أنشئ حسابًا أو سجّل الدخول للانضمام إلى مجتمعك المهني.
Running early the morning at least30 mints
after dinner15 mints strolling
take your break fast and dinner only
avoid brunch as wll as lunch
drink more and more water
avoid smoking
follow these steps just for a month after that checked weight..........15 to20kg weight will be loos..
you need to train1hour4days in a week.look what you eat (many proteins)...ps..you need to run at least20 minutes
5 days in a week
one hour per day
rest between sets50 seconds
