How can i say, i just returned from military services for one year, so there i had bad times at first because alcoholism made me weak for a while, then monts later with hardcore sports evryday i start to regain srength. And i was not able to drink there maybe once a mont. So at the end ive able to run 5 km with equipment trust me its serious improvment.
Sorry for bad english all im trying to say
1 dont drink
2 eat good
4 do sports all the time, but dont start wery hard.