Answer:
You need 6 or more portions of carbs a day, 5 or more for fruits and veggies, 3 for dairy, 2-3 for fats and oils, and 2 for protein.
Have proper posture which will minimize your chance of being hurt if the need arises for your to help the one for whom you're spotting the exercise.
Moreover, it's also important that you pay close attention to the person you're spotting to see and check if he or she will need help anytime soon to be spotted or not. This is something many spotters can miss and is at the same time a crucial aspect of spotting.
Answer:
<h3>It stays on for 8 to 12 hours </h3>
Hope it helps!
