a week is recommended. but if you don’t have time for 30 minutes at a time just break it up. 10 or 15 minutes here and there when you have time is better than nothing. just try and make it equal the 30 minutes that are recommended.
there are so many forms of exercise. if you find yourself getting bored you will be more likely to quit. trying different forms of exercise will keep you entertained, and it is also good for your body to exercise in a variety of ways.
weight loss and muscle gain are long term goals. they are slow changes that take place over time. when you want 