Squats

Advanced
Upper Chest, Triceps Bench or Sturdy Surface
Strength

Benefits

Improves balance and coordination

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 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
62
Average BPM
166
95% of max
Max BPM
175

Heart Rate Reserve: 92% - Maximum intensity

Recommended Nutrition

Paleo Diet

Whole foods diet mimicking ancestral eating

Meal Type: Lunch

Macronutrients per Serving

1,581
Calories
260.0g
Carbs
102.9g
Protein
69.0g
Fats

Micronutrients

Sugar: 12.9g
Sodium: 1,842.8mg
Cholesterol: 104.1mg
Serving: 386.4g

Meal Preparation

Method: Roasted
Prep: 11 min
Cook: 85 min

Calorie Balance Analysis

Calorie Intake
1,581
from food
Calories Burned
2,317
during workout
Net Balance: -736 cal

Calorie Deficit: Promotes fat loss and weight reduction.

Expected burn: ~1,354 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Advanced
Water Intake: 2.7 liters/day

Sample User Profile

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

Age
43 years
Gender
Female
Weight
56.7 kg
Height
1.79 m
BMI
17.7
Underweight
Body Fat
16.3%
Lean Mass
47.5 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 2.7 liters of water daily.

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