OPTIMIZING ENERGY IN SUMMARY Walk fast for an hour every day. Take the stairs instead of escalators and elevators. On the weekend, walk everywhere, even faraway places (avoid polluted areas as much as you can). Do moderate exercise for 2½ to 5 hours a week, with some of it in the vigorous range. Most of the beneficial effects appear to be caused by the first 2.5 hours of exercise, making the additional exercise optional. Use weight training or weight-free exercises to strengthen all muscles. To maximize muscle growth, consume at least 30 grams of protein in a single meal one to two hours after
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