100+ Fitness Facts + Fun Facts about Working Out to improve your Exercise

High-intensity interval training (HIIT) involves short, intense bursts of activity and help you burn more fat by increasing your metabolic rate.

Muscle is more metabolically active than fat, and building muscle can increase your metabolism, making you burn more calories.

Lifting weights will help you retain muscle and prevent the drop in metabolism that occurs during weight loss.

For much of history, human beings had an active lifestyle, but it did not include any kind of formal exercise.

Movement just for movement's sake is a relatively new phenomenon in human history.

Until recently, only the wealthy people had a chair with a seatback. Human beings used to either sat on the ground or on stools or benches.

A seatback makes sitting more passive than just sitting on a bench or stool because you use fewer muscles to stabilize your upper body. If you don't use your muscles in your body, they atrophy. And weak muscles make us more prone to pain.

Getting up every 10 minutes or so just to go to the bathroom or make yourself a cup of tea is turning on your muscles. It uses up fats and sugars in your bloodstream, and it produces molecules that turn down inflammation.

Interrupted sitting and not sitting in a chair that's nestling your body keeps your muscles going and is much healthier for you.

• The best way to keep your mind focused, steady, and undisturbed is meditation. 
• Read a lot and widely. Learn something new every day, but don’t limit yourself to superficial knowledge.
• Do anything that would challenge your intellect and test your memory.
• Engage in meaningful conversations with the people you love about a wide range of topics.
• Have a hobby. 
• Turn off the TV and spend a few days away from the computer. 

Our ancestors walked about 5 miles a day - or about 10,000 steps. Many people are moving less than they did before the pandemic. If 10,000 steps feel too out of reach, it's OK. It doesn't really matter what you do, as long as you're focused on movement.

In villages in remote parts of the world where people don't have chairs or a hunter-gatherer camp, people sit on average 10 hours a day. So it is not unnatural to sit a lot, but it is problematic if that's all you do.

Walking is an easy and accessible form of exercise that can combat brain ageing and memory loss.

Whether it was the easiest form of movement or a way to get some headspace, the past year has shown the benefits of walking in our day-to-day lives. Just because lockdown is easing, it doesn’t mean that the love affair with walking will end either. 60% of people say they will continue to use walking as one of their main ways of keeping fit in 2021, according to research.

While it isn’t as high intensity as other forms of cardio such as running, it is effective in its own right, and no matter how fit you are, it is extremely beneficial. Walking is particularly good for people who suffer from “knee, ankle or back problems as it can reduce pain and improve your circulation and posture.

There are a whole load of benefits you can get from walking. It can help you improve your breathing, lower your heart rate, feel happier, become more connected to your environment, and experience less pain if you struggle with pain-related health issues.

Studies show protein consumption doesn’t cause kidney disease.

Sedentary: This inactive lifestyle is categorized by too little movement due to excessive physical lethargy. Sedentary comes with health risks like obesity, type II diabetes, and heart disease.

Sensible: The science says that this space is the best place, and it’s not that hard to get here. We don’t have to exercise obsessively to be healthy. Sometimes “sensible” is the best you should do.

Superfluous: As opposed to excessive lethargy, this is excessive activity. Too much exercise can lead to depression, injury, and compromised immunity.  

The way to change this sedentary epidemic:

• Exercise and be active all day, not just for an hour a day.
• Rethink your working style.
• Limit the number of sitting hours.
• Make it a habit to eat right.

Muscle cells and fat cells are completely different and one doesn’t turn into other. It’s like saying “your liver will turn into lungs”.

The reason you see big bodybuilders get fat off-season is their eating habits. If you stop working out and eat the same amount of food, you will get fat and you will lose your muscle size and definition.

Regular exercise can treat mild to moderate depression, as good as the antidepressants.

Exercise provides us with feel-good chemicals made naturally inside our body, as the brain releases endorphins, dopamine, and serotonin.

Exercise is a voluntary physical activity undertaken for the sake of fitness. You may think exercise is normal, but it’s a very modern behaviour. Instead, for millions of years, humans were physically active for only two reasons: when it was necessary or rewarding. Necessary physical activities included getting food and doing other things to survive. Rewarding activities included playing, dancing or training to have fun or to develop skills.

But no one in the stone age ever went for a five-mile jog to stave off decrepitude, or lifted weights whose sole purpose was to be lifted.

Your muscles are already toned or you wouldn’t be able to move around. They’re just not visible because of the layer of fat covering them.

• Weight loss can cause health issues, too.
• Obesity is often multifactorial.
• Calories in vs. calories out” is far too simplistic.
• Food preference and lack of education about healthy food may play a bigger role.

Although there are many potential health effects of diet sodas and artificial sweeteners, weight gain is not one of them. Your body can’t store fat out of nothing.

For some people, consuming certain beverages may trigger a craving for another food. If you know when you drink diet soda, you are going to crave some other food, avoid it.   

There is no convincing evidence regarding the effect of dietary cholesterol on cardiovascular disease. There are several studies showing egg consumption increases the good cholesterol, HDL. In fact, Mayo Clinic Suggests that healthy people can safely eat up to 7 eggs per day.

The main drivers of hypertrophy are volume and intensity. As long as you increase your hard sets on each muscle group, your muscles will grow. It doesn’t matter how many reps you perform. 

Strength, on the other hand, relies on heavyweights. So if your goal is the strength, heavy weights with low reps will work best.

 Your eating has to be in check. About 80% of what you look like is based on diet.

It’s a calorie game, people often overestimate the amount of food they burn in an hour-long session. Do the math, and figure out your weight-loss goals.

No matter how many crunches you do, someone with 20% body fat will never have abs like someone with 8% body fat. 

To lose weight quickly, you’ll need to burn as much fuel as you can with intense exercises like squats, dips, pull downs, dead lifts and shoulder presses while following a strict diet.

The only time when you burn fats exclusively is when you are asleep. 

Interval training, a mix of low and high intensity, will produce the best results.

It’s not that they’re inherently bad for you, but that they won’t keep you full. 

Whole foods have more fiber and take up more stomach volume, which keeps you feeling satisfied. They also require more digestive work, so use more energy and keep the metabolism up.

For the biggest benefits of exercise, try to include at least 2½ hours of moderate-intensity physical activity (e.g. brisk walking) each week, 1¼ hours of a vigorous-intensity activity (such as jogging or swimming laps), or a combination of the two.

Most adults in high-income countries, such as the UK and US, don’t get the minimum of 150 minutes per week of physical activity recommended by most health professionals. Everyone knows exercise is healthy, but prescribing and selling it rarely works.

We all believe we should exercise more. So why is it so hard to keep it up?

We list the most common and unhelpful workout myths.

Functional core strength is essential for more than just athletic performance; it's a key factor in daily life activities, from lifting groceries to maintaining good posture while sitting. Strengthening the core involves working the muscles around your trunk and pelvis, which are crucial for stability and balance. Physiologically, a strong core reduces back pain, improves posture, and prevents injuries. Psychologically, engaging in core-focused exercises has been linked to improved self-esteem and stress reduction.

Each muscle is made up of thousands of tiny muscle fibers. When you do body weight exercises, your muscles develop tiny tears in the fibers. When you rest, your body begins repairing your damaged muscle cells by fusing torn muscle fibers back together and laying down new proteins within each muscle cell.

Your nervous system, circulatory system and endocrine system all contribute to muscle repair and growth. The continued repair process creates bigger and stronger muscles.

There's nothing strange or wrong about sitting. However, you'll run into trouble if sitting is all you do. 

Only about 20 percent of Americans get the minimum level of exercise, which is 150 minutes a week of moderate to vigorous physical activity. 

But the fact that people struggle to exercise isn't' a personal failing. We are doing what we evolved to do, which is to avoid physical activity when it's' neither necessary nor rewarding. 

Most people won't build much muscle from traditional cardio such as walking or jogging.

But cardio that involves high-intensity exercises like plyometrics or high-volume weight training can help you build muscle to an extend. Beginners can build some muscle with hiking, skiing, and other outdoor cardio.

• Carbs make you fat.
• Eating breakfast is necessary to lose weight.
• Weight loss diets work.
• Fat makes you fat.
• Fast food is always fattening.

• Modern fitness is shaped by neoliberal ideas of the optimizable self, by consumer capitalism, by race and class privilege, and by gender norms.
• The fitness industry has a history of exclusion, catering to middle- and upper-class white people with disposable income

Just as the rich get richer, the fit tend to get fitter and too often, the poor get sicker. And then there’s the problematic fact that exercising has, for several decades, been linked to virtue, creating stigmas against people who can’t or don’t want to or even don’t look like they work out.

Many people have failed to distinguish the difference between “movement” and that dreaded word “exercise.”

“Movement,” is an all-encompassing term that includes both fitness and the general physical activity we participate in day-to-day whereas “exercise” is is planned and structured training.

• Set small daily goals and aim for daily consistency rather than perfect workouts. It's better to walk every day for 15-20 minutes than to wait until the weekend for a three-hour fitness marathon. Lots of scientific data suggests that frequency is most important.

Most people exercise because they hope to lose weight. In truth, our bodies have not evolved to burn more calories the more physically active we are.

Research shows that people who are more physically active don’t burn more calories necessarily than people who are more sedentary. The body keeps energy expenditure within a narrow range so that we can meet our demands every day.

If you spend a lot of energy on exercise, your body will respond by spending less energy on other things. However, you still need to exercise. This is not a free pass.

Diet and exercise are two separate tools with two separate jobs. You can’t trade them back and forth. 

If you don’t exercise today, you can’t just watch your diet, or if you don’t want to diet, you can’t just exercise more. You need to diet to watch your weight. You need to exercise for everything else.

Anabolism. it is a process of synthesis.

• The body’s cells use the process of anabolism to create complex molecules from simple ones. 
• Anabolism takes a lot of energy to happen. That energy is supplied by its other half called Catabolism. 

Catabolism. it is the break down of large complex molecules in the body. 

• Glycolysis. the process via which the body breaks down glucose and generates energy, and the hydrolysis of adenosine triphosphate (ATP) which powers the muscles are two perfect examples of catabolism.

Both sexes have the same body structure but different hormonal make-ups which may mean a difference in muscle strength but does not mean they should work out any differently. 

“Men tend to focus on abs, chest and arms, and women tend to focus on gluts and legs,” Maik Wiedenbach notes. “They’re each forgetting one half of their bodies.”

The conventional wisdom is that stretching elongates the muscle and helps prevent injury. Conversely, stretching before a workout will weaken the muscle by 30%, and the reduced tension may increase the risk of injury. 

Do warm up by walking before cardio or doing light weights before intense training, and do stretch after a workout.

Hunter-gatherers typically live about seven decades. They become grandparents but don’t retire; they stay very active.

Staying active helps turn on all kinds of repair and maintenance mechanisms of the body that keep us healthy as we age. 

Recent studies show that our metabolism slows down much later than previously thought. Your metabolism is stable from about 20 to 60 years old, unlike previously believed. Still, it is up to us to choose to live long and healthy lives.

Ensure that exercise is not only necessary but also fun and social.

You don’t have to run a marathon or climb Mount Everest. Just climb the stairs in your building or walk to work instead of driving or walking your dog. These things have huge benefits.

Eating food increases your metabolism for a while because extra calories are required to process your meal. This is called the thermic effect of food (TEF).

Protein increases your metabolic rate by 15-30%, carbs by 5-10% and 0-3% for fats. Eating protein makes you feel full and prevent overeating.

Exercise not only has a big impact on your muscles and heart but affects every part of your body. Exercise is affecting how those other systems spend their energy and how active they are.

For example, people who exercise more have less inflammation. 

It is the culmination of technical skill, artistic expression and dedication to creating a compelling and visually appealing dance performance.

The way you execute the dance moves might be the reason why your moves don't look like those of the choreographer.

Using the following variations of initiations, endings and textures will help you adjust the movements. With that you can either make a dance appear soft and floaty or sharp and powerful. This changes completely how a move feels and what it looks like.

There is this idea that running wears away your cartilage and causes arthritis in the knees. But it is not valid. Studies show that people who run more are less likely to get arthritis in their knees and more likely to benefit from physical activity.

Knee injury is indeed most common among runners. But these injuries can be prevented by learning to run properly.

Let’s not oversell exercise as medicine. Although we never evolved to exercise, we did evolve to be physically active just as we evolved to drink water, breathe air and have friends. Thus, it’s the absence of physical activity that makes us more vulnerable to many illnesses, both physical and mental. In the modern, western world we no longer have to be physically active, so we invented exercise, but it is not a magic bullet that guarantees good health.

This myth is for the ladies. There is no such thing as toning up muscles. Muscles don’t tone up. You either build muscle or you don’t. 

The female bodybuilders use hormones and workout for hours every day for years to look like that.

When food is limited, every calorie spent on physical activity is a calorie not spent on other critical functions, such as maintaining our bodies, storing energy and reproducing.

Because natural selection ultimately cares only about how many offspring we have, our hunter-gatherer ancestors evolved to avoid needless exertion – exercise – unless it was rewarding. So don’t feel bad about the natural instincts that are still with us. Instead, accept that they are normal and hard to overcome.

Being physically active has an indirect advantage that goes beyond burning calories: spending less energy on other aspects of our body like inflammation levels, reactivity to stress and other unwanted areas.

Exercise then becomes a way to redirect and refocus energy expenditure and an auto-adjustment of metabolism.

• Physical activity is just moving, such as sweeping the floor or making dinner.
• Exercise is an intentional physical activity that’s done for the sake of health and fitness.

We can survive by sitting in chairs and pushing buttons and never having to break a sweat. But our ancestors had to be physically active to survive. They also struggled to get enough calories to get through the day, so they were careful not to do physical activity when it wasn’t necessary.

To be active

• Use the stairs instead of the elevator.
• Get at least 30 minutes of activity every day. If the idea of sweating at the gym for hours on end doesn’t sound appealing to you, then head outside for a game of ultimate Frisbee. Or, try going for a walk or a run. The important thing is that you get moving!

Guts is a formidable warrior with incredible strength. Engage in regular physical exercise to build strength and endurance. Incorporate weightlifting, cardiovascular workouts, and martial arts training to improve your physical abilities.

Exercise helps one regulate their body, keeps it in shape and is essential for us no matter how much we eat. 

If we live with the hunter-gatherer societies and see how they live, work and eat, the diet fads like vegan, paleo etc. will seem ridiculous and even dangerous.

One has to eat plenty of plants, roots, pulses, honey and burn it by having an active lifestyle 24 hours a day, not just an hour at the gym.

Be fit both mentally and physically. Just being a fox won't help if you don't have the power of an elephant. See the balance of power and wisdom contained in the King of the Jungle.

Spices and chilli, as well as coffee, will temporarily boost our metabolism for a short period of time, almost insignificantly.

A recently published study used data from 6,500 people from 29 different countries.

It found evidence that shows that the base metabolic rate of an infant shoots to almost double that of an adult shortly after birth but then begins to steadily decline until about the age of 20.

Then from age 20 – 60 it remains the same and then it slowly begins to decline again after the age of 60 reaching a 20% reduction by age 95. 

There are many genetic and lifestyle factors that affect how excess weight is added to the body. What we do know now, however, is that skinny people burn the same amount of energy per pound of weight as people who are overweight. So the difference in weight has to be attributed to other factors.

• Physically set aside time in your schedule to be active. Pencil in workouts for three weeks so that fitness won't be "squeezed in" (or squeezed out). 

• Find fitness buddies. 

• Notice all of the benefits you get from working out. It will keep you coming back for more.

Whenever you move to do stuff, that's physical activity. Exercise, however, is a voluntary physical activity that one undertakes for the sake of fitness.

Exercise is a modern behavior. Humans, for many ages, were only physically active when it was necessary or when it's rewarding. Gathering food among other survival activities are considered necessary while playing, dancing, and developing skills, are rewarding.

Some studies found green tea and oolong tea can increase metabolism by 4-5%. The teas help convert some of the fat stored in your body into free fatty acids, which may increase fat burning by 10-17%.

The American Heart Association now advocates for 10 minutes — yes, only 10 minutes — of movement a day. When we break the term down in this way, it becomes clear that most of us may be closer to our goals than we think.

The transition into the post-pandemic world is a perfect time for young professionals — and anyone, really — to rethink their health habits and shed the “exercise guilt” they may be feeling. It’s time to recalibrate our routines to a moderate pace and place.

Long periods of sitting burn fewer calories and can lead to weight gain.

If you have a desk job, try standing up for short periods. You can also invest in a standing desk.

Exercise is good for you. Virtually all medical professionals would sign off on that proposition, and so would most of the rest of us, even at a time when some portion of the population rejects plenty of other health-related expertise, like calls for vaccinations.

Being physically active has been shown to decrease the risks of developing cardiovascular disease, diabetes, and some cancers. It is known to combat anxiety and depression; strengthen bones and muscles; sharpen cognition; improve sleep and extend longevity. 

A new term, “exercise guilt,” has cropped up in the past few years to capture the disappointment we feel when our fitness goals go unmet. When we fall short, we get dispirited and are less likely to exercise at all, putting us at risk for a host of destructive physical and psychic effects, which compromise high performance.

Like any unmet goal we set for ourselves, it’s helpful to ask, is this guilt the result of falling short or shooting too long?

Exercise is like a wonder drug for many health outcomes: reducing blood pressure, reduces the risk of diabetes of heart diseases and slows developing cognitive impairment from Alzheimer's and dementia. 

But as for losing weight, it helps more in weight maintenance than in losing the actual weight.

Exercise accounts for a small portion of daily calorie burn.

Even when you work out, those extra calories burned only account for a tiny part of your total energy expenditure, only around 10 to 30 percent, depending on the person. It's not nearly equal to food intake.

Dancers often imitate real-life objects with their movements as it can be seen in different types of textures:

• Floaty: Starting of a little faster and then going slow.
• Speed ramp: Going slow to fast.
• Stop motion: Performing a move with little stops.
• Honey: Going fast to slow but your body continues to hold tension like your moving through honey.
• Shaky: Like you're freezing and shivering.
• Sharp: Fast movement from initiation to dime stop.
• Soft: Flowing all the way through.
• Bouncy: Bouncing to add a groovy vibe.

Soreness you feel the day after your workout is not an indicator of how hard you worked out and has nothing to do with lactic acid.

Delayed Onset Muscle Soreness (DOMS) usually occurs when you start a new program after a long break or change up your program. If you are making progress with your weights, you don’t need to get sore. 

The more fat you have to lose, the easier it is to lose it. On the other hand, the less muscle mass you have, the easier it is to build muscle. 

So if you are a beginner in both aspects, meaning you have a lot of fat to lose and a lot of muscle to gain, losing fat and building muscle at the same time is possible and easier for you.

Exercise is a  movement of the body to enhance physical fitness. 

Most people know that exercise is important for the physical development of the self, yet a majority of them are skipping exercise often.

Technically the body is deprived of nutrients in the morning, so will tap fat stores-- but it is the wrong approach. 

Working out on an empty stomach burns more muscle, which defeats the purpose of any fat-loss diet. Working out in a fasting state is sub-optimal, since the lack of nutrients will not allow for peak performance.

Some studies show that yolks helped to reduce LDL, or the bad cholesterol.

The yolk contains most of the vitamins and minerals in the egg, plus half the protein. Since an egg white-only breakfast is nearly fat free, it will cause a significant insulin spike and promote hunger cravings as well as energy swings later in the day.

After you break down your muscle with your workout, you need to start the muscle protein synthesis by eating protein rich in leucine. However, this window of opportunity is much longer than 30 minutes. You have about 48 hours to stimulate muscle protein synthesis and the closer you get to your workout the better. 

This protocol is designed for rapid muscle gain with minimal time spent in the gym. It focuses on high-intensity, low-frequency workouts that rely on simple but effective exercises to trigger growth.

The key is to perform minimal sets with maximum intensity and sufficient recovery time to promote muscle growth.

This section deals with breaking personal limits in physical performance through unconventional methods, such as using kettlebell swings to improve posterior chain strength, which Ferriss claims can significantly enhance athletic performance and fat loss with minimal time investment.

Capsaicin, found in peppers, can boost your metabolism. At acceptable doses, pepper can burn ten additional calories per meal.

Skeletal muscle has a very low metabolic rate when at rest, at just 6 calories per pound. That's three times as much as fat, so building muscle definitely helps your daily fat-burn. But you might be better off building your brainpower: a pound of brain actually burns 109 calories a day.

Exercise, and don't sweat the big muscles if you don't want to. Any exercise will do. 

• Regular Aerobic Exercise: Great for both your physical and mental health. Increases the production of dopamine and boosts creativity.
• Preparing Your Own Meals. It’ll take some getting used to, but it’s a habit that’ll boost your health, wealth and productivity. 

Until recently just about every weight-loss programme involved exercise. 

The truth is that you can lose more weight much faster through diet rather than exercise, especially moderate exercise such as 150 minutes a week of brisk walking. However, longer durations and higher intensities of exercise have been shown to promote gradual weight loss. Regular exercise also helps prevent weight gain or regain after diet. Every diet benefits from including exercise.

Many people are scared of running because they’re afraid it will ruin their knees. These worries aren’t totally unfounded since knees are indeed the most common location of runners’ injuries. But knees and other joints aren’t like a car’s shock absorbers that wear out with overuse. Instead, running, walking and other activities have been shown to keep knees healthy, and numerous high-quality studies show that runners are, if anything, less likely to develop knee osteoarthritis. The strategy to avoid knee pain is to learn to run properly and train sensibly.

Most people don’t like exercise and have to overcome natural tendencies to avoid it. For most of us, telling us to “just do it” doesn’t work any better than telling a smoker or a substance abuser to “just say no!” To promote exercise, we typically prescribe it and sell it, but let’s remember that we evolved to be physically active for only two reasons: it was necessary or rewarding.

So let’s find ways to do both: make it necessary and rewarding.  For example: if you agree to meet friends to exercise regularly you’ll be obliged to show up, you’ll have fun and you’ll keep each other going.

Exercise is a powerful tool for mental health, offering a range of benefits that extend beyond physical fitness. Engaging in physical activity, whether it's a high-intensity workout or a gentle walk, can significantly boost endorphin levels. These endorphins act as natural mood lifters, reducing stress and anxiety while promoting feelings of happiness and relaxation. Exercise also has a positive impact on other mood-related chemicals like dopamine and serotonin, further enhancing its mental health benefits.

Did you know intermittent fasting has more benefits than just weight loss?

• It can lead to a longer life and leaner body
• It can also improve brain function and protect against chronic diseases

According to Dr. Mark Mattson, these benefits are due to changes in our metabolism during fasting periods.

His research, published in the New England Journal of Medicine, revealed that intermittent fasting can even protect against diseases like type 2 diabetes and cancer.

Let’s not demonise a behaviour as normal as sitting. People in every culture sit a lot. Even hunter-gatherers who lack furniture sit about 10 hours a day, as much as most westerners. But there are more and less healthy ways to sit. Studies show that people who sit actively by getting up every 10 or 15 minutes wake up their metabolisms and enjoy better long-term health than those who sit inertly for hours on end.

If you work all day in a chair, get up regularly, fidget and try not to spend the rest of the day in a chair, too.

A common myth is that people uncontaminated by civilisation are incredible natural-born athletes who are super-strong, super-fast and able to run marathons easily. Not true. Most hunter-gatherers are reasonably fit, but they are only moderately strong and not especially fast. Their lives aren’t easy, but on average they spend only about two to three hours a day doing moderate-to-vigorous physical activity. It is neither normal nor necessary to be ultra-fit and ultra-strong.

Despite rumours that our ancestors’ life was nasty, brutish and short, hunter-gatherers who survive childhood typically live about seven decades, and they continue to work moderately as they age. The truth is we evolved to be grandparents in order to be active in order to provide food for our children and grandchildren. In turn, staying physically active as we age stimulates myriad repair and maintenance processes that keep our bodies humming. Numerous studies find that exercise is healthier the older we get.

Many medical professionals follow the World Health Organisation’s recommendation of at least 150 minutes a week of moderate or 75 minutes a week of vigorous exercise for adults. In truth, this is an arbitrary prescription because how much to exercise depends on dozens of factors, such as your fitness, age, injury history and health concerns. Remember this: no matter how unfit you are, even a little exercise is better than none.

• Your protein intake. Your muscles need adequate protein to repair themselves.
• Your calorie intake. Even if you eat a lot of protein, you won't build muscle if you don't eat enough calories daily.
• Your sleep schedule. You won't be able to optimize muscle growth when you don't give your body a chance to recover.
• Your lifting routine. Two key strength training concepts to pay attention to are frequency (how often you train a muscle group) and volume (the total load you place on a muscle.)
• Your training age. The more you advance, the less muscle growth you'll see. The closer you get to your maximum genetic potential for muscle growth, the harder it gets to build more muscle.
• Your real age. Building muscle gets harder as you age.

Muscle-building starts the moment you challenge your muscles to do something. Real beginners will see improvement within six weeks and advanced lifters within six to eight weeks of switching up their regular strength training workout.

 ... and do higher repetitions than men.

Because women’s testosterone is lower, they likely won’t be able to lift as much weight as men, but the typical three-pound lady dumbbells won’t work because the resistance is too low to create change in the muscle. 

Everyone should do six to eight repetitions with a weight that challenges them.

Caffeine in coffee can boost metabolism by 3-11%. It also promotes fat burning. However, coffee affects lean women more, with fat burning by 29% compared to only 10% for obese women.

The rationale behind this myth is the fact that when you eat, your energy expenditure goes up during digestion. 

The problem with this myth is that the amount of extra calories you burn during digestion is directly correlated with the calories you consume. That means eating ten 200 Calorie meals increase the metabolism at the same rate as eating two 1,000 Calorie meals.

Breakfast means breaking your fast. It doesn’t mean early morning meal. Some people are just not hungry when they wake up. Forcing them to eat breakfast leads to unnecessary calorie consumption.

They won't really help you lose weight. Research suggests regularly sleeping in colder temperatures may be optimal for weight loss as they stimulate the production of brown fat, the "good" fat. Brown fat keeps us warm by burning through "bad" fat stores.

Turn down the heat at night. You'll trim your belly and your heating bills.

Exercise also has a psychological benefit of making us feel great.

Using exercise as a social activity, we improve our self-esteem and get to meet new people, forming healthy and positive connections

After a lot of experiments I have found certain exercises and things that makes me feel the healthiest. For example I feel healthiest when I have worked out in the morning and had a proper breakfast.

I feel healthiest when I go to bed early.

I want you to write whatever comes to your mind.

This myth is usually followed with “X makes you fat, not calories”. That X is usually a macronutrient such as carbs or fat. Sometimes it’s a chemical found in the foods.

CICO principle is still alive and people who respect this principle lose weight and keep it off successfully. It’s mostly the people who look for a shortcut that fail to lose weight and to keep it off.

Mental fitness simply means to cultivate positive values and keep your mind active towards something that will make you happy.

Mental fitness is the only way to prevent mental aging.