To make improvements in your fitness you need to overload your body. You need to stress or challenge the bodily system (aerobic/musculoskeletal) beyond what it is used to.
2) Specificity Principle
Your exercise program must be specifically related to your training goals.
3) Individuality Principle
"Everyone is different, which means everyone is special)
Always say no never consume anything that you are not sure of what the substance is and in this situation just don't go you can never be to safe at least that's what I would do anyway
