Squats are one of the best (if not the best!) exercises one can do in the gym to build strong legs and well-balanced core. The best option is to use a squat rack which provides good support, use a belt to keep the back safe, and use medium to medium-heavy weights. Legs should be worked out at least once a week.
Contrary as it sounds, eating small portions more often through the day and regularly actually helps to lose fat faster. By doing so we send a signal to the body indicating that it will receive nourishment at regular levels and therefore it does not need to store fat for future use.
stripedcat07 
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