Facts about getting fit
- 1.You can't out-exercise a bad diet. It's more effective to avoid eating 100 calories than it is to burn it.
- 2.A pound of muscle burns 4-7 extra calories a day. Wanna burn fat in your sleep? Build muscle.
- 3.If you want to build muscle you need to learn progressive overload.
- 4.Don't rely on cardio to burn fat. Do it because it makes your brain & mood better. Cardio is like Intraday, Building muscle is like long-term investing to burn calories.
- 5.You don't need to have a six-pack. Just get your body to a level where you can be confident & prevent disease.
- 6.What you eat has an effect on your mental health. Food affects your mood.
- 7.Eating healthy is a ratio, not an event. Get 90% of your calories from nutrient-dense foods & 10% from fun sources.
- 8.Eat .8 to 1g of protein per lb of body weight to build & maintain muscle.
- 9.Volumize your meals with vegetables & water makes you feel fuller.
- 10.A diet is meant to be a lifestyle. Choose a diet that best fits how you live life.
- 11.Your focus should not be to lose weight as fast as possible. It should be to lose it in a sustainable way.
- 12.It's not about losing weight. It's about losing body fat & building muscle.
- 13.If you're gaining weight you're in a calorie surplus. If you're losing it's because you're in a deficit.
- 14.All diets that help you lose weight are because they make you eat fewer calories.
- 15.How you eat is as important as what you eat. Eat slowly & mindfully.
- 16.Weigh & measure yourself frequently, track your workouts & track your food. What you measure is what you manage.
- 17.Warm up with dynamic stretches & bodyweight exercises to boost performance.
- 18.Don't eat until you're stuffed. Eat until you're not hungry anymore.
- 19.Make light weights feel heavy. This keeps your form tight & your joints healthy.
- 20.Sleep is the lead domino for recovery, energy & appetite control. Make it a priority.
- 21.As you get in shape you must change your identity. Don't set a goal. Become the goal.
Last modified 6mo ago