Best Fruits to Eat for Your Health Everyday

Fruits are foods that are rich in various vitamins and essential nutrients, so eating fruit every day will give you a good influence on the health and productivity of your work. As a fruit lover, I love all fruits to eat, but there are some fruits that you should not miss during meals at your home.

Acai Berries

benefits-of-acai-berriesAcai Berries are one of the fruits are high in antioxidants, besides blueberries, strawberries, and blackberries. Thus, it is favored by many people. There are several benefits that can be gained from consuming acai berries on a regular basis, include:

1. Maintain and improve heart health.

The content of antioxidants in acai berries can lower cholesterol levels in the blood, relaxes blood vessels, improving blood circulation and prevent blood clotting.

2. Helps you lose weight.

In some health articles, I often found the efficacy of acai berries in weight loss. Thus, if you are among those who are trying to lose weight, then try to add some acai berries into your daily diet to improve your progress.

3. Slowing the aging process.

The content of antioxidants in acai berries also help to prevent the signs of premature aging, such as: wrinkles and dark spots on the skin.

However, this fruit is rarely found in fresh condition in most shopping centers and more generally has been in the form of powder. That’s because most people prefer powdered acai berries to be added into a smoothie or in capsules as a food supplement. It is easier to be stored and last longer.



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Bananas

benefits-of-bananasBananas are the next best fruits to eat for your health everyday. Bananas are rich in various essential nutrients and vitamins for the body, so it’s not a good thought if bananas are only suitable for monkeys.

Some of the benefits provided by bananas for you, among others:

1. Provide energy for the body.

Eat some bananas will give you enough energy to initiate activities in the morning. Surely, it can be a good option for those of you who are on a weight loss program.

2. Help lower blood pressure.

Banana is one of the foods that are high in potassium, so it can help lower blood pressure and protect against stroke and heart attack.

3. Provide protection against free radicals

In addition to acai berries, bananas are also fruits that high in antioxidants content, so that it will provide additional protection for your body from various disease and free radicals.

4. Helps overcome depression

If you are a person who often feel depressed, probably eating some bananas will help you to overcome feelings of depression in yourself. The content of tryptophan in bananas, will stimulate your brain to produce serotonin. A hormone that plays a role in giving a sense of comfort and happiness.

Currently you are not only able to get the benefits from by buying bananas in fresh condition, but also in powdered form that you can use to make a smoothie. Thus, it becomes even more fun for you to enjoy bananas whenever and wherever you are.



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Gym Workout Routines for Men

gym workout routinesMaybe you are one of many people who often visited a gym to exercise. The last time I visited a gym was about 2 years ago, and now I often do exercise in my own home. Nevertheless, I still love go to a gym because it has a range of fitness equipment for a variety of workout needs. For beginners, the existence of a long line of fitness equipment can makes them become confused when determine what kind of exercises that should be done, especially if they are not accompanied by a trainer or a friend.

I think that gym workout routines for men can be divided into several parts based on the type of exercise performed at a gym. Generally, we would encourage you to focus on one type of exercise first until we reach the target, and then we were allowed to move to the next exercise. Several types of workout routines at gym, including:

Cardio Workout Routine

Cardio exercise is an exercise that is very common to be found in most of the gym, it does not require muscle strength so that favored by many people of all ages. Some types of fitness equipment that you can use in cardio exercises, including:

  • Treadmills
  • Stationary Bikes
  • Elliptical
  • Rowing Machines
  • Step Machines

In some fitness forums, most the experts advise to do cardio at least 30 minutes in one day. Doing regular cardio exercise has many important benefits to our health, among others:

  1. Lose weight
  2. Strengthen muscles of lungs and heart
  3. Increased bone density
  4. Reduced stress
  5. Helps relieve feelings of anxiety and depression
  6. Increasing your confidence on your physical appearance
  7. Make you sleep well


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Endurance Workout Routine

Endurance workout is an exercise that is intended to increase your endurance, both physically and mentally. One well-known method of resistance training is HIIT (High-intensity interval training). This exercise includes a series of exercises performed sequentially with little time to rest.

For this type of exercise, fitness equipment that will be used is quite varied. Generally, the equipment that often used, include:

  • Treadmill
  • Incline Bench
  • Cable Crossover Machine
  • Stair Stepper

Here is an example of a series of exercises that is used for resistance training.

  1. Ab Crunches
  2. Seated Calf Raises
  3. Bicep Curl Machine
  4. Dumbbell Shoulder Press
  5. Seated Leg Curl
  6. Seated Leg Press
  7. Straight-Arm Pull-down
  8. Cable Crossovers

These exercises performed for 3 sets, with repetition 15 to 25 times for each exercise. For workout time, you can set it to 3 times a week, i.e. Tuesday, Thursday and Saturday.



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Weight Workout Routine

Weight training is another exercise that most people do in gyms. The purpose of this exercise is to strengthen and increase the size of muscles, such as: arms, abdomen and thighs. The fitness equipment which often used for weight training, include:

  • Dumbbells
  • Weight Bench
  • Free Weights
  • Squat Rack

One important thing that you should do if you are interested in doing this exercise. Always start the workout with light weights, avoid weights that are too heavy for you. I know that most of us want to look cool while holding dumbbells, but it may bring an injury to you if you are not careful. Focus on light weights and when you start to get used to it, then you can increase the size of the weights that you will use next.



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