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Leg Blunders


Without question, your legs are the strongest and most powerful parts of your body, and if you give them the attention they deserve, you will also reap the benefits in all other areas of training. With dedication comes the risk of overlooking the details that support long-term success and safety.

If you ignore the seemingly minor blunders than can occur on leg day, eventually, you will end up flipping the switch and shutting down all that power.

Over the next week or so, I will go over some of the common mistakes that gym-goers can and do make on leg day. Most of these specific errors only require a few minor adjustments to approach or form, and if your tackle them swiftly, they will pay dividends in size, strength and safety. So brush up on your leg-training knowledge with the best leg blunder remedies.

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Health Benefits of Guava Fruit


Guava

Guavas are low in calories and fats but contain several vital vitamins, minerals, and antioxidant poly-phenolic and flavonoid compounds that play a pivotal role in prevention of cancers, anti-aging and boosting the immune system. The fruit is very rich source of soluble dietary fibre, which makes it a good bulk laxative. The fibre content helps protect the colon mucous membrane by decreasing exposure time to toxins as well as binding to cancer-causing chemicals in the colon.

Guava fruit is an excellent source of antioxidant Vitamin C. 100 g fresh fruit provides 228 mg of this vitamin, more than three times the DRI (daily-recommended intake). Outer thick rind contains exceptionally higher levels of Vitamin C than central pulp. Scientific studies shown that regular consumption of fruits rich in Vitamin C helps the body develop resistance against infectious agents and scavenge cancer causing harmful free radicals from the body. Further, the vitamin is required for collagen synthesis within the body. Collagen is the main structural protein in the human body required for maintaining the integrity of blood vessels, skin, organs, and bones.

The fruit is a very good source of Vitamin A, and flavonoids like beta-carotene, lycopene, lutein and cryptoxanthin. The compounds are known to have antioxidant properties and are essential for optimum health. Further, Vitamin A is also required for maintaining healthy mucus membranes and skin. Consumption of natural fruits rich in carotene is known to protect from lung and oral cavity cancers. 100 g of pink guava fruit provides 5204 µg of lycopene, nearly twice the amount that in tomatoes. (100 g tomato contains 2573 µg of lycopene). Studies suggest that lycopene in pink guavas prevents skin damage from UV rays and offers protection from prostate cancer.

Fresh fruit is a very rich source of potassium. It contains more potassium than other fruits like banana weight per weight. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure.

Further, the fruit is also a moderate source of B complex vitamins such as pantothenic acid, niacin, vitamin B6 (pyridoxine), Vitamin E and K, as well as minerals like magnesium, copper, and manganese. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase. Copper is required for the production of red blood cells.


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The Basics


Don’t persist with exercises, routines or methods that do not help you. If your training has not yielded any progress over the last two months, it is unlikely top yield any progress over the next two months. Make changes!

Training failures are valuable learning experiences that can help you to succeed with subsequent efforts. What could you have done differently that would have improved the outcome? What did you learn that you can put to good use next time? If you approach your training failures and setbacks with a positive attitude, you will use them to increase your chance of success in the future.

Use your gym time wisely. Follow brief but hard training, use exercises suited to you, and strive to add a little more weight every week or two to each exercise. Use a balance programme that includes cardio and stretching. Even if you train well, if you don’t satisfy all the components of recuperation you will not be able to make much, if any progress.

It is amazing how many gym-goers and athletes are negligent with their nutrition and sleep. Everyday you must eat well and sleep well if you want to optimise your recuperation. Do not undermine your training by cutting corners of the gym.


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Slow Roasted Root Vegetables


Easy to make and a low calorie filling side dish.

Preparation: 1hour and 45 minutes
Serves: 8 servings
Energy: 88 calories per serving

Ingredients:
– 1 tbsp sage
– 1 tsp thyme
– 1 tsp rosemary
– 2 cups beets
– 2 cups chopped carrots
– 2 cups cauliflower
– 2 cups slices parsnips
-1 medium red potato
– 2 cups cubed turnip

Method:
1) Pre-heat the over to 315°F (150°C).
2) Peel the beets, turnips, carrots and parsnips.
3) Cut the beets, turnips and potatoes into quarters. Then cut similarly sized pieces of carrot, parsnips and cauliflower.
4) Place all the veggies in a large roasting pan. Season with salt and pepper and add fresh herbs.
5) Roast at 315°F covered in aluminium foil for 30 minutes. Stir vegetables.
6) Cook another 30 minutes. Stir vegetables again.
7) Place back in the oven, uncovered this time checking every 10 minutes until done (should be fork tender).
8) Let cool and serve.


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Should I Train A Lagging Body-Part More Often?


Yes. First, however, you need to define “more often”. If you are training a body part once per month, hitting it more often will certainly be more beneficial, but if you are training it once a day, more often won’t do any good. The approach of training a body-part once per week, is largely based on the training style of Dorian Yates, who deplored the practise of hitting a body-part more than once per week. If you were able to train a body-part twice, the reason was likely that your trained like a pathetic schoolboy during your initial workout. You can hit body-parts that you need to improve twice per week – first on a heavy compound day and second concentrating on more feel with volume. If a lagging body-part is weak, you can train it more often because it does not take as long as to recover.