 
 <prompt> "Mix up your exercises. Think about to dey exercise for pool. Exercise 3 to 5 times every week. Train with heavy weights for gym. Reduce the time wey you dey spend for gym everyday. Focus mostly on weight training for gym. Challenge yourself to the max for gym." <response>: You go get beta total body workout if you dey do different exercises throughout the week. Remember say make you give your muscles at least 48 hours rest after you don work them according to this strategy. Your muscles dey become stronger during the rest period, not while you dey lift. Swimming na great workout for building upper body strength and cardio. There dey special water exercises like ball training and core workouts. Even if you dey do basic resistance training like walking or running for pool, e fit help build muscle for parts of your body wey typical strength training exercises no dey touch. Some people dey find say joining gym dey help them stick to this schedule. That one no mean say e no possible to strength train for house. While traditional weight equipment like dumbbells and barbells dey common choice, dem no dey compulsory. Any form of resistance training go help build muscle. No worry about say you fit get too bulky. E dey easier to build muscle with heavier weights. Here na one approach wey you fit use: Choose weight wey you fit perform 5 to 6 reps per set. The exact weight wey you choose go depend on your strength when you dey start. Do the main 3 weight training exercises regularly. Dem include bench presses, dead lifts and squats. Do 3 sets of 5 to 6 repetitions. You suppose rest for 2 to 3 minutes between each set. If you dey lift well, you go need those 2 to 3 minutes to recover. There dey many other exercise plans wey you fit follow with weights. Other weight trainers and gym staff dey often happy to suggest approaches too. Keep the length of your workouts to a minimum. Try no spend 2 hours for gym dey do repetition after repetition. E fit increase your endurance, but building muscle mass require short, hard workouts. Cardio get benefits, but strength training fit often produce better and faster results for fat loss. Add cardiovascular exercise into your workout plan small small. Keep am 45 minutes and under, and do am before you use weights. Go as hard as you fit every time. You no go build muscle, lose fat, or achieve many fitness goals if you no push yourself hard. Consider using a personal trainer, even if na just to help you make sure say you dey do the right exercises and dey do am well. During sets, your last repetition suppose nearly impossible for you to accomplish. You want make your muscles dey completely fatigued after a set. If dem no dey completely fatigued after 5 or 6 reps, you suppose increase your weight. Consider finding a workout partner wey fit push you for gym. Working out as a team fit produce greater results pass working out alone. 