre after strenuous exercises. Not only does it help muscles grow bigger, but it also increases the strength and vigour of your body.

This supplement is formulated with massive amounts of AAKG and BETA ALANINE for optimum nutrient delivery and uptake into muscle cell. Moreover, it also delivers 8 essential amino acids and 30 simple sugars so your muscles are primed for growth.

Hip Flexor Stretch makes a magnificent fitness exercise that strengthens your hip flexor muscle and targets your glutes as well. Iliopsoas or hip flexor muscles consist of iliacus and psoas muscles, which help you to bend thighs towards the stomach area.

In order to perform this exercise, kneel down on a clean mat with your back straight. Next step is to step forward with you left foot while keeping your right knee on the ground. Make sure that you put your both hands on top of your left thigh. Now, slide your right leg behind you until you feel the stretch. Hold this position for 8-10 seconds and then change side. You can add to the intensity of the hip stretch by pushing your hip forward and putting your hands on your front knee.

It is important that you use a dietary supplement which supports greater training intensity to meet your strength-gaining objectives. Maximuscle Maxi Gakic Powder Strength and Recovery is an excellent anti-fatigue formula that offers amazing strength benefits. When taken 15-20 minutes before fitness or strength training exercises, it provides you with the bursts of energy and boosts your stamina.

It helps reduce muscle fatigue, so that you can train harder for longer. It makes a wonderful gift for strength athletes and body builders because it supports muscle and strength gains. Maxi Gakic is supported by a high protein diet that helps get stronger and bigger muscles. Mix one scoop with 300 ml of water and take 20-30 minutes before training.