Female · Normal metabolic band
Balanced Strength & Cardio
Weekly split
- 1Mon · Full-body strength
- 2Wed · Cardio 25 min
- 3Fri · Strength + core
- 4Sun · Mobility + walk
Progression rule
Add reps before load, then increase load gradually.
Food ideas for your goal
- •Have a light carb snack (like a banana) 30–60 min before longer cardio if hungry.
- •Build meals around protein (eggs, chicken, fish, beans), whole-grain carbs and plenty of vegetables.
- •Drink water regularly through the day — roughly a glass with each meal and more around exercise.
Hydration & recovery
- •Aim for 7–9 hours of sleep — recovery is where fitness improves.
- •Keep at least one full rest day per week.
- •Alternate harder and easier cardio days.
Your metabolic band is a wellness signal only — it does not decide what is medically appropriate for you. Build up gradually and rest when you need to. Programs are educational suggestions. Stop and rest if you feel pain or discomfort.