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the top of the stairs

It helps to stay on the stairs instead of going up the escalator to burn a lot of calories and improve the physical fitness of the human body.

walk and climb

Hiking burns a lot of calories, while climbing hills, mountains, and rocks burns twice as many calories as walking; Therefore, walking and rock climbing, even in indoor gyms designated for mountaineering, are recommended to maintain safety and security.

management

Running on a treadmill helps burn calories and stimulate the body's metabolism. It is recommended to run the treadmill at high speed for thirty seconds and rest for another thirty seconds, repeating this process for at least ten minutes.

squat performance

The squat exercise is performed by standing in a squat position, keeping your feet and shoulders at the same level, bending your knees when sitting on a chair, trying to keep your torso straight, and then lowering yourself as far as possible. And stand up again, and preferably repeat this movement at least twenty times.

diet

A low-calorie, low-carbohydrate diet should increase insulin secretion, which in turn increases body fat, taking care to eat a very small amount of carbohydrates to get the energy the body needs, and foods that contain low levels of carbohydrates. Include: the following: meat, fish, green vegetables, and unprocessed cheeses that are high in protein.

Drink water and green tea

Doctors emphasize the need to drink plenty of water, and it is necessary to drink about 1.9 liters of useful fluids per day to keep the body hydrated, especially when exercising and sports activities.

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