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For K-Pop idols, having a perfect body shape is one of their top priorities; some often do extreme diets to get the perfect body shape. Strength training . -5.3 pounds (-2.4 kg) for lean body mass. Monday -30 minutes of moderate-intensity walk. Breakfast. Cardiovascular exercise (running, walking, swimming, dancing) are great for your heart health, increasing your heart rate and helping your body stay in a calorie deficit. Protein Intake: Take twice amount of protein. (Source: National Institute of Health Database) Summary of 4-week gym workout plan for weight loss. Ornish Diet. #2. The combination DASH and Mediterranean Diets can have other health benefits for women over 50, and the moderate amount of this MIND diet is associated with reducing risks of Alzheimer's disease. Early morning. I also provided the option for a sixth day to do some active recovery, but . 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