Warm-up (5-10 min)

Warm-up Recommendations:

1. Treadmill: Incline 2, speed 6, brisk walk for 10 minutes.
2. Jumping Jacks: 30 reps per set, 15-second rest between sets, complete 5 sets.
3. High Knees: 30 reps per set, 20-second rest between sets, complete 5 sets.

Strength and Cardio Recommendations:

• Strength Training: Use dumbbells, barbells, resistance bands, or machines.
• Cardio Training: Treadmill, elliptical, aerobics, boxing, or spinning.
  • Treadmill Options:
    • Slow Run: Incline 1-3, speed 8-10.
    • Hill Climb: Incline 8-10, speed 6-8.

Training Frequency Recommendations:

• For major fat loss: 4-6 sessions per week.
• For body shaping: 3-4 sessions per week.
• Avoid daily training; each session should be under 2 hours.

Equipment Usage Tips:

1. Wipe off sweat after using equipment.
2. Control your training time.
3. Do not drop the equipment.
4. Return weights to their proper place.
5. Don’t hog equipment.
6. Inspect equipment before use to prevent injuries caused by loose parts. Ensure all connections are secure.

Pre- and Post-Training Nutrition:

• During fat loss, supplement with high-quality protein.
• Drink black coffee to boost fat burning.
• Brush your teeth if you feel hungry; it can help curb your appetite.
• Change your eating order: start with soup, then veggies and protein, and finish with carbs.
• Eat until 70% full; have light snacks in the morning and afternoon if hungry. Prefer a diet low in oil, salt, and sugar, and rich in a variety of healthy foods.
• Drink small sips of water frequently, avoid sugary drinks, snacks, and takeout.
• Focus on healthy, balanced eating habits over mere weight loss for a better body shape and overall health.