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please tell me a good fitness training programme for a month or a week ?

with these components pls........ 2.5 km run 5 km run 10 km run with 20 kg backpack 13 km marathon stretching aerobics push ups, sit ups ,...

harmful exercises?

please tell me what all are the harmful exercises that one must avoid .... along with their harmful effects on various parts of body e.g. doing...

nutritional supplements?

Are there any supplements that can fulfill body's nutritional requirements if one has to remain fasting for 3-4 days or even more ???
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