Aim for 7-9 hours of sleep per night to support muscle recovery and growth. Losing weight too soon is not healthy or sustainable. Aim to get a gradual weight reduction of 0.5-1 kg a week. Avoid extreme calorie restriction or eliminating entire daily food groups, because this can lead to https://fitness-mario.blog5star.com/30115921/lose-weight-and-get-fit-with-this-week-workout-plan