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Rapportera problem med översättningen
Goal: Lose 45kg through consistent exercise and sustainable habits.
Phase 1: Adaptation (Weeks 1–4)
Walking: 30–45 mins daily (moderate pace).
Bodyweight Exercises: 3×10 squats, push-ups, lunges (3x/week).
Stretching/Yoga: 10 mins daily for mobility.
Phase 2: Increased Intensity (Weeks 5–12)
Cardio: 40–60 mins (cycling, jogging, or swimming) 5×/week.
Strength Training: Full-body workouts (4×/week, focus on compound movements).
HIIT: 15-min sessions (twice weekly).
Phase 3: Advanced (Month 4+)
Strength Training: Progressive overload (5×/week).
Cardio: Running, hiking, or sports (4–5×/week).
Active Lifestyle: Walk more, take stairs, stay active.
🔹 Key Tips: Stay consistent, increase difficulty gradually, and track progress. Combine with a healthy diet for best results!