According to the direct instruction what is the recommended amount os serving of milk or milk products per day

2- 4 glasses, also depends on how old you are

Well if you pick a machine to work on and that's gonna be your exercise if you don't stick to that machine your muscle strength your muscle mass rather will change because you haven't been doing it you change something in your exercise routine which changes your body's form of dealing with things for example you might become weaker or stronger depending on what kind of exercises you do in whether or not the machine you picked actually your muscles grow.

Target heart rate is the answer