Fitness Truths that will make you rethink Lifestyle

  1. You don’t need to do curls to get good biceps. Heavy rowing movements are excellent arm builders.
  2. Being skinny does not automatically mean you have a low body fat. Body composition is what matters most.
  3. The perimeter of the grocery store is where 90% of the healthy food is.
  4. If bad food is in the house, you’ll be more likely to eat it.
  5. Thyroid hormone output and exercise intensity are positively correlated.
  6. Healthy levels of testosterone are good for both men and women.
  7. You don’t need a gym membership to strength train. Your body weight is all the resistance you need.
  8. 90% of people underestimate how many calories they need to eat to lose weight. Use my calorie calculator to determine the correct calorie intake for fat loss.
  9. Workout intensity is positively correlated with the degree of EPOC – the afterburn effect. Boost your intensity if you want to burn more fat.
  10. There are 3 types of skeletal muscle fibers – type I, type II-A, and type II-B.
  11. 80% of people who begin an exercise program will quit. About the same goes for people starting a diet.
  12. The body has 3 energy systems – ATP-PC, anaerobic glycolysis, and aerobic.
  13. Strength gains come from muscle hypertrophy and improved muscle fiber recruitment. Include a variety of rep ranges in your workouts.
  14. Dehydrating a muscle by 3% can cause a 10% loss of strength. Drink plenty of water throughout the day.
  15. The thermic effect of food (TEF) is highest for protein. Up to 30% of its calories are used for digestion and assimilation.
  16. Lactic acid is not the cause of delayed-onset muscle soreness (DOMS). Lactic acid returns to normal levels within 60 minutes of finishing exercise.
  17. The more muscle mass you have, the more calories you burn at rest. Muscle tissue eats fat at all hours of the day.
  18. Direct abdominal exercises are not necessary to get good abs. Abs are used as stabilizers when you do squats, deadlifts, and many other exercises. Only a good diet will make them visible.
  19. You can lose weight and still gain muscle; likewise, you can also gain weight while still losing fat.
  20. Consistency and patience are key to long term successful weight loss.
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