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130 Hour Rule It takes 130 quality training hours to transform your body. If you exercise 1 hour a day, 3 days a week it will take a year. If you workout 5 days a week it will take 6 months. If you train 2 hours a day you can do it in 12 weeks. The program must be progressive, it must challenge you, and you need to eat and sleep right to ensure success. | Melissa Howle
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