Basic Exercise Regime (Beginners)

Goal: Establish a routine, focus on low-intensity cardio and basic strength training to support ketosis and fat adaptation.

1. Walking:

   • Start with 15-20 minutes of brisk walking daily.
   • Gradually increase duration to 30 minutes.

2. Bodyweight Squats:

   • 2 sets of 10-12 repetitions.
   • Focus on form and depth.

1. Push-ups (knee modification if needed):

   • 2 sets of 8-10 repetitions.
   • Keep the core engaged.

1. Plank:

   • Start with 15 seconds, aim for 3 sets.
   • Gradually increase time as strength improves.

1. Stretching:

   • 5-10 minutes of full-body stretching to improve flexibility and prevent injury.