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#Warm-Up (5-10 minutes)
- Jogging or brisk walking
- Dynamic stretches (leg swings, arm circles, etc.)
#Strength Training (3 times per week, alternate days)
- *Upper Body:*
- Bench press or push-ups
- Dumbbell rows or pull-ups
- Shoulder press or lateral raises
- *Lower Body:*
- Squats (bodyweight or with weights)
- Lunges (forward, reverse, or walking lunges)
- Deadlifts or leg curls
- *Core:*
- Planks
- Russian twists
- Leg raises
Cardiovascular Exercise (2-3 times per week)
- Running, cycling, swimming, or using the elliptical machine
Flexibility and Cool Down (after each workout)
- Stretching exercises targeting major muscle groups
Tips:
- *Progressive Overload:* Gradually increase weights or resistance to build strength.
- *Rest and Recovery:* Allow at least 48 hours between strength training sessions for muscle recovery.
- *Nutrition:* Fuel your workouts with a balanced diet rich in protein, carbs, and healthy fats.
10 WAYS TO LOSE WEIGHT EVEN IF YOU'RE LAZY"
1:Cut Down Your Portions. You don't need to Completely Cut out Foods You Enjoy, Whether it's Carbs or Fats.
Practice Mindful Eating.
Snack on Nuts.
Eat More Pulses.
Lower Your Room Temperature.
Have Your Soup or Salad first.
Opt For Zero-Calorie Drinks.
Sip green tea.
RECIPES …
1:Lazy Healthy Meal PLan
Breakfast: Overnight Protein Oats. Overnight Oats are Delicious, Nutritious, and easy.
LUNCH: Chicken, Cheese, Sweetcorn, and Red Pepper Quesadilla. Quesadillas are Easy to Make and Delicious.
Snack: Protein Smoothie.
Dinner: Stir-fry.
Dessert: Creamy Raspberry Pudding.
Multitask in front of the TV.
Eat leftovers all week long.
Shorten your shopping trip.
Buy ready-to-eat snacks.
Leave out one ingredient.
Take a break between bites.
Have your meals hand-delivered.
Savor a nighttime Snack.
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Негізгі бет MY GYM+FITNESS ROUTINE IN ALL DAY'S ||
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