Customized Workout Plan 📝 1. Exercise Frequency 🗓 Aim for 3 workout sessions per week. Each session should last between 45 minutes to 1 hour. 🕒 2. Types of Exercise 🏋️♂️ Cardiovascular Exercise 🏃♂️: Focus on weight loss and improving cardiovascular health. Low to moderate intensity exercises such as walking, swimming, or cycling are recommended. Dedicate at least 20-30 minutes per session. 🚴♂️🏊♂️ Strength Training 💪: Important for strengthening muscles and boosting metabolism. Include exercises using dumbbells or body weight, performed twice a week, focusing on major muscle groups (legs, back, chest). 🏋️♂️ Flexibility Exercises 🤸♂️: Stretching before and after workouts to improve flexibility and prevent injuries. 3. Sample Workout Plan 📅 Monday: Cardio (walking or cycling) 30 minutes + Strength Training (lower body focused) 20 minutes 🚶♂️🚲 Wednesday: Cardio (swimming) 30 minutes + Strength Training (upper body focused) 20 minutes 🏊♂️ Friday: Cardio (walking or cycling) 30 minutes + Full Body Stretching 15 minutes 🚶♂️🤸♂️ Nutrition Advice 🍽 Reduce Caloric Intake 📉: To lose weight, reduce daily energy intake. Consult a professional to determine an appropriate caloric intake for you. Balanced Diet 🥗: Maintain a balanced diet that includes high-quality proteins, complex carbohydrates, healthy fats, and fresh fruits and vegetables. Hydration 💧: Adequate hydration is crucial. Drink at least 2 liters (about 8 cups) of water daily.