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Hello codeforces

Today I am starting out at gym and I thought that doing some exercises would help me with escaping grey You wonder how ? I've read some articles which says that when people exercises new cells in the brain grow __ so can you give me some tips on :

1. How Can I grow my muscles.
2. How to get better in problem solving ?

I'm posting this and I'm afraid of getting a lot of down votes because I've heard that codeforces community is toxic
please show me the opposite ( show some love )..

thanks in advance.