I'm trying to get my body shape and I walk 4 km every Day How to get perfect body shape and mucus with out Going Gym.
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Dear Lybrateuser, - To build a muscular & fit body you have to consume a well balanced diet with more of protein rich foods & do regular exercise - have more of fruits, vegetables including green leafy ones, whole grains, protein rich foods such as eggs, non veg, milk & milk products like yogurt, paneer, cheese, butter milk, soya products, tofu, beans, lentils, pulses, sprouts, nuts such as almonds, walnuts, pista, cashew, peanuts - include a protein food in each of your meals & also have as a snack in between meals to increase your protein content in diet which helps build muscles - do regular exercise like jogging, swimming, playing an outdoor game, pull ups, pushups, squats, crunches, also do moderate weight lifting for 15-20 min twice in a week to gain muscle & to be fit - do aerobic exercise & strength training on alternate days of the week & keep one day rest - have a light snack 1/2-1 hour before exercise & also within an hour after it, also keep well hydrated before, during & after exercise.
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