If anyone is out of shape and wonders how to get fit, it is of course easy.
The Diet: Three principles - Paleo/Carnivore diet, food combining diet and water fasting. Just google them. No processed crap or trans fats obviously.
The Exercise: Initially just walking or similar. Then walking and mobility exercises (plenty on YouTube). Then whole body daily workouts involving weights or other resistance training. I would build up to very high reps with the major exercises and get into oxygen debt regularly during the workout. Whole body exercises such as burpees if you are capable would be a good addition.
That is all you need. With an ounce of common sense you will be in good shape within a few months.
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