25 basic fitness facts that you should be aware to be able to achieve progress in the gym

1. Losing weight is not so much physical as mental challenge - it's all in your head and the biggest change has to start right there.

2. Dehydration of the muscles with only 3% can cause a 10 percent loss of their physical strength.

3. Proteins have the highest thermic effect of food (TEF)

4. Just because you're weak, does not automatically mean you have a low body fat percentage

5. Squats are an exercise that should be compulsory in any exercise program

 6. Body burns at times more calories over 23 hours, during which do not training than in one hour, during which it is subjected to intense physical activity.

7. 1 gram of carbohydrates contains 4 calories. 1 gram fat contains 9 calories. 1 gram of protein contains 4 calories. 1 gram of alcohol contains 7 calories.

8. To remove 0,5 kg of body weight you have to burn 3500 calories

9. An average person can store up to 500 grams of glycogen in its body

10. Muscle glycogen is composed of about 3 parts water and 1 part glucose.

 11. Can not cause fat loss in only one part of the body such as the abdomen. The truth is that belly will start decrease, even when the total percentage of fat in the body decline.

12. Muscle weighs as much as fat, but unlike them, they are denser and therefore muscular body always looks visually weaker though weight loss is the same as the limp.
  
13. Formulas for calculating body fat and ideal weight based on the ratio between height and weight can not be accurate because they do not take into account the individual physiological characteristics of each individual.

14. The more intense it is a workout, the greater effect it has on the burning calorie of the end of the physical activity.

15. By itself not eating late at night leads to weight gain - overeating, however in the TV during your favorite show or series night surely will make the scales jump up.

16. That in its content a product is listed as "whole grain" does not make it healthy.

17. There is a direct correlation between high fitness level of the people close to you, and your own physical form.

18. Much more difficult to gain 5 kg pure muscle mass than to download 5 kg body fat

19. In people over age 18, mast cells can be created but not lost - only shrunken.

20. 90% of the healthiest foods in the big chain stores are located in the perimeter around the shelves of fruit and vegetables

 

21. There are 3 types of skeletal muscle fibers - slow oxidative fibers, fast oxidative fibers, white muscle fibers.

22. The increase in physical strength is achieved by the hypertrophy of the muscles.

23. The more muscle a person has, the more calories can burn his body when at rest.

24. Healthy levels of testosterone in the body are equally important for both men and women.

25. 80% of people who start training fitness regime quit after the first or second week

How to build muscle mass?

Many fitness enthusiasts rely on intake of more carbohydrates when they want to rise muscle mass. If you also want to increase your muscle mass need total caloric intake is more than the calories you expend. Maybe the easiest thing is to increase the intake of carbohydrates, but this could be a mistake. 

When you take large amounts of carbohydrates, perhaps they will really help to raise your weight, yet the majority of it will be body fat and water. Carbohydrates increase insulin release - the pancreas hormone that stores calorie more in the form of body fat stores. Carbohydrates carry water, so they can easily make you look soft and puffy. Likely to become a few pounds heavier, but it will be muscle.

The secret to increasing volumes in the base period is to increase calorie intake,but to maintain a moderate amount of carbohydrates and increase your intake of healthy fats contained in olive oil, fish, olives, flax and peanut butter. They are healthy, because instead of being stored as excess fat, participate in crucial processes here include muscle growth and reducing body fat. It has been found that they are better mood and increase the mental capacity. Conclusively proventhat these fats protect muscle from inflammatory processes and degradation.

Include in your diet fish two or three times a week. Recommendations and linseed oil in the form of capsules or in liquid form.

Healthy fats are an excellent source of calories because they keep the muscles and stimulate growth. Giving your body of these products, facilitating both the preservation of muscle mass and increase her.

Briefly the main period to build muscle mass:
 
1. Keep the amount of carbohydrates in the moderate range.
 
2. Try to consume healthy fats every day. Gain them mainly from fish, flaxseed oil, nuts, seeds, olive oil, olives.
 
3. Maintain protein intake in moderate to high. Take 2.2 grams of protein per kilogram of body weight per day. No need to take more protein calories if you eat enough. Keep high protein diet when you want to clear the excess fat, then protein intake can lead to 3.3 grams per kilogram of weight.