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This leads to gradual, sustainable weight loss over time

Daily AM/PM / All skin type

Categorical data were analyzed by frequency and percentages while continuous data were represented as mean with standard deviation

This dual action, building new while clearing old, creates the regenerative effect

Monday, Wednesday, Friday) 2-3 sets of 8-12 reps per exercise Compound movements that work multiple muscle groups at once: squats, lunges, push-ups, rows, hip hinges Compound movements are worth emphasising for beginners because they give you more return per minute of effort