 
 <prompt> ```Summarize dis tori:

Your bodi fit quick quick adapt, so if you no dey change your exercise routine once in a while, you fit reach one kain level wey you no fit pass. Make you change your routine once a week. You fit increase or decrease the number of reps or sets, or just change the order wey you dey do your routines. When you dey run, bike, swim and do oda cardio exercises, you dey use energy wey fit instead help muscle growth. Limit your cardio to 20 to 30 minutes daily if you dey try gain weight. You fit also choose lower-intensity exercises like walking, hiking or short bike rides for flat areas. Another way to gain weight quick quick na to chop anything wey you like and no dey move too much. But e no go give you the body wey you want, and e go make your body weak instead of strong. Make you put effort to gain weight by building muscle so you fit get better health and body shape. If you dey rush to gain weight sharp sharp, you fit dey put plenty stress on your body. You no suppose dey always tired and sore. Your better diet and workout routine suppose make you feel strong pass before. If your body dey tell you say something dey wrong, listen to am. Consider to hire personal trainer. After few sessions, you go sabi how to schedule, form, intensity, and duration of workouts and you go get better idea on how to adjust your diet. Ask your doctor before you take any supplements, and see doctor sharp sharp if you get injury during workout.

Summary:``` <response>: Abeg no dey stay for one place. Reduce how you dey do cardio. Dey move around instead of siddon one place. No ignore signs say you dey gain weight too fast or dey train too hard. 