March 6, 2014
Health and Fitness Fact sheet: 32 Tid Bits of Knowledge to Improve Your Overall Health
There is a plethora of information out there to help you lead a healthier lifestyle, but who wants to take the time to look for it? That's what I'm here for, to give you some health and fitness information. All it takes is a few subtle changes to your diet or fitness routine to improve your overall health. Enjoy!
Eating late at night does not make you fat – overeating does.
The perimeter of the grocery store is where 90% of the healthy food is.
Thyroid hormone output and exercise intensity are positively correlated.
Healthy levels of testosterone are good for both men and women.
Unless you weigh less than 100 pounds, it’s unlikely you need less than 1000 calories a day to loose weight.
There are 3 types of skeletal muscle fibers – type I, type II-A, and type II-B.
80% of people who begin an exercise program will quit.
The body has 3 energy systems – ATP-PC, anaerobic glycolysis, and aerobic.
Dehydrating a muscle by 3% can cause a 10% loss of strength.
The more muscle mass you have, the more calories you burn at rest.
You can lose weight and still gain muscle; likewise, you can also gain weight while still losing fat.
Consistency and patience are key to long term successful weight loss.
Carbohydrates, protein, fat, and alcohol have 4, 4, 9, and 7 calories per gram respectively.
It takes about a 3500 calorie deficit to lose 1 pound.
Insulin and growth hormonehave an inverse relationship.
The average person can store 500 grams of glycogen.
Only fat and protein areessential macronutrients – carbohydrates aren’t (but that doesn’t mean you shouldn’t eat them).
Muscle glycogen is about 3 parts water to 1 part glucose.
The fat burning zone does not burn more total fat calories – only a higher percentage of calories from fat.
You’re never too old to dosquats.
Weight loss is not a physical challenge – it’s a mental one.
You can eat anything you want and still lose weight – but weight doesn’t always equal fat.
You can’t target fat loss – fat loss is systemic.
Muscle does not weigh more than fat – it’s just denser than it.
0 grams of fat on a label doesn’t always mean there’s no fat in the food product.
Whole grain bread can be highly processed – pick one that has few ingredients.