so cardio includes? shall i just cycle till like 20 mins? or run on the thread for 40 mins? or wat?
Don't make this rocket science, kiddo.
You can play basketball with your friends if you want, thing is you should move. You can cycle 30mins, run the treadmill for 30mins, row for 30mins, whatever you want.
If you do basketball or martial arts or whatever for cardio, make it 1 hour.
You need a proper nutrition, that's the key. lots of lean protein, some complex carbs like brown rice or oatmeal and some good omega3 fatty acids.