Here are 25 facts about fitness, health, and nutrition:
1) Carbohydrates, protein, fat, and alcohol have 4, 4, 9, and 7 calories per gram respectively.
2) It takes roughly a 3500 calorie deficit to lose a pound. It takes roughly a 3500 calorie surplus to add a pound of muscle or a pound of fat.
3) You can eat anything you want and still lose weight. Although you may lose some muscle too.
4) You do not have to perform cardio in order to lose weight. A calorie deficit causes you to lose weight. Cardio however can be useful in helping to create this.
5) The "fat burning zone" does not mean you burn more fat. It means you burn more fat calories.
6) Eating at night does not make you fat. Overeating does.
7) Interval training creates post-exercise oxygen consumption. This causes your body to continue to burn calories 24-48 hours after you finished working out.
8) Carbohydrates attract water into your muscles. When you go on a low-carb diet, the initial weight loss is from a decrease of water retention in your muscles, not fat loss.
9) Even just a 1-2% decrease in hydration can affect your performance by 5-10% and can cause headaches and irritability.
10) You need carbs in order to perform high intensity exercise.
11) Up to 30% of the calories you eat from protein are used during digestion process. This is higher than any other macronutrient.
12) You can not spot reduce fat.
13) You can not tone a muscle. Muscles only either increase or decrease in size. Toning comes from a slight increase in muscle size and a decrease in body fat.
14) Sit-ups do not give you a six pack. Everyone has a six pack, you just need to lose enough body fat to unvail it.
15) Being skinny does not automatically mean you have a low body fat. Body composition is what matters most.
16) You can become stronger without adding any bodyweight. You just need to become more neuromuscular efficient.
17) Women will not get huge muscles from lifting heavy weight. Women have 10 times less testosterone than men and testosterone is a main player in adding muscle mass.
18) The more muscle mass you have, the more calories you burn daily.
19) You don’t need to do curls to get good biceps. Heavy rowing movements are excellent arm builders.
20) Deadlifts essentially work every muscle group in your body.
21) Squats do not inherently hurt your knees. Bad squat form hurts your knees.
22) Exercising increases energy levels.
23) Exercising decreases stress levels.
24) Consistency is the key to accomplishing any fitness or weight loss goal.
25) About 75% of people who start an exercise program will quit within 6 months. Let's decrease that number.