This biological notion of altruism is not identical to the everyday concept. In everyday parlance, an action would only be called âaltruisticâ if it was done with the conscious intention of helping another. But in the biological sense there is no such requirement.
On a beginner muscle building program the best type of cardio to do is interval sprints two to three times per week. Intervals will help you to consume more food while making it easier for your body to store the carbohydrates you eat as new muscle instead of bodyfat.
As a beginner, you'll choose light weights so you can do about 15 reps on each set. As you progress, you should use even more challenging weights, ones in which you reach muscle failure by 8-12 reps with good form. If you can do more than that number, the weight is too light.