fitness multi-part question and need guidance to help me learn.

Here’s a home video workout to give you good weight loss results in just 5 days!
It’s a half hour workout and it’s going to be an intensive routine, so make sure you have a bottle of water handy! This workout routine features exercises for your full body — an effective way of burning calories and fats! So good luck and let’s start exercising for one week! Make sure to finish the workout everyday, otherwise you won’t be seeing much result. For even better weight loss results pay attention to what food you eat (stay away from sugar and from grains). pdf summary
5 Healthy Tips to Gain Weight (NOT FAT❌) ||Workout & Diet Full Guide Gaining weight in a healthy way involves a combination of a balanced diet and regular exercise to build lean muscle mass. Here are five tips to help you gain weight without accumulating excess fat: 1. Nutrient-Dense Diet:  Focus on a diet rich in whole, nutrient-dense foods like lean proteins, whole grains, fruits, vegetables, and healthy fats.  Include lean protein sources like chicken, turkey, fish, lean cuts of beef, and plant-based options like tofu and legumes.  Choose complex carbohydrates such as brown rice, quinoa, sweet potatoes, and whole-grain bread to provide sustained energy. 2. Calorie Surplus:  To gain weight, you need to consume more calories than your body burns. This is often referred to as a calorie surplus.  Calculate your daily caloric needs (often using an online calculator), and aim to consume around 300-500 extra calories per day to support muscle growth. 3. Frequent Meals and Snacks:  Instead of three large meals, aim for five to six smaller, balanced meals and snacks throughout the day. This keeps your energy levels stable and promotes muscle growth.  Include protein in each meal and snack to support muscle repair and growth. 4. Strength Training:  Incorporate regular strength training exercises into your workout routine. Focus on compound movements like squats, deadlifts, bench presses, and pull-ups to build muscle mass.  Gradually increase the weight and intensity of your workouts to challenge your muscles and promote growth. 5. Recovery and Rest:  Muscle growth occurs during rest, so make sure to get adequate sleep (7-9 hours per night) to allow your body to recover and repair.  Incorporate rest days into your workout schedule to prevent overtraining and reduce the risk of injury. Remember that gaining weight is a gradual process, and it’s essential to be patient and consistent in your efforts. Also, consult with a healthcare professional or a registered dietitian before making significant changes to your diet or exercise routine to ensure that it’s safe and appropriate for your specific needs and goals.