Vigour – Health and Sports Nutrition

Swiss Ball Dynamic Torso Rotation makes an excellent exercise to get rid of excess fat from abdominal region. When performed on a regular basis, it helps transform your abs and obliques.

In order to begin this exercise, position your upper back on a Swiss ball. Next step is to forcefully contract the posterior shoulder muscles and obliques to quickly assume a position so that the left elbow is supporting the upper body on the Swiss ball. Make sure that you perform an equal number of repetitions on each side. When performing this exercise, keep number of repetitions per set to a minimum so as not to fatigue the torso.1.5-2 minutes rest between sets is recommended.

Abs exercise yield fruitful results if they are accompanied by the consumption of healthy, low-calorie diets. Avoid consumption of fatty, fast and processed foods, sodas, carbonated drinks, and alcohol. Eat fibre-rich foods such as fruits, vegetables, whole grains, legumes and nuts.

It also makes a good idea to use a dietary supplement that helps reduce body fat. TwinLab CLA Fuel Lean Definition is a popular brand that supplies 770 mg of CLA (Conjugated Linoleic Acid). CLA is an essential fatty acid that supports an increase in lean body mass and helps reduce body fat. It helps maximize lean muscle mass and muscle strength. Another benefit of Fuel Lean Definition is that it does not make use of stimulants and is gluten free. Use this supplement in conjunction with a low-fat diet and exercise program for best results.

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.

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.

Lateral Raise makes an excellent resistance training exercise that strengthens and develops trapezius muscles, pectoral muscles and forearms. Incorporate this exercise at least twice a week into your regular training sessions to train your upper body.

In order to perform this exercise, stand with your feet hip-width apart holding medium dumbbells in your both hands in front of thighs. Make sure that your palms face each other. Next step is to lift both arms out to the sides to shoulder level. Maintain this position for a while and lower the dumbbells to complete one rep. Make sure that you perform 3 sets of 10 reps each. When lifting the weights up, it is important that you keep a slight bend in the elbows to avoid the risk of joints’ injury.

Seated Torso Twist makes an incredible fitness exercise to strengthen and develop your torso particularly abdominal, back and trapezius muscles. Perform this exercise twice a week along with other upper-body resistance training exercise to build your core. You will need a med ball to perform this exercise.

Sit cross-legged with a med ball in front of you. Next step is to place that med ball directly behind you by rotating at your trunk. Now, rotate your torso to the opposite side to bring the med ball back to its starting position. This would complete one rep. Make sure that you perform 2-3 sets of 10-12 reps each. It is important that you keep your back straight throughout the whole movement. Moreover, you should not round or arch through the back.

In order to gain the maximum benefits from fitness and resistance training exercises, you should use a dietary supplement that supports lean definition.

HealthAid Bodylean™ CLA Plus is a hot product on the market that makes use of conjugated lionleic acid (CLA), carnitine, green tea, creatine, ornithine, chromium and Co Q10 in its formulation. CLA helps regulate and reduce body fat percentages. Moreover, it also helps release energy from stored body fat and helps achieve the desired weight and physique.

This supplement makes a wonderful gift for those people who want to achieve a healthy body weight, control their diet, increase their metabolism, and maintain healthy insulin levels. Moreover, it is ideal for those people who experience constant sugar carvings.

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.