Do one pushup. And not everyone wants to do that.
Also if you take a rest day, it may mean that the DOMS will be just as severe next week.
The only thing with having a diet that contains either cereal, or fruit, sandwiches and salads is the body is going to use your muscle for its own daily essential protein requirements.
The high intensity stuff, is for people who want to burn fat, and is often incorporated in circuit work.
Maybe I gained more from the crazy routine because of muscle confusion.
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