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      "body": "Congratulations @arellanooo! You received a personal award!\n\n<table><tr><td>https://steemitimages.com/70x70/http://steemitboard.com/@arellanooo/birthday1.png</td><td>Happy Birthday! - You are on the Steem blockchain for 1 year!</td></tr></table>\n\n<sub>_You can view [your badges on your Steem Board](https://steemitboard.com/@arellanooo) and compare to others on the [Steem Ranking](https://steemitboard.com/ranking/index.php?name=arellanooo)_</sub>\n\n\n###### [Vote for @Steemitboard as a witness](https://v2.steemconnect.com/sign/account-witness-vote?witness=steemitboard&approve=1) to get one more award and increased upvotes!",
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      "body": "all at some point in our lives we wanted to see ourselves super muscular and have an enviable body, either because we want to raise our self-esteem or because we want to like that girl we like.\n\nEat well\nIf you want your muscles to grow and become stronger, food is the key, then try to eat carbohydrates such as rice, fish, meat, chicken breast, potatoes etc. You can eat junk food once or twice a month to not gain so much fat in our body.\nI recommend eating 5 meals a day but in small quantities.\n\ncorrect exercise\n\nSo that your muscles have a good shape and are great, you have to do the exercises either in the gym or at home correctly and please use a weight with which you can, nothing will be useful to lift a lot of weight if not You do the exercise well, and if you go to the gym, do not get distracted, try to focus on your routine.\n\nSleep enough\n\nFor your muscles to recover from the exercise done the previous day, it is essential that you give the appropriate rest, never train a large muscle (chest, legs, back) two days in a row, because if you do overload the muscle and do not recover it enough. At least I recommend sleeping 8 to 9 hours.\n\nListen to music in the gym\n\nThis is a very important extra tips, because if you listen to music while you exercise your adrenaline will increase and you can do a few more repetitions, apart from this you will be more motivated to do your routine, I recommend you wear headphones to the gym or if you exercise at home you can place music on your pc or cell phone or tv is your decision.\n\nWell friends I hope you have served these tips to increase muscle mass, see you in a next occasion greetings.\n\n![model.jpg](https://cdn.steemitimages.com/DQmVY3R2ERKtY6nVnHnz9ratfxpD4QT3kHiDMTD7TACtC8y/model.jpg)",
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