Explain the process of expansion ??

An increase in the volume of a substance while its mass remains the same. Expansion is usually due to heating. When substances are heated, the molecular bonds between their particles are weakened, and the particles move faster, causing the substance to expand.

well say a good goal is to do 150 sit ups in a week! or 90 pull ups a day. even 60 push ups in a month these are all fair goals!