The Rock Says..

Chest Day: Dwayne The Rock Johnson Chest Workout

Dwayne The Rock Johnson Chest Workout

Stretching at Work Place

So why is it important to do some stretching at your work place?

Now a days, we have the best designed chairs, tables or say the best designed workstations which gives you a very good comfort and relax to your body.
However, how well the designs are, still we end up sitting only in one position, with hardly any movement to our body. This leads to muscle pain, especially you will have regular back, shoulder and neck pain. So to avoid this its always good to take a 5 mins break in every hour and do some simple stretches.
For these stretches there is no need to go to a gym or an open area. These stretches can be preformed at your desk. Below are few stretches which can be followed every 1-2 hours time, and will not take more than 5 mins.

With these stretching your body muscles relaxes and will help keep you fresh, and avoid muscle pains. However there is one more muscle which gets strained the whole day with no rest at all. And they are your eyes. So how to relax your eye muscles. Follow the 20-20-20 Rule.

So the Rule says, look away from your computer at least every 20 minutes and at a distant object (at least 20 feet away) for at least 20 seconds. Looking far away relaxes the focusing muscle inside the eye to reduce fatigue.

Another exercise is to look far away at an object for 10-15 seconds, then gaze at something up close for 10-15 seconds. Then look back at the distant object. Do this 10 times.

This exercise reduces the risk of your eyes' focusing ability to "lock up" after prolonged computer work.

Both of these exercises will reduce your risk of computer eye strain. Also, remember to blink frequently during the exercises to reduce your risk of computer-related dry eye.

The Rock Workout Motivation

The Rock Workout Motivation

Biceps Day : 5 Simple Biceps Exercise For Beginners

5 Simple Biceps Exercise For Beginners

   

Here are some simple biceps exercise to boost you biceps Size & Strength.

• Barbell Curls

Barbell Curls with Straight Bar

Sets: 3
Reps: 8-12 (try to increase the weight after each set) 
Rest: 2-3 minutes of rest between each set

• Dumbbell Curls

Alternative Dumbbell Curls

Sets: 3
Reps: 8-12 (try to increase the weight after each set) 
Rest: 2-3 minutes of rest between each set

• Hammer Curls

Alternative Dumbbell Hammer Curls

Sets: 3
Reps: 8-12 (try to increase the weight after each set) 
Rest: 2-3 minutes of rest between each set

You can also pick up both the dumbbells at once rather then doing it alternatively.

• Preacher Curls

Dumbbell Preacher Curls

Sets: 3
Reps: 8-12 (try to increase the weight after each set) 
Rest: 2-3 minutes of rest between each set

You can also use Barbell instead of dumbbells or you can do it on a Preacher Curls Cable Machine.

Alternative Dumbbell Preacher Curls are also effective to get ripped biceps.

• Bicep Concentration Curls

Dumbbells Biceps Concentration Curls

Sets: 2
Reps: 08-12 (try to increase the weight after each set) 
Rest: 2-3 minutes of rest between each set

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Leg Day : Dwayne Jhonson Workout

Never Skip Leg Day

#TeamHercul

Dedication has No Limits

    

DEDICATION HAS NO LIMITATION

12 Mental Benefits of Exercise

Simple and Small Tips on Diet

With people becoming busier in their life, they hardly find time to have a good food, and end up eating junk food, or all sort of processed food. So what happens when you have such a disturbed diet. Simple, very first outcome is weight gain. Then few things like Bad Appetite, Acidity, Nausea, Tiredness, Constipation, and so on..

So is it that we need to have a very rich, and costly food to satisfy our daily requirement. Or is it that we need to have a Diet, a hard core with no foods and only juices to loose the weight or clear the digestive system... Ummm Naaahhh..

Actually its not that complicated as we think. When people think of loosing weight, all they have in their mind is, no food, no fats, only fruits and only juices, and because of this they stop eating other things, which are important for our body, like minerals and vitamins that are required by the body. So what can be done.. yeah..!!

I would say its just few things that we need to make sure and follow, and this should help with all the problems that we people have when it comes to diet.

1) Small meal at regular interval:

Yeah that's correct. Lets stop eating till our stomach is Damn Full. Eat till you are almost full, so that all the food we had can be processed without any strain on our digestive system. Other thing is break your entire daily diet into 5-6 small meals a day. This is a very effective way of reducing weight. That's right, eating at a regular interval, will stop body to store food in the form or FATS, and thus it would also start removing that fats which are already stored in the body. So in short, Small Meals at regular intervals, and make sure in timely manner i.e. to have food at the same time you had the previous day.

2) Macros Makes your Day:

Make sure you consume, Protein, Carbohydrates, and Fat, in a good proportion. If you are more concentrating on weight loose, then it should be always the protein at a higher ratio. Meats without skin, curd, peanut butter, eggs etc are a good source. Also with Carbohydrates, start eating complex Carbohydrates, Eg: whole grains, vegetables, fruits, beans, legumes, nuts, and seeds. Also oatmeal, pumpkin, sweet potatoes, bananas, and brown rice, which will keep you very healthy. When it comes to fat, there are two types, unsaturated and saturated, so lets try to reduce the amount of saturated fats, which increases the cholesterol level, also risks to diabetes. Hence few things you can add to your diets are, seafood, walnuts, almonds, olive oil and many more. They should help reduce the cholesterol level in your blood.

3) Fibers:

Fibrous food, are real good for you health. Research found that people having adequate amount of fiber daily, have 40% less chances of having Heart Attack. High fiber diet, help in sugar level controls, prevent kidney stones, help clearing you dietary track, removes yeast and fungus out of your body. Eg: whole grains, vegetables, fruits, beans, legumes, nuts, seeds, Oat meals, Wheat Bran products, are high in fibers.

4) Colors are healthy:

Correct, colors are healthy, but not the artificial ones, its the natural colors. Try to include salads, in your diet. Make it colorful. Use veggies like carrots, beet roots, cucumber, cabbage, spinach, Mint leaves many more. Make it as much colorful as possible, this would give you all required vitamins and minerals. It would also help you get a good appetite, and a cleaner digestive system. It also improves your immune system. With Veggies, fruits should also be added to your diet. it can be added to the salads or can have it separately as per your wish.

3) Water Intake:

We all know 60% of our body is made up of water. Make sure that we drink atleast 2 liters of water a day. If consumed more the best it would be. Benefits of water are numerous. it helps removing toxic substances, helps removing byproducts of fats, Aids digestion process. Help important organs like kidney, to function normally. Keeps your body and muscles hydrated hence reducing fatigue and cramps. It always good to replace water with other Beverages, which contains high calories causing weight gain. Also try to avoid regular juices in a day and replace them with water. As drinking juices very frequently in a day spikes your insulin level which could cause chronic diseases. Also try to avoid tea, instead you can drink Green Tea, rich in antioxidant.

All these points are to give an idea of things you need to keep in mind when it comes to a healthy diet. However you need to plan your diet well, keeping the above points in your mind. The food mentioned are just an example, you can always replace then with any of your choice. For Eg, any one who don't like Oats in their morning diet, it can always be replaced by cereals like wheat bran flakes etc. So choice is yours. All the best with your diet.

Tip: If you are lazy enough to remember that you need to drink water, keep an alarm on your phone, which will remind you to drink water occasionally. Here is a good Ad to watch :) WATCH