Fitness guide niye kichu upodesh dorkar, bhai ra

Assalamu alaikum bhai ra, apnara sobai bhalo asen তো? Ami probashi life e ekhon besh busy thaki, tai ekta simple but effective fitness guide follow korte chai. Recently office er kaj er pasa pasi regular exercise maintain kora tough hoye jacche. Apnader moddhe kew ki beginner friendly kono routine, meal plan, ba time‑efficient workout suggest korte parben? Especially jeta small space e o kora jai. Inshallah jodi ekta stable routine pete pari, tahole health onek better hobe bole mone hoy. Any tips or experience share korle khub upokar hobe bhai.