-5 days per week at night training( 3 days weight training with above programs and 2 days
cardio only with program that I wrote in other page)
-3 days per week in morning cardio and abs with program that I wrote in other page
-you should use some weights which you can do the reps completely and do not
go to heavy and also do not go very light
-In cardio exercises your heart rate is very important