Fitvolution

squats are one of the most effective exercises you can do. It's very important, however, that you do them just right to maximize effectiveness and prevent injury.
Here's a primer on how exactly to do the perfect squat.
1. Stand with your head facing forward and your chest held up and out.
2. Place your feet shoulder-width apart or slightly wider. Extend your hands straight out in front of you to help keep your balance. You can also bend the elbows or clasp the
3. Sit back and down like you're sitting into an imaginary chair. Keep your head facing forward as your upper body bends forward a bit. Rather than allowing your back to round, let your lower back arch slightly as you descend.
4. Lower down so your thighs are as parallel to the floor as possible, with your knees over your ankles. Press your weight back into your
5. Keep your body tight, and push through your heels to bring yourself back to the starting position.

Start with three sets of 10 squats, and then add more reps (12, 15) as you get used to the motion. It's definitely awkward at first, so don't expect to master the squat right away. Focus on your form, and then worry about adding reps.

Oats,due to its rich nutritional value, is a must addition in daily diet
People looking for loosing weight should absolutely include oats as their primary food ,with its rich fibre structure,protein and minerals helps you to lose wight fast,giving you fibrous muscle structure
Lets take a look at its nutritional value (per 100kg)
Calorie Information
Calories 607 (2541 kJ) 30% From Carbohydrate 425 (1779 kJ)
From Fat 90.1 (377 kJ)
From Protein 91.2 (382 kJ)

Carbohydrates
Total Carbohydrate 103 g 34%

Dietary Fiber 16.5 g 66%


Fats & Fatty acids

Saturated Fat 1.9 g 9%

Monounsaturated Fat 3.4 g

Polyunsaturated Fat 4.0 g

Total trans fatty acids ~

Total trans-monoenoic fatty acids ~

Total trans-polyenoic fatty acids ~

Total Omega-3 fatty acids 173 mg

Total Omega-6 fatty acids 3781 mg

Protein & Amino Acids
Protein 26.4 g

Vitamins
Thiamin 1.2 mg 79%
Riboflavin 0.2 mg 13%
Niacin 1.5 mg 7%
Vitamin B6 0.2 mg 9%
Folate 87.4 mcg 22%
Pantothenic Acid 2.1 mg 21%

Minerals
Calcium 84.3 mg 8%
Iron 7.4 mg 41%
Magnesium 276 mg 69%
Phosphorus 816 mg 82%
Potassium 669 mg 19%
Sodium 3.1 mg 0%
Zinc 6.2 mg 41%
Copper 1.0 mg 49t%
Manganese 7.7 mg 383%