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Phil had me do nuthing but dumbell bench press from 16 on which targets each pectoral and deltoid muscle groups perfecly and will make you gain muscle in the chest way quicker without the dreaded tear of a rotated cuff etc. Perform sets of 4 5 and 4 to 8 repititions. Leave talking until afterwards. li da daidaiha weight loss capsules Exercise. This is the most obvious component of weight loss and cannot be avoided if you want to lose weight and keep it off. Exercise does not have to be synonymous with the gym: It can be any activity that you enjoy that gets your body moving.