Charmender Day 7

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Here's how to build a robust physique in just thirty days. Start by creating a daily workout routine that includes resistance training exercises three times per week. This will help you develop muscle mass and increase your metabolism. Next, make sure to eat enough protein-rich foods like chicken, fish, and beans to support muscle growth. Consume at least one gram of protein per pound of body weight each day. In addition, drink plenty of water throughout the day to stay hydrated and support muscle recovery. Aim for eight to ten glasses of water daily. Also, get enough sleep each night by aiming for seven to nine hours of restful sleep. This will help your muscles recover from the day's workout and grow stronger over time. Combine these habits with a healthy diet and regular exercise, and you'll be on your way to a more robust physique in just thirty days.