You know exercise is important but you don’t fully understand the impact. Read on for mind-blowing facts about exercise, fitness and working out.

  1. You need to burn about 3500 calories to lose 1 pound of fat.
  2. The average person can store 500 grams of glycogen.
  3. You burn more calories during the 23 hours you don’t exercise than the 1 hour you do.
  4. You’re never too old to do squats.
  5. Weight loss is not a physical challenge– it’s a mental one.
  6. You can eat anything you want and still lose weight – but weight doesn’t always equal fat.
  7. Zero grams of fat on a label doesn’t always mean there’s no fat in the food product. Always check the ingredients.
  8. Just because a box says “whole grain” on it, it doesn’t make it healthy.
  9.  Workout times and negative side effects are positively correlated. The quality of your workouts is more important than the quantity.
  10. Cooking your food can both lower some nutrient content, and make some more bio-available.
  11. Eating at night does not make you fat – overeating does.
  12.  90% of people **underestimate** how many calories they need to eat to lose weight. Use mycalorie calculator to determine the correct calorie intake for fat loss.
  13. There are 3 types of skeletal muscle fibers – type I, type II-A, and type II-B.
  14. 80% of people who begin an exercise program will quit. About the same goes for people starting a diet.
  15. Dehydrating a muscle by 3% can cause a 10% loss of strength. Drink plenty of water throughout the day.
  16. Lactic acid is not the cause of delayed-onset muscle soreness (DOMS). Lactic acid returns to normal levels within 60 minutes of finishing exercise.
  17. The more muscle mass you have, the more calories you burn at rest. Muscle tissue eats fat at all hours of the day.
  18.  The thermic effect of food (TEF) is highest for protein. Up to 30% of its calories are used for digestion and assimilation.
  19. The body has 3 energy systems – ATP-PC, anaerobic glycolysis, and aerobic.
  20. Healthy levels of testosterone are good for both men *and* women.