The 90-30-50 method also highlights a moderate intake of healthy fats, which can help slow down digestion and promote better nutrient absorption, Kassis says. Specifically, nuts, seeds, and avocados ...

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Lie flat on your back on a workout bench, feet flat on the ground. Grip the barbell just outside shoulder-width. Lower the barbell toward your chest, maintaining a 45-degree angle with your elbows.