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I have seen many like you and trained them to be fit also
I suggest u to find a good personal trainer Nd start hitting gym
do weight lifting Nd lil cardio
contact me I will give u customised diet plan and personal training Nd I assure u
u will see difference in ur body within s month
no medicines needed
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Hey, I would like you to follow the things and inculcate these things as habit as your goal can be achieved in a long run :-
1. Have a sound Sleep for atleast 6-7 hours daily.
2. Wake up around 6 in morning then follow your daily routine by : A glass of water, A fruit then a series of warmup exercises followed by Surya Namaskar. Having a lot of things at one go may affect consistency, So its better to start with 5 suryanamaskars then increasing the count in a few days.
Exercises for strength training : Squats, Plank, Leg rise (preferablly start with 3 sets of each).
3. Eat your fresh healthy breakfast which can include Milk, Oats, Poha, Upma, or anything that you like and have good nutritional value. Prefer Fresh, home made food. Same is for the lunch and dinner. Prefer to have 5- day meal, 3 main meals with 2 snacks meal in which you have fruits and salads. (Have your meals around the same time daily and try to have dinner alteast 2 hours before going to bed.)
4. Make it a habit of having 10,000 steps in a day that will increase your metabolism and start with jogging then running for alteast 5 mins in a day and slowly increase it.
5. Have atleast 3 litres of water in a day.
6. Before hitting a gym, increase your stamina and follow a proper routine.
Thanks :) Stay Fit, Stay Healthy.
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