1. 1lb of muscle burns 6 calories a day vs. 1lb of fat which burns 2 calories a day
2. A 130lb woman can burn approximately 354 calories during a 45 minute session of stair sprinting
3. A 130lb woman can burn approximately 186 calories during 30 minutes of vigorous weight training.
4. 43 = PERCENTAGE OF AMERICAN ADULTS PROJECTED TO BE OBESE BY THE YEAR 2018
5. A waist circumference of more than 35 inches means you may be at risk for developing heart disease, high blood pressure, cholesterol and type 2 diabetes.
6. 20-30 = percentage by which your annual health care costs could increase if you have a large waist circumference versus a small waist circumference
7. Consume 30 grams of protein within 30 minutes following a weight workout to promote muscle-protein synthesis.
8. Shape your booty for that swimsuit: Lunges, squats, and bench step ups will be your best friend in the gym when it's time to give your back side a lift. Do 3 sets of 12 reps for each exercise. A set of 8-12lb dumbbells will be just what you need to burn fat, build muscle, and lift your booty.
9. Get a tight and toned waist! Hello side plank raise. This exercise targets the internal and external obliques as well as the transverse abdominis. Do 3 sets of 15-20 reps on each side.
10. Loose Fat and Gain Strength: Get the most of your results
Weight training: 3-5xs a week, 30-60 minutes
Cardiovascular training: 3-5xs week, 35-70 minutes
11. A workout that combines both cardio and resistance training will boost your metabolism's after burn effect to up to 48 hours.
12. Nutrition is 80% of the fitness equation.
13. 73= percentage of American Adults who say they don't do more to achieve a balanced diet because they don't want to give up their favorite foods.
14. 92 = percentage of adults and teens that cite lack of time as the top reason they eat fast food
15. 425 = number of calories in a bacon, egg and cheese breakfast taco = approximately 5 miles of running
16. 296 = number of calories in one slice of apple pie = 45-60 minutes of vigorous weight training
17. 120= number of minutes on average it takes me to prepare 5 days of meals and snacks for the week.
18. Clean eating = lean protein, complex carbohydrates, green leafy vegetables, fresh fruit, and lots of water. Limit processed foods that are high in sugar, salt, fat, and white flour.
19. Decrease the appearance of cellulite by limiting your consumption of sugar, salt, fat, coffee, and alcohol and increasing your water intake to at least 10 glasses of water a day.
20. VARY YOUR EXERCISE AND DIET DAILY IN ORDER TO AVOID FITNESS PLATEAUS.
Source: Oxygen Magazine and about-exercise.com
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