8 Amazing Fitness Facts You Ignored For Sure

michellekicks
michellekicks Posts: 3,624 Member
in Fitness and Exercise
Interesting article filled with tidbits:
http://www.youcefbanouni.com/388/8-exercise-facts-you-ignored-for-sure/

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1. A dehydration of 2% of your water volume can result in a decrease of muscular performance of 20 to 30%
2. When fasting for a long period (several days in a row, without eating ANYTHING), 30% of the weight loss is muscle loss.
3. Detraining (when you stop training) from resistance training for 2 weeks results on average in the loss of the performance acquired in 3 to 5 months of serious training. In aerobics (depending on studies/people) 8 weeks to 8 months are sufficient to lose ALL OF THE AEROBIC PERFORMANCE.
4. One can lose most of their fat by ONLY changing their diet, and with NO exercise whatsoever. The fact that exercise is necessary to lose fat is one of the most established and suffer-inducing social myths.
5. Full-body training maximizes hormonal response and therefore muscle development
6. The 3 standard (non-failure) sets or more do not provide more results than 1 single set to failure (muscle hypertrophy).
7. A caffeine intake of 13mg/kg of body mass can increase your peak force by about 50%
8. Fast music during effort makes you consume more calories

More detail and sources in the original article.

Discuss?
«13

Replies

  • brillmer
    brillmer Posts: 1,268 Member
    4. One can lose most of their fat by ONLY changing their diet, and with NO exercise whatsoever. The fact that exercise is necessary to lose fat is one of the most established and suffer-inducing social myths.

    Best tip anyone can ever retain or understand. I am living proof of it. Lost 50 pounds (mainly of fat) without doing any exercise at all. Simply caloric deficit and cleaning up my eating habits.

    I try to get this point across to as many people as I talk to.

    Great post, mrs mack =)
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    #4 surprises me.
    #7 is interesting... 50%??? That's roughly 1000mg for me. That seems like a lot, but I have no idea.
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    4. One can lose most of their fat by ONLY changing their diet, and with NO exercise whatsoever. The fact that exercise is necessary to lose fat is one of the most established and suffer-inducing social myths.

    Best tip anyone can ever retain or understand. I am living proof of it. Lost 50 pounds without doing any exercise at all.

    I try to get this point across to as many people as I talk to.

    Great post, mrs mack =)

    Most people on the boards and in the fitness community don't think weight loss = fat loss necessarily.
  • michellekicks
    michellekicks Posts: 3,624 Member
    #4 surprises me.
    #7 is interesting... 50%??? That's roughly 1000mg for me. That seems like a lot, but I have no idea.

    Yeah it's a lot. The original article says 15 shots of espresso or something to achieve it. Who would do that?! :laugh:
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    #4 surprises me.
    #7 is interesting... 50%??? That's roughly 1000mg for me. That seems like a lot, but I have no idea.

    Yeah it's a lot. The original article says 15 shots of espresso or something to achieve it. Who would do that?! :laugh:

    lol... ok, that makes more sense then.
  • froeschli
    froeschli Posts: 1,293 Member
    #4 surprises me.
    #7 is interesting... 50%??? That's roughly 1000mg for me. That seems like a lot, but I have no idea.

    Yeah it's a lot. The original article says 15 shots of espresso or something to achieve it. Who would do that?! :laugh:
    i'd be resting my head on the toilet waiting to throw up, not exercising with increased performance :ohwell:
  • LaurnWhit
    LaurnWhit Posts: 261 Member
    Wow! Thanks for posting!
  • Shetchncn1
    Shetchncn1 Posts: 260 Member
    #4 surprises me.
    #7 is interesting... 50%??? That's roughly 1000mg for me. That seems like a lot, but I have no idea.

    Yeah it's a lot. The original article says 15 shots of espresso or something to achieve it. Who would do that?! :laugh:

    Why not sleeping is overrated anyway :)
  • DopeItUp
    DopeItUp Posts: 18,771 Member
    #4 surprises me.
    #7 is interesting... 50%??? That's roughly 1000mg for me. That seems like a lot, but I have no idea.

    Yeah it's a lot. The original article says 15 shots of espresso or something to achieve it. Who would do that?! :laugh:

    I bet you could produce 50% more force after 15 shots of espresso. And you'd be able to fall asleep 3 days later.
  • MzManiak
    MzManiak Posts: 1,361 Member
    4. One can lose most of their fat by ONLY changing their diet, and with NO exercise whatsoever. The fact that exercise is necessary to lose fat is one of the most established and suffer-inducing social myths.

    Best tip anyone can ever retain or understand. I am living proof of it. Lost 50 pounds without doing any exercise at all.

    I try to get this point across to as many people as I talk to.

    Great post, mrs mack =)


    No. One can lose WEIGHT with only diet change. It will not all be fat. Without exercise, there will be a significant percentage of muscle mass along with the fat. You can actually increase your body fat % while eating at a deficit and losing weight.
  • froeschli
    froeschli Posts: 1,293 Member
    4. One can lose most of their fat by ONLY changing their diet, and with NO exercise whatsoever. The fact that exercise is necessary to lose fat is one of the most established and suffer-inducing social myths.
    Ah, but it doesn't say FAT ONLY. If you haven't got that much muscle to begin with, you won't miss it much after.
  • AJ_G
    AJ_G Posts: 4,158 Member
    #4 doesn't surprise me, all that is necessary for fat loss is a caloric deficit, that being said, weight lifting and adequate protein in take during fat loss will allow for the lowest muscle loss during weight loss
  • missshyeviolett
    missshyeviolett Posts: 310 Member
    #4 surprises me.
    #7 is interesting... 50%??? That's roughly 1000mg for me. That seems like a lot, but I have no idea.

    Yeah it's a lot. The original article says 15 shots of espresso or something to achieve it. Who would do that?! :laugh:

    CHALLENGE ACCEPTED! Lol
  • moosegt35
    moosegt35 Posts: 1,296 Member
    8) fast music during effort makes you consume more calories.


    What does this even mean?
  • timpicks
    timpicks Posts: 151 Member
    It means Ramones.
  • brillmer
    brillmer Posts: 1,268 Member
    #4 doesn't surprise me, all that is necessary for fat loss is a caloric deficit, that being said, weight lifting and adequate protein in take during fat loss will allow for the lowest muscle loss during weight loss
    ^ This.
  • rharris86dc
    rharris86dc Posts: 635 Member
    8) fast music during effort makes you consume more calories.


    What does this even mean?

    I was wondering the same thing! When I listen to fast music while working out, it pushes me to work harder. When I have a great workout, I tend to eat less.

    But I'm sure if I was listening to fast music while eating, I'd probably eat more. Which is why I don't, lol.
  • skparker2
    skparker2 Posts: 132
    4. One can lose most of their fat by ONLY changing their diet, and with NO exercise whatsoever. The fact that exercise is necessary to lose fat is one of the most established and suffer-inducing social myths.

    Best tip anyone can ever retain or understand. I am living proof of it. Lost 50 pounds without doing any exercise at all.

    I try to get this point across to as many people as I talk to.

    Great post, mrs mack =)


    No. One can lose WEIGHT with only diet change. It will not all be fat. Without exercise, there will be a significant percentage of muscle mass along with the fat. You can actually increase your body fat % while eating at a deficit and losing weight.

    That's what I was thinkin'! Not fat, weight! Trust me, I've had an uber busy month of overtime at work and my gym time has drastically dropped. Yet, I've been attempting to keep at a deficit and still am losing. A heck of a lot slower, but I'm still losing weight. Just dropped 2-3 pounds over the past week and a half (mostly due to stress, haha) but still!
  • skparker2
    skparker2 Posts: 132
    8) fast music during effort makes you consume more calories.


    What does this even mean?

    It means listening to some B.A. music while pumpin' iron, man!!! Fast-paced music gets you up and goin' and your heart beats faster. LOL, I listen to Black Veil Brides or heavy rock when working out. Good times :D
  • moosegt35
    moosegt35 Posts: 1,296 Member
    Yea, I do that too. But what does that have to do with how many calories I consume (eat)?
  • Jxnsmma
    Jxnsmma Posts: 919 Member
    Insert heart attack here!
  • whiteheaddg
    whiteheaddg Posts: 325 Member
    #3 is no joke! 19 days without lifting over Christmas break and I've yet to regain my pre-vacation bench reps. I also went into a cut at the end of January, but was able to reach pre-vacation parity on other lifts (squats, deads, oh press, rows) before doing so. Will now need to wait until fall/winter bulk before getting bench levels back up. I'm cancelling Christmas this year.
  • Dahamac
    Dahamac Posts: 213 Member
    The huge amount of caffeine is known by pro-cyclists who would use caffeine suppositories to avoid the upper-GI distress. UCI limits the amount of caffeine in blood for this reason and having too much caffeine is considered "doping"

    IIRC
  • redheaddee
    redheaddee Posts: 2,005 Member
    #4 surprises me.
    #7 is interesting... 50%??? That's roughly 1000mg for me. That seems like a lot, but I have no idea.

    Yeah it's a lot. The original article says 15 shots of espresso or something to achieve it. Who would do that?! :laugh:

    Caffeine IV. STAT. :laugh:
  • louiselebeau
    louiselebeau Posts: 220 Member
    #4 surprises me.
    #7 is interesting... 50%??? That's roughly 1000mg for me. That seems like a lot, but I have no idea.

    Yeah it's a lot. The original article says 15 shots of espresso or something to achieve it. Who would do that?! :laugh:

    I bet you could produce 50% more force after 15 shots of espresso. And you'd be able to fall asleep 3 days later.

    i have had more than 15 shots of espresso in one day. (throughout the day) I can let you know... when you do fall asleep... expect to sleep hard from the crash!
  • Espressocycle
    Espressocycle Posts: 2,245 Member
    I call bull on 8.
  • louiselebeau
    louiselebeau Posts: 220 Member
    The huge amount of caffeine is known by pro-cyclists who would use caffeine suppositories to avoid the upper-GI distress. UCI limits the amount of caffeine in blood for this reason and having too much caffeine is considered "doping"

    IIRC

    This is kind of awesome.
  • firstsip
    firstsip Posts: 8,399 Member
    2. When fasting for a long period (several days in a row, without eating ANYTHING), 30% of the weight loss is muscle loss.

    Wow, that's rough. No wonder I still struggle from my severe fasting days to try and gain/maintain any muscle.
    3. Detraining (when you stop training) from resistance training for 2 weeks results on average in the loss of the performance acquired in 3 to 5 months of serious training. In aerobics (depending on studies/people) 8 weeks to 8 months are sufficient to lose ALL OF THE AEROBIC PERFORMANCE.

    While this may be true, muscle memory also enables people who have trained extensively in the past to get back to peak or near-peak performance rather quickly following even years long breaks in training.
  • fgodfrey56
    fgodfrey56 Posts: 24 Member
    6. The 3 standard (non-failure) sets or more do not provide more results than 1 single set to failure (muscle hypertrophy).

    This interests me, I am trying to maximize the limited time I have available during the work week. Can anyone confirm this statement?
  • RunHardBeStrong
    RunHardBeStrong Posts: 33,069 Member
    #3 is no joke! 19 days without lifting over Christmas break and I've yet to regain my pre-vacation bench reps. I also went into a cut at the end of January, but was able to reach pre-vacation parity on other lifts (squats, deads, oh press, rows) before doing so. Will now need to wait until fall/winter bulk before getting bench levels back up. I'm cancelling Christmas this year.

    Agreed. I took a break through December and I'm still playing catch up. So frustrating!

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