Your feet should be shoulder-width apart and your body anywhere from 45 degrees to parallel from the floor. How: Lie on a flat bench and hold a dumbbell in each hand.
Given that they are a smaller muscle group, you could possibly manage to exercise them twice a week with sufficient rest.
Clculate the BMR as per the site, but in stead of putting moderate activity put high activity and use that as a starting point.
I think I will try out the early morning exercise and see how that goes.
If the pain is still there, I wait another week and try again.
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