22 Aug 2011 Top 25 Fitness Facts & Advice
by Karl Lenser
1 If you are not moving, you are not improving.
2 Newtonian Fitness Physics: Objects at rest (sedentary folks) tend to stay at rest, while objects in motion (active individuals) tend to stay in motion (keep moving). Active individuals find time to be active.
3 To lose a pound of fat tissue, you need to negate 3,500 calories through caloric cutbacks and an increase in caloric expenditure (exercise).
4 The BEST exercise is the activity or activities that you enjoy doing.
5 You have more than 650 muscles in your body. If you don’t use them, you lose them.
6 Unused muscle tissue does NOT turn into fat. They diminish in size, and this allows the fat tissue to “take over” this space.
7 Your metabolism is mostly determined by genetics and how much muscle tissue you carry. Muscle is metabolically more active than fat tissue.
8 Nutrition tip: Some excellent fruit choices include watermelon, blueberries, black grapes, bananas and kiwi.
9 Don’t say you don’t have time to exercise. There are 210 45-minute blocks of time within a week. Just four of these 45-minute segments equates to less than 1 percent of the week. You have to make time to move your body.
10 In order to gain energy, you need to expend energy. It is amazing how energized and refreshed one can be after just 30 minutes of movement.
11 We don’t stop moving because we get old, but we get old because we stop moving.
12 Adults usually experience a 2-5 percent reduction in their metabolic rate per decade.
13 Adding three pounds of muscle can increase your metabolism by as much as 7 percent.
14 Your heart is the size of your fist, but it can pump out around five gallons of blood per minute while at rest and up to 28 gallons of blood during maximal exertion. That is almost one gallon every two seconds!
15 Hydration Formula: “16 for 16” – drink 16 ounces of water or a sports drink for every pound you lose during exercise.
16 Salad Bar Savvy: Skip the iceberg lettuce and load up on spinach, romaine or green leaf varieties as they have more nutritional value than the standard iceberg.
17 Motivation is the key for change. It has to come from within. You have to WANT to get better, lose weight, gain energy, etc.
18 Dog Whisperer/Caesar rules apply to humans as far as lifestyle behaviors go. E.D.A. 1. Exercise regularly. 2. Discipline (necessary for adherence to a fitness program). 3. Affection (give yourself a reward when you meet a fitness goal).
19 Consistency is king when it comes to exercise success. “A slow and steady pace usually wins the race.” Think of the Tortoise and the Hare. The fitness journey is traversed one day at a time and one workout at a time.
20 Patience is a virtue and also another key ingredient in the fitness/wellness recipe. Example: For weight (fat) loss, 1-2 pounds per week is safe and effective.
21 When it comes to weight loss or getting in shape, the advertisements that have the following adjectives or phrases are probably not based upon exercise science principles: Quick, Easy, Fast, Immediate, “Turns Fat into Muscle,” 6-Pack Abs –GUARANTEED, No Perspiration Required, Immediate Results.
22 Think of food as fuel for the body. For most folks, over half of one’s caloric intake should come from complex carbohydrates, such as whole grain products, fruits and veggies.
23 When it comes to reducing the risk for heart disease and obtaining other health benefits, walking is the ideal choice.
24 Using a swimming pool is an awesome way to get fit, and it saves your joints from getting worn out prematurely. It is the ultimate low-impact exercise. You don’t have to swim to get in shape . . . just walking in a pool provides many benefits.
25 How you live your life determines the kind of life you will live. Physical activity and what you eat are the strongest determinants. Staying active and making healthy food choices greatly reduce your chances for many developing health problems and will allow you to live a more productive, enjoyable life.
