No one wants the fat kid in their team <| sep |> something about the way he says he bullied me as an excuse to the other dude ' s question makes me think that he wasn ' t actually bullying him . that ' s not even something a 20 something year old buff dude would say . but he bullied me . like wtf . you dont see too many skinny white nerd bullies . none of it adds up . also , the dude clearly has anger issues , judging from the way he literally started barking after a few punches <| sep |> having your sessions be at least 30 minutes long and having regularity are the key factors . Other than that it doesn ' t matter that much how much you do per day so long as you fill about 120150 minutes or more per week . Maybe do 30 minute sessions on every second day , or 3 x 4560 minute sessions every couple of days in the week . 6 x 20 however is suboptimal , first of all as said you need to exercise longer and second of all you need break days for your musculature to regenerate and build more substance . I think having one huge session per week might be bordering too irregular , but it ' s probably definitely better than no sports at all . Also note that this refers to sports for longtime health benefits like improving cardiovascular health , reducing cardiovascular risk , prevention of some cancerous diseases and prevention and treatment of metabolic disorders like diabetes , apart from improving general physical , cognitive and psychological function and wellbeing . more than the recommended 120150 per week does give you more health benefits too , but at an increasingly diminishing return logarithmically so for the average folk with a full work week about that much is enoughWhat I wanna say is , if you want to get ripped instead of healthy , you ' re gonna have to invest more than that with dedicated training .