I am not an expert but I know from personal experience that when I was exercising 2+ hours 5 days/week I saw less weight loss and muscle gains than doing 30-80mins 4-5 days/week.
Twisted my arm funny over a month ago. There is pain now occasionally between my shoulder and tricep, it hurts when I extend it and move it up horizontally. Makes it difficult to do some arm exercises.
How long does this kind of injury take to heal?