Daily Schedule.

The cool feeling that he experiences when he uses the breathing technique is mana from the world entering his body through his two lungs. This mana provides energy for the body and increases cell activity.

The fighting technique breaks the body while the movement technique makes sure the damage is favorable not negative and finally the breathing technique heals the damage. 

This way stamina and life force increase over time. The body becomes stronger until it transforms. 

So thanks to the three techniques, one single exercise will cover everything he needs to exercise his whole body. The only thing the techniques need from him is dedication.

As long as one is dedicated to the three techniques and uses them together, transformation will increase. It might be slow, but it will be steady.

But if one is wealthy enough to use blood pills after training, then their progress will be faster. Blood pills might be expensive, but they save time.