Exercise at Work

You can apply the following exercises in the office during your lunch break.
Perform 4 sets of 15 repetitions for each exercise with 1 minute rest between sets.

Exercise 1
Start by standing with your feet touching well on the floor. If your are not good at balance just hold with one hand on the wall. Then lift on the toes of both of your feet. Hold this position for 10 seconds. Then return to your original position and repeat the process from the beginning.

Exercise 2
Now sit in your chair, having one foot properly on the floor and the other outstretched in the air, parallel to the ground. Make sure that the shoe you start with is perpendicular to the ceiling. Then with slow movements pull your leg upwards as far as you can. Continue until you complete the required number of repetitions.

Exercise 3
Sit on your chair and grip the edge of your desk. The distance from the office should be such that your arms are slightly bent. From this position slowly pull the chair in the office until your elbows come behind your back. Then return your body to its original position.

If your chair doesn’t have wheels, start the exercise with your arms more bent than the previous case. While keeping your feet firmly down, pull your body forward. This way you work isometric. You must feel the pressure and the intensity of the exercise in your back, even without movement. Hold this position for 20 seconds and repeat the exercise.

Exercise 4
Stand upright and place your palms on a wall, having your legs spread open, at shoulder width. Slowly, bend your arms so that your chest gets close to the wall. When you get a few inches before the wall return your body to its original position and repeat the exercise.

Acai Berry:Weight Loss and Health Benefits

What’s all the fuss about this small fruit, how it helps you lose weight and what more it has to offer?

Acai Berry is a small fruit that grows in the Amazon forests. It contains high levels of iron, calcium, carbohydrates and antioxidants. These nutrients enhance the maximum energy and stamina of your organism, while the antioxidants help for a better functioning of the body as a whole. But the biggest revelation was that Acai Berry has the power to help you shed your unwanted pounds.

For many people, losing their extra weight is a difficult task. In most cases, following a healthy diet and an exercise program is simply not enough to give you the desired results. In these cases, Acai Berry can provide you with the extra boost you need. By taking the nutrients from it, most people are able to lose weight and for men to build muscle much faster and more efficiently than through traditional diet and exercise programs. Unlike other weight loss pills or products, Acai Berry or any supplements that contain it are all natural and contain no harmful stimulants.

So how it helps your lose weight? Acai Berry helps you burn fat and calories, by increasing the speed of your metabolism. It can also help to jump start the process of weight loss by detoxifying the body. Acai Berry has also been known to cleanse the body of toxins in the colon that can be responsible for the development of extra fat. It also works to flush other dangerous toxins from the body safely and more important naturally. It can also increase your energy levels without the unwanted side effects that most of the man-made products give you. This extra energy can be spent doing exercise that will give you further weight loss.

Therefore, Acai Berry is a high nutrient quality and energy fruit that helps your lose weight. That is of course the truth but there is more than that. One of the reasons would be that Acai Berry in Brazil is considered as the rainforest’s Viagra! Brazilians thoroughly believe that Acai Berry gives them strength, energy and stamina. The three main ingredients for a great sex.

Brazilians are the most active and healthy people in the world. If you walk down on the beaches of Rio de Janeiro you will definitely see (usually half naked) people swimming, windsurfing, playing football, cycling, running and exercising in Jiu-Jitsu. You will also notice that many of them hold a small food bowl filled with small black fruit with a purple shade. Those are Acai Berries and they are sold in all the bars on the beach of Rio de Janeiro.

Furthermore, some reports talk about how Acai Berry may also provide other health benefits. It can strengthen the immune system and help prevent heart diseases. They also improve the skin condition and hair, and can help to slow down the appearance of typical signs of aging such as lines and wrinkles.

Thus, adding Acai Berry in your daily diet, you will be able to lose all your unwanted pounds and improve all the aspects of your life.

Five Myths About “Light” Foods

How many grapefruit you must eat to convince that they don’t help you lose weight? How many spaghetti must be denied to you to realize that the real problem doesn’t lie there? Forget the myths you know and learn the whole truth: you don’t put on weight if you eat before you sleep. As long as you eat lightly.

Myth: Grapefruit, lemon and celery are fat soluble.
Fact: There are no fat-soluble food. These foods are indeed low in calories, but if you eat enough of them you may even increase your weight.

Myth: With every meal you should eat certain food combinations. Eg meat with vegetables instead of potatoes or rice, as the body can not correctly process different types of food simultaneously, resulting in weight gain.
Fact: Your digestive system is fully capable at any moment to process, absorb and store all kind of food. There are no combinations of food that ‘fatten’ you. What ‘fattens’ you is eating more calories than you need. Ofcourse a meal with meat and salad has fewer calories than the same amount of meat accompanied by potatoes. But when you eat a meal containing all the food groups mathcing your needs in both amount and calories, you are not likely to increase your weight.

Myth: If you want to “lose” your belly, do abs.
Fact: Unfortunately, you can not control where to lose weight. The abs will help you train your abdominal muscles, but if you do not cut down calories then the fat in the abdominal area will remain and your ribbed abs won’t be admired by ay one. The good news is that the combination of diet and physical activity (aerobic exercise and muscle strengthening exercises) accelerate the process of weight loss and results in a pretty and tight body. Furthermore, the systematic walking motions (‘burns’) the fat accumulated in the abdomen, while reducing the risk of cardiovascular disease and diabetes.

Myth: Carbohydrates ‘fatten’.
Fact: Increased consumption of calories, independent from their source, cause weight gain. In contrast to what is said for low-carbohydrate diets (low-carb diets), carbohydrates do not promote fat storage or cause insulin resistance. Moreover, people who follow low-carbohydrate diets lose weight temporarily, but one year after they have gained their lost weight and often weigh even more.

Myth: Eating before sleep ‘fattens’ you
Fact: The important thing is whtat you eat and not when you eat. Calories have the same effect on your body regardless of the time consumed. Reasearch has shown that eating regular meals, especially breakfast, helps in weight loss and even more when the meals are low in fat and avoid snacking between them.

Five Super Muscle Foods

Even novice trainees know that a diet rich in protein helps for the maximum muscle growth, improves metabolism and in combination with reduced intake of fat and carbohydrates can be a catalyst in reducing body fat.
After any form of vigorous exercise a certain number of muscle fibers is destroyed. To reconstruct them again, you must take a sufficient amount of protein in the post-lunch of your exercise, and a certain amount of carbohydrates in order to compensate your muscle glycogen, which also decreases after intense exercise. To sum it up, a meal rich in protein and carbohydrates is the ideal choice.

There is no reason to resort to the easy and often expensive option of protein supplements. Nature has… foreseen this problem, giving us a wide variety of foods that exceed the needs of our protein. Here the five “most valuable” are distinguished.

“Fresh fish! Get your fresh fish here!!”
The “king” of protein foods, stands in first place of our choices for several reasons. Except that it contains a sufficient amount of protein (about 20% per 100 grams) and almost no fat, is equally rich in “famous” nutrients you look for every day in your diet, meaning the famous omega-3, vitamin D, iodine and a lot more. Fish also help reducing your cholesterol and the nutritional substances provide protection to the red blood cells. For higher nutrient content, choose salmon, tuna, sardines, anchovies and cod fillet.

Run like a chicken (and then eat it!)
Many things are said about this bird. If there were no fish, then it would have deserved the first place in our list of protein foods. A “dry” portion of one hundred grams gives you about thirty grams of high quality protein (which is 100% absorbed by the body) with only four grams of fat – this if you remove the skin and cook on the grill. It may not have the nutrients of red meat, but it certainly excels in terms of total cholesterol. Not to mention its excellent taste, which fits with everything: salads, pasta, rice, potatoes, etc.

“Easter Bunny bring me eggs!”
It’s quick and easy to cook, delicious and can be eaten at any time as a snack or main meal. Each medium egg contains about seven grams of protein with the ???? and five grams without it, giving you about sixty calories. It is considered to provide proteins of high biological value, so it is a measure of comparison and evaluation for all the other foods in concern for their protein content. It is also a good source of selenium, iodine and vitamin B2 (riboflavin) and also contains molybdenum, vitamin B12, pantothenic acid and vitamin D. Its only minus is the high content of cholesterol, which does not affect significantly the total cholesterol in blood, if you follow a careful diet.

‘‘Got milk?’’
There isn’t anybody who doesn’t have ‘‘painful’’ memories of the time his mother and grandmother made him to drink his whole milk. If you knew then how nutritious milk is, it would be more likely to… order a second glass. The protein found in milk (casein) has a very high biological value and has the ability to be absorbed slowly from the body, thus “feeding” the muscles for a long time. Even peptides derived from casein enhance the body’s natural defense when you train and regulate proper blood pressure.

“She has the most beautiful almond eyes…”
Even if it sound nuts, nuts like almonds are rich in protein. A handful of almonds gives you about eight grams of protein – nearly two grams more than an egg and it contains a significant amount of magnesium and calcium, two minerals necessary in many operational processes of the body including muscle constraction and heart function. Finally, note that almonds are high in dietary fiber, which is important for regulating the absorption of lipids and glucose in blood, as well as the proper functioning of the colon.