Traditional free weights training is very effective for muscle growth. To maximize gains, you should hit on machines to have better development on the growth.
Probably you could have some junk food before your workout, because it’s going to burn off those calories. Weight may not change, but your health can be affected.
White rice and sugar have high GI. Consuming same amount of carbohydrates yield from white rice and sugar, white rice can be as bad as sugar. Because white rice provides fibre and other nutritions, it is better than sugar.
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