Vigour – Health and Sports Nutrition

The Stability Ball Roll is an effective resistance training exercise that helps transform and strengthen abdominal muscles, triceps and latissimus dorsi muscles. It is performed from a kneeling position and is similar to the ab wheel exercise. This exercise makes use of a stability ball and an exercise mat.

In order to begin this exercise, position your knees on an exercise mat and place hands on the stability ball. Roll the ball forward until your back is flat. Make sure that you keep your elbows locked into position at all times. Exhale, adjust your arms on top of the ball, and return the ball to the starting position to complete one rep. Repeat the exercise for the desired number of repetitions. Make sure that your abs contract when you roll the ball forward.

Abs exercises yield best results when they are performed in conjunction with cardio exercises such as running on a treadmill, skipping, swimming or stairs climbing. Cardio exercises accelerate the fat burning process and help you get a slim and attractive physique.

You should also use a dietary supplement that promotes weight loss. Higher Nature CLA Lean Definition is a popular brand on the market that supports healthy shape and weight. It contains conjugated linoleic acid (CLA) that is extracted from safflower oil. CLA helps maintain optimum lean body mass and low body fat for a more streamlined, trimmer figure. Take up to 3 capsules a day to enhance the fat burning process and support a healthy weight. Do not exceed the recommended intake.

Concentration Curl with Resistance Tubing makes a sensational exercise to increase the size and strength of your triceps. Perform this exercise at least twice a week to develop your upper arms.

In order to begin this exercise, sit on an exercise ball and place resistance tubing under foot of the side you intend to exercise. Position your elbow on the inside of knee and curl resistance tube toward shoulder area. Slowly lower your arm back to the starting position to complete one rep. Repeat the motion. Now, switch to the other arm and perform the same number of sets. You can increase the difficulty level of this exercise by using a thicker resistance band.

In order to reap the maximum benefits from resistance training exercises, make sure that you consume healthy diets such as lean meats, legumes, fruits, vegetables and cereals. They contain protein, amino acids, complex carbohydrates, vitamins and minerals that aid lean muscle growth and strengthen your immune system.

It also makes a good idea to use an all in one protein shake to support lean muscle growth, power and strength. Maximuscle Cyclone All In One is a popular brand that makes a wonderful gift for those people who exercise regularly. Each serving contains a unique blend of creatine, whey protein, and HMB. Creatine promotes the synthesis of protein, whey protein aids lean muscle growth, HMB decreases muscle breakdown and increases muscle mass, and helps maintain cell volume and strengthens the immune system. It also contains suma-extract, a naturally occurring plant sterol that protects against the free radical damage during strenuous resistance training sessions.

Heat cramps refer to a painful and involuntary muscle contraction that usually affects the major muscles of your body such as hamstrings, quadriceps, biceps, triceps and abdominal muscles. Heat cramps may be a symptom of dehydration and heat exhaustion. Individuals at risk for heat cramps include those who exercise or work in humid or hot weather. Moreover, people with impaired temperature control mechanisms can also develop cramps. Medications such as antipsychotic medications, tranquilizers, antihistamines and cold medications can also impair the body’s sweat and heat regulation.

Typical symptoms of heat cramps are profuse sweating, extreme fatigue, unusual thirst and spasms of the large muscles in the body. This heat-related illness can be prevented by avoiding work or exercise in a hot weather, resting in shaded areas and drinking plenty of water and fluids during work.

Treatment of heat cramps includes cooling the body by drinking fluids, resting and stretching the affected muscles.

Maxifuel Viper Active Energy and Endurance is a popular drink on the market that keeps you hydrated, fresh and energetic. It contains a blend of four essential electrolytes-magnesium, sodium, potassium and calcium- to help replace the essential minerals lost during strenuous exercise. Research shows that adding essential electrolytes to a carbohydrate drink may replenish water and salt reserves better than a regular energy drink or water.

Maxifuel Viper boosts stamina and helps your body stay in a peak condition with the unique addition of maxcarb maltodextrin, dextrose and branch chain amino acids. BCAAs play an important role in enhancing your performance and promoting a healthy immune system during periods of intense training.

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.

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.

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.

Alternating Dumbbell Chest Press makes a magnificent resistance training exercise to train the pectoral muscles, deltoids and triceps simultaneously. This exercise makes use of an exercise ball and two medium dumbbells.

In order to begin this exercise, position your upper back on an exercise ball with one dumbbell in your each hand. Next step is to fully extend your right arm over your head and chest area. Lower the weight down to your shoulder area until you feel a light stretch. Repeat the exercise on the left arm. Repeat the movement on each side in alternating fashion. Make sure that you exhale as you push the dumbbell up.

Resistance training exercises yield best results when they are fallowed by the consumption of a balanced diet. Consume lots of protein and complex carbohydrates. Protein contains amino acids that help repair muscles after strenuous exercises. You can also use a dietary supplement that makes use of amino acids in its formulation.

CNP Pro BCAA Amino Acids is a popular brand that helps enhance exercise performance and muscle endurance through a reduction in central fatigue. It helps bring positive changes in hormone status and physiology, thus leading to improved lean body mass and protection against muscle damage. This supplement is scientifically proven and rapidly absorbed. It does not make use of allergens and gluten in its formulation. Moreover, it is suitable for vegans and vegetarians. Take three tablets thirty minutes prior to exercise followed by three tablets immediately afterwards. You can also use it between meals on non-training days.

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.

Bow and Arrow Pull is a compound resistance training exercise that targets back muscles, shoulders, biceps and triceps. This exercise makes use of a resistance tube and can be performed seated or standing.

In order to perform this exercise, sit on an exercise ball with the O-loop tube and extend your arm. Now, grab the opposite end of the tube with other hand and pull the tubing toward shoulder. Make sure that you keep the straight arm perfectly still. Exhale and return to starting position to complete one rep. Perform 3 sets of 8-10 reps each. Next, switch to other arm and repeat the movement several times.

In order to gain muscle mass and muscle strength, you should regularly take a dietary supplement that makes use of amino acids in its formulation. HealthAid Branch Chain Amino Acids is a popular brand on the market that provides essential support during training and exercise. Branched chain amino acids include valine, leucine and iosleucine that help maintain muscle tissue. These amino acids make an excellent gift for athletes, body builders and regular gym users as they promote muscle recovery after physical exercise and boost energy levels in the muscle and tissues.

If you wish to maintain muscle strength during exercising, then HealthAid Branch Chain Amino Acids is for you. Another benefit of using this supplement is that it helps reduce mental and muscle fatigue. Take one to two tablets daily on an empty stomach. Make sure that you do not exceed recommended daily intake.

Triceps is a large muscle that is responsible for the extension of the elbow joint. It is an antagonist of the biceps and helps perform routine life activities such as pulling, pushing and throwing. The Cross Body Triceps Extension is a magnificent resistance training exercise that tones and develops the back of the arm. This exercise makes use of a resistance band.

In order to perform this exercise, place the centre of the band on your hip and hold it securely with your left hand. Next step is to grasp the opposite end of the resistance band and bend your right arm so that your hand is near your shoulder. Now, slowly extend your elbow. Make sure that you keep your elbow stationary as much as you can. Repeat the movement several times. Switch to the opposite arm and repeat the same process.

If you want to increase muscle mass and strength, then make sure that you regularly take a dietary supplement that makes use of creatine in its formulation. Met Rx High Performance Creatine is a popular brand on the market that contains creatine and high levels of fast digesting carbohydrates. Creatine works best for weight lifting, body building, resistance training, power lifting and other competition strength sports.

When you exercise, the stored glycogen in your body is broken down to provide energy for working muscles. If carbohydrates amounts are low in your body, there is not the maximum storage of glycogen in the muscle cells. As a result, you may experience an energy lag during exercise. Met Rx provides your body with fast digesting carbohydrates that are broken down into simple sugars, absorbed into the blood, and provide you with energy that you need to perform resistance training exercises.