The diet should be high in protein, fat and carbohydrates. We should not forget about vitamins: a beginner athlete will only need a regular multivitamin complex, which can be bought at any pharmacy.
The daily regimen must necessarily provide for sufficient time to rest, sleep should be at least 8 hours. In this case, you need to try to spend as much time as possible in the fresh air.
The first year you should not give the body the maximum load, it makes sense to exercise no more than 3 times a week. Even with this frequency, people around you will notice the impressive results of regular classes within a year.