.subtitle {
      font-size: 1.3rem;
      font-weight: 600;
      text-align: center;
      color: #d32f2f;
      margin-bottom: 2rem;
      line-height: 1.4;
    }

    .byline {
      text-align: center;
      font-size: 0.95rem;
      color: #777;
      margin-bottom: 2.5rem;
      font-style: italic;
    }

    h2 {
      font-size: 1.6rem;
      font-weight: 700;
      margin: 2.5rem 0 1rem;
      color: #222;
      border-bottom: 2px solid #eee;
      padding-bottom: 0.4rem;
    }

    p {
      font-size: 1.05rem;
      margin-bottom: 1.4rem;
      text-align: justify;
      color: #444;
    }

    .quote-box {
      background: #f8f9fa;
      border-left: 4px solid #0077cc;
      padding: 1.5rem 2rem;
      margin: 2.5rem 0;
      border-radius: 0 8px 8px 0;
      font-style: italic;
      font-size: 1.1rem;
      color: #444;
    }

    .quote-box strong {
      font-weight: 600;
      color: #005599;
    }

    .highlight {
      background: #fff8e6;
      border: 1px solid #ffecb3;
      padding: 1.5rem;
      margin: 2.5rem 0;
      border-radius: 8px;
      font-weight: 600;
      color: #d35400;
      text-align: center;
      font-size: 1.1rem;
    }

    .study-box {
      background: #e8f5e8;
      border-left: 4px solid #2e7d32;
      padding: 1.5rem;
      margin: 2.5rem 0;
      border-radius: 0 8px 8px 0;
      font-size: 1rem;
      color: #2e7d32;
    }

    .study-box strong {
      font-weight: 600;
    }

    footer {
      margin-top: 4rem;
      padding-top: 2rem;
      border-top: 1px solid #eee;
      font-size: 0.9rem;
      color: #999;
      text-align: center;
    }

    @media (max-width: 768px) {
      body {
        padding: 1.5rem;
      }
      h1 {
        font-size: 2rem;
      }
      .subtitle {
        font-size: 1.1rem;
      }
    }
.container {
      position: relative;
      overflow: hidden;
    }

    

    .content {
      position: relative;
      z-index: 2;
      padding-left: 80px;
    }

    .initial-letter {
      float: left;
      font-size: 8rem;
      color: #d32f2f;
      font-weight: 700;
      line-height: 1;
      margin-right: 1rem;
      margin-bottom: 0.5rem;
      font-family: 'Inter', sans-serif;
    }

   

    p:first-child {
      text-indent: 0;
    }

    .quote {
      font-style: italic;
      margin-top: 1rem;
      color: #666;
      font-size: 1.05rem;
    }

    .quote-box {
      position: relative;
      padding: 1.5rem;
      margin-bottom: 1.5rem;
      background: #fff;
      border-left: 4px solid #d32f2f;
      color: #d32f2f;
      font-weight: 600;
      font-style: italic;
      text-align: center;
      font-size: 1.2rem;
      line-height: 1.4;
      box-shadow: 0 2px 4px rgba(0,0,0,0.05);
    }

    .quote-box::after {
      content: "";
      position: absolute;
      top: 0;
      right: 0;
      width: 100%;
      height: 100%;
      border-radius: 50%;
      background-image: 
        radial-gradient(circle at center, #d32f2f 1px, transparent 1px),
        radial-gradient(circle at center, #d32f2f 1px, transparent 1px);
      background-size: 100px 100px;
      opacity: 0.1;
    }

    .section {
      margin-bottom: 1.5rem;
    }

    h3 {
      font-size: 1.1rem;
      font-weight: 700;
      color: #222;
      margin-top: 0;
      text-transform: uppercase;
      letter-spacing: 0.5px;
      position: relative;
      padding-left: 1.5rem;
    }

    h3::before {
      content: "•";
      color: #d32f2f;
      font-size: 1.5rem;
      position: absolute;
      left: 0;
      top: -0.2rem;
    }
.bfr-instruction {
      background: #f8f9fa;
      border-left: 6px solid #d32f2f;
      padding: 2rem;
      margin: 2.5rem 0;
      border-radius: 0 10px 10px 0;
      font-size: 1.1rem;
      color: #444;
      line-height: 1.7;
    }

    .bfr-instruction strong {
      color: #d32f2f;
      font-weight: 700;
    }

    .steps {
      margin: 1.5rem 0;
      padding-left: 1.5rem;
    }

    .steps li {
      margin-bottom: 0.8rem;
      position: relative;
    }

    .steps li:before {
      content: "→";
      color: #d32f2f;
      font-weight: bold;
      margin-right: 0.5rem;
    }

    .example-box {
      background: #fff8e6;
      border: 1px solid #ffecb3;
      padding: 1.5rem;
      margin: 2rem 0;
      border-radius: 8px;
      font-weight: 600;
      color: #d35400;
    }

    .warning {
      background: #fce7e7;
      border-left: 4px solid #c62828;
      padding: 1.2rem 1.5rem;
      margin: 2rem 0;
      border-radius: 0 6px 6px 0;
      font-weight: 600;
      color: #c62828;
    }
.content2 {
            padding: 30px;
        }
        
        .instructions {
            background-color: #f8f9fa;
            border-left: 5px solid #4ca1af;
            padding: 20px;
            margin-bottom: 25px;
            border-radius: 0 8px 8px 0;
        }
.container {
            max-width: 900px;
            width: 100%;
            background-color: rgba(255, 255, 255, 0.95);
            border-radius: 20px;
            box-shadow: 0 15px 30px rgba(0, 0, 0, 0.4);
            overflow: hidden;
 margin: 2rem auto;

        }
        
        header {
            background: linear-gradient(to right, #2c3e50, #4ca1af);
            color: white;
            padding: 30px 20px;
            text-align: center;
        }
.tip {
            background-color: #fff4e6;
            border-left: 5px solid #ffa94d;
            padding: 15px;
            border-radius: 0 8px 8px 0;
            margin-top: 20px;
        }
        
        .tip-title {
            display: flex;
            align-items: center;
            color: #e67700;
            font-weight: 600;
            margin-bottom: 8px;
        }
        
        .tip-title svg {
            margin-right: 10px;
        }
.day-section {
      background: #fafafa;
      border-radius: 10px;
      padding: 2rem;
      margin: 2.5rem 0;
      box-shadow: 0 2px 10px rgba(0,0,0,0.05);
    }

    .day-header {
      background: #e0f2fe;
      padding: 0.8rem 1.5rem;
      margin: -2rem -2rem 1.5rem;
      font-weight: 700;
      color: #026aa7;
      font-size: 1.4rem;
      border-bottom: 2px solid #bae6fd;
      border-radius: 10px 10px 0 0;
      text-align: center;
    }

    .workout-table {
      width: 100%;
      border-collapse: collapse;
      margin: 1.5rem 0;
      background: #f8fafc;
      border-radius: 8px;
      overflow: hidden;
    }

    .workout-table th,
    .workout-table td {
      padding: 0.8rem;
      text-align: center;
      border-bottom: 1px solid #eee;
    }

    .workout-table th {
      background: #e0f2fe;
      font-weight: 600;
      color: #026aa7;
      font-size: 0.95rem;
      text-transform: uppercase;
    }

    .bfr-tag {
      background: #fce7e7;
      color: #c62828;
      padding: 0.2rem 0.6rem;
      border-radius: 4px;
      font-weight: 600;
      font-size: 0.85rem;
      margin: 0 0.3rem;
    }
.exercise-tip {
      background: #f0fdf4;
      border-left: 4px solid #10b981;
      padding: 1.2rem 1.5rem;
      margin: 2rem 0;
      border-radius: 0 8px 8px 0;
      font-size: 1rem;
      color: #065f46;
    }

    .exercise-tip h3 {
      margin-top: 0;
      color: #065f46;
      font-size: 1.2rem;
    }
.note2 {
      background: #fffbeb;
      border-left: 4px solid #d97706;
      padding: 1rem 1.5rem;
      margin: 1.5rem 0;
      font-size: 0.95rem;
      color: #996600;
      border-radius: 0 6px 6px 0;
    }