🌅 Morning Routine (6:30–9:00 AM) 6:30 AM – Wake Up - Drink 1–2 glasses of water - Optional: warm water with lemon 6:40 AM – Light Movement (10–15 min) - Dynamic stretches - Light yoga or a short walk - Helps wake up joints and circulation 7:00 AM – Workout (30–45 min)Choose based on the day: - Strength training (3–4 days/week): full body or upper/lower split - Cardio (2–3 days/week): brisk walk, cycling, jogging, skipping - Active recovery (1 day/week): yoga, mobility, stretching 7:45 AM – Cool Down - Stretch for 5–10 minutes - Deep breathing 8:00 AM – Breakfast (High protein + fiber)Examples: - Eggs + whole-grain toast + fruit - Oatmeal with nuts, seeds, and Greek yogurt - Smoothie with protein, fruit, and spinach ☀️ Midday Routine (12:00–3:00 PM) 12:30 PM – Lunch (Balanced meal)Aim for: - Protein: chicken, fish, tofu, beans, lentils - Carbs: rice, quinoa, potatoes, whole grains - Veggies: at least half your plate - Healthy fats: olive oil, avocado Example: - Grilled chicken, brown rice, vegetables - Lentil curry, roti, salad 1:00 PM – Short Walk (5–10 min) - Helps digestion and blood sugar control ☕ Afternoon Routine (4:00–6:00 PM) 4:00 PM – Healthy SnackExamples: - Fruit + handful of nuts - Greek yogurt - Boiled eggs - Hummus with veggies Hydration Check - Sip water regularly (aim for 2.5–3L/day) 🌙 Evening Routine (7:00–10:30 PM) 7:00 PM – Dinner (Light but filling) - Protein + vegetables, lower carbs than lunchExamples: - Fish or paneer + sautéed vegetables - Soup + salad + protein source 8:00 PM – Light Activity - 10–20 min walk - Gentle stretching 9:30 PM – Wind Down - No screens or minimal blue light - Read, meditate, or plan next day 10:30 PM – Sleep - Aim for 7–9 hours - Consistent sleep time improves fat loss and muscle recovery 🧠 Weekly Habits That Matter - Meal prep 1–2 times/week - Train consistently, not intensely every day - 80/20 rule: eat clean 80% of the time - Track progress (energy, strength, mood—not just weight)

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