Health and fitness

Exercise plans.(weight loss, muscle gain, beginners, home workouts, gym programs)
Nutrition guidance. (meal plans, healthy eating, fat loss, muscle building, vegetarian/vegan)
Weight management. (losing weight, gaining weight, maintaining)
Strength & conditioning.
General health habits. (sleep, stress, daily routines)
Flexibility, yoga, or mobility.
Personalized routine** based on age, height, weight, and goals

1. Your main goal
2. Whether you prefer home or gym workouts
3. Any health limitations (if any)

Exercise plan.

1. Your goal – fat loss, muscle gain, strength, general fitness, or endurance
2. Workout location – home or gym
3. Experience level – beginner, intermediate, advanced
4. Days per week you can exercise
5. Any injuries or health concerns?

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Meanwhile, here’s a simple beginner-friendly full-body plan you can start with (no equipment):

* 3 Days / Week (30–40 min per session)

* Warm-up (5 min)

* Jumping jacks – 1 min
* Arm circles – 30 sec
* High knees – 1 min
* Bodyweight squats – 1 min
* Shoulder rolls – 30 sec

* Workout

* Squats – 3×12
* Push-ups (knees if needed) – 3×8–12
* Glute bridges – 3×12
* Plank – 3×20–40 sec
* Mountain climbers – 3×20

* Cool-down (5 min)

* Hamstring stretch
* Quad stretch
* Shoulder stretch
* Deep breathing

Rest: 60–90 seconds between sets