Nutrition plus cardiovascular plus weight training

Types of weight training
1.body weight. Try push ups,  pull ups, etc
2 . resistance tubing,  a rubber tubing
3. Free weights
4. Weight machines

WEIGHT TRAINING

Start with a 3 day split routine,  for weight training

Have A 10 min warm up

NUTRITION

Protein 4 calories / gram
Carbohydrates 5 calories / gram
Fat 7 calories / gram

Poly unsaturated: olive oil,  coconut oil
Mono unsaturated

3gms of fish oil, reduce blood pressure and bad cholesterol

CALCULATE CALORIES

Bodyweight in pounds x 14 calories
Eat every 3 hours

Let's say you want to lose 1 pound of fat
1pound of fat = 3500 calories

3500/7 = 500 per day

Calculate baseline -  500 = target calorie intake per day

Golden standard which works
40% carbohydrates, 40% protein, 20% fat

HIGH INTENSITY

start working out on an empty stomach. After the long fast, the body will start using fat faster.

If you can reduce the cals and keep it for one week the brain will start using the fat, in a ketosis state

Get pdf from Raghul on types of stretching