Demo 02

Warm-Up (5–10 Minutes)

Begin with light exercises to increase your heart rate, warm up your muscles, and prevent injuries. Examples include:

• Dynamic stretches (arm circles, leg swings)
• Light jogging or brisk walking
• Jumping jacks

• Boost your cardiovascular health with aerobic exercises:
• Running, cycling, or swimming
• High-Intensity Interval Training (HIIT)
• Dancing or aerobics classes

Strength Training (15–20 Minutes)


Build muscle and improve endurance with resistance exercises:

• Bodyweight exercises: push-ups, squats, lunges
• Weightlifting or resistance bands
• Core workouts: planks, Russian twists

Cool-Down (5–10 Minutes)


End your workout with activities to lower your heart rate and relax your muscles:

• Light walking
• Deep breathing exercises
• Gentle stretching

Balanced Macronutrients

Begin with light exercises to increase your heart rate, warm up your muscles, and prevent injuries. Examples include:

• Carbohydrates (40–60%): Provide energy. Focus on complex carbs like whole grains, fruits, and vegetables.
• Proteins (20–30%): Support muscle repair and growth. Opt for lean meats, fish, eggs, beans, and tofu.
• Fats (20–30%): Essential for hormone regulation and energy. Include healthy fats like avocados, nuts, seeds, and olive oil.

Micronutrients

• Ensure you get enough vitamins (like A, C, D, and E) and minerals (like calcium, magnesium, and iron) through a variety of colorful fruits and vegetables.

Hydration

• Drink at least 8–10 glasses of water daily. Herbal teas and infused water can add variety.

Meal Timing

• Eat 3–5 meals a day, depending on your preference. Include snacks like nuts, yogurt, or fruit to maintain energy levels.

Balanced Macronutrients

Begin with light exercises to increase your heart rate, warm up your muscles, and prevent injuries. Examples include:

• Carbohydrates (40–60%): Provide energy. Focus on complex carbs like whole grains, fruits, and vegetables.
• Proteins (20–30%): Support muscle repair and growth. Opt for lean meats, fish, eggs, beans, and tofu.
• Fats (20–30%): Essential for hormone regulation and energy. Include healthy fats like avocados, nuts, seeds, and olive oil.

Micronutrients

• Ensure you get enough vitamins (like A, C, D, and E) and minerals (like calcium, magnesium, and iron) through a variety of colorful fruits and vegetables.

Hydration

• Drink at least 8–10 glasses of water daily. Herbal teas and infused water can add variety.

Meal Timing

• Eat 3–5 meals a day, depending on your preference. Include snacks like nuts, yogurt, or fruit to maintain energy levels.

Balanced Macronutrients

Begin with light exercises to increase your heart rate, warm up your muscles, and prevent injuries. Examples include:

• Carbohydrates (40–60%): Provide energy. Focus on complex carbs like whole grains, fruits, and vegetables.
• Proteins (20–30%): Support muscle repair and growth. Opt for lean meats, fish, eggs, beans, and tofu.
• Fats (20–30%): Essential for hormone regulation and energy. Include healthy fats like avocados, nuts, seeds, and olive oil.

Micronutrients

• Ensure you get enough vitamins (like A, C, D, and E) and minerals (like calcium, magnesium, and iron) through a variety of colorful fruits and vegetables.

Hydration

• Drink at least 8–10 glasses of water daily. Herbal teas and infused water can add variety.

Meal Timing

• Eat 3–5 meals a day, depending on your preference. Include snacks like nuts, yogurt, or fruit to maintain energy levels.