Deadlift

Intermediate
Chest, Triceps, Shoulders Box or Platform
HIIT

Benefits

Improves balance and leg strength

How to Perform

  1. Warm-up

    Start with a 5-10 minute warm-up to prepare your muscles and prevent injury.

  2. Execution

    Perform 4 sets of 19 repetitions. Rest 60-90 seconds between sets.

  3. Cool-down

    Finish with stretching exercises to improve flexibility and reduce muscle soreness.

Heart Rate Training Zones

Resting BPM
62
Average BPM
158
97% of max
Max BPM
163

Heart Rate Reserve: 95% - Maximum intensity

Recommended Nutrition

Paleo Diet

Whole foods diet mimicking ancestral eating

Meal Type: Dinner

Macronutrients per Serving

1,458
Calories
244.4g
Carbs
97.5g
Protein
65.2g
Fats

Micronutrients

Sugar: 14.7g
Sodium: 1,795.6mg
Cholesterol: 76.7mg
Serving: 244.1g

Meal Preparation

Method: Steamed
Prep: 23 min
Cook: 62 min

Calorie Balance Analysis

Calorie Intake
1,458
from food
Calories Burned
1,795
during workout
Net Balance: -337 cal

Calorie Deficit: Promotes fat loss and weight reduction.

Expected burn: ~963 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
Water Intake: 2.8 liters/day

Sample User Profile

This exercise data is based on a sample user profile. Results may vary based on individual factors.

Age
50 years
Gender
Male
Weight
44.9 kg
Height
1.67 m
BMI
16.1
Underweight
Body Fat
21.8%
Lean Mass
35.1 kg

Tips & Considerations

  • Maintain proper form throughout the exercise to maximize benefits and prevent injury.
  • Start with lighter weights if you're a beginner and gradually increase as you get stronger.
  • Breathe steadily - exhale during exertion, inhale during relaxation.
  • Stop immediately if you feel pain (not to be confused with muscle burn).
  • Stay hydrated - drink at least 2.8 liters of water daily.

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