Fitness Facts
1. Carbohydrates,
protein, fat, and alcohol have 4, 4, 9, and 7 calories per gram respectively.
2. It
takes a 3500 calorie deficit to lose 1 pound.
3. Insulin
and growth hormone have an inverse relationship.
4. The
average person can store 500 grams of glycogen.
5. Only
fat and protein are essential macronutrients – carbohydrates aren’t.
6. Muscle
glycogen is about 3 parts water to 1 part glucose.
8. You
don’t need to do cardio to lose weight.
9. The
fat burning zone does not burn more total fat calories – only a higher
percentage of calories from fat.
10. You’re
never too old to do squats.
11. Weight
loss is not a physical challenge – it’s a mental one.
13. You can
eat anything you want and still lose weight – but weight doesn’t always equal
fat.
14. You
can’t target fat loss – fat loss is systemic.
15. Muscle
does not weigh more than fat – it’s just denser than it.
16. 0 grams
of fat on a label doesn’t always mean there’s no fat in the food product.
17. Whole
grain bread is still a processed food – pick one that has few ingredients.
18. Eating
healthy is not more expensive than a junk food diet.
20. You can
get glucose from both protein and glycerol – not just carbohydrates.
21. Just
because a box says “whole grain” on it, it doesn’t make it healthy.
22. You
should never attempt weight loss at the expense of your health.
23. Being
vegetarian doesn’t just mean you don’t eat meat – it means you follow a
plant-based diet.
24. Workout
times and negative side effects are positively correlated.
26. Cooking
your food can both lower some nutrient content, and make some more
bioavailable.
27. There’s
a high correlation between the fitness level of the people close to you, and
your own physical fitness.
28. It’s
harder to put on 10 pounds of muscle than it is to lose 10 pounds of fat.
29. Once an
adult, fat cells can be created, but they cannot be lost – only shrunken.
30. Eating
at night does not make you fat – overeating does.
31. You
don’t need to do curls to get good biceps.
32. Being
skinny does not automatically mean you have a low body fat.
33. The
perimeter of the grocery store is where 90% of the healthy food is.
34. If bad
food is in the house, you’ll be more likely to eat it.
35. Thyroid
hormone output and exercise intensity are positively correlated.
36. Healthy
levels of testosterone are good for both men and women.
37. You
don’t need a gym membership to strength train.
38. Unless
you weigh less than 100 pounds, it’s unlikely you need less than 1000 calories
to lose weight.
39. Workout
intensity is positively correlated with the degree of EPOC – the afterburn
effect.
40. There
are 3 types of skeletal muscle fibers – type I, type II-A, and type II-B.
41. 80% of
people who begin an exercise program will quit.
42. The
body has 3 energy systems – ATP-PC, anaerobic glycolysis, and aerobic.
43. Strength
gains come from muscle hypertrophy and improved muscle fiber recruitment.
44. Dehydrating
a muscle by 3% can cause a 10% loss of strength.
45. The
thermic effect of food (TEF) is highest for protein.
46. Lactic
acid is not the cause of delayed-onset muscle soreness (DOMS).
47. The
more muscle mass you have, the more calories you burn at rest.
48. Direct
abdominal exercises are not necessary to get good abs.
49. You can
lose weight and still gain muscle; likewise, you can also gain weight while
still losing fat.
50. Consistency
and patience are key to long term successful weight loss.
http://www.coachcalorie.com/fitness-facts/
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Images are courtesy of FreeDigitalPhoptos.net
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