It is recommended to exercise around four o'clock in the afternoon, when the purity of oxygen in the air is very high.

If you want to increase your muscles, you should do more manual work, or you can use special time to practice. Such as sit-ups, dumbbells and so on.

It doesn't matter if your muscles are sore at first. It's absolutely no problem to stick to it for a week. Don't always think about what to eat to make up for it. The best thing is pure exercise, drinking more water and sleeping well. Not everyone's body is suitable for tonic, even if it is supplemented, it can't be absorbed. This is not good for your health. If you insist on putting on makeup, exercise for a while before putting on makeup.

This is my suggestion, really. Exercise is more effective than anything!