Deadlifts

Advanced
Calves Bench or Step
Yoga

Benefits

Improves shoulder mobility and posture

How to Perform

  1. Warm-up

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

  2. Execution

    Perform 5 sets of 21 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
71
Average BPM
130
75% of max
Max BPM
174

Heart Rate Reserve: 57% - Moderate intensity

Recommended Nutrition

Keto Diet

Low-carb, high-fat diet for fat burning

Meal Type: Breakfast

Macronutrients per Serving

1,475
Calories
202.7g
Carbs
81.2g
Protein
54.4g
Fats

Micronutrients

Sugar: 45.9g
Sodium: 1,351.7mg
Cholesterol: 276.7mg
Serving: 417.1g

Meal Preparation

Method: Steamed
Prep: 31 min
Cook: 94 min

Calorie Balance Analysis

Calorie Intake
1,475
from food
Calories Burned
501
during workout
Net Balance: +974 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~511 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Beginner
Water Intake: 1.8 liters/day

Sample User Profile

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

Age
48 years
Gender
Female
Weight
52.6 kg
Height
1.66 m
BMI
19.1
Normal
Body Fat
24.1%
Lean Mass
39.9 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 1.8 liters of water daily.

Related Exercises