Did You Know…

This Blog Post will be updated weekly with a fun and/or useful fitness fact. One of these “Did You Know” facts are posted every week on Consequently Fit’s Instagram account along with a “Do This Today” and a “Guidelines & Tips” weekly post. Follow @consequently_fit on Instagram!

Topics below include:

Did You Know…
Training with Free Weights Produces Better Gains than Machine Training?

Did You Know…
After exercise, there’s a 2-hour window for packing in nutrients?

Did You Know…
You Can’t “Run Off” Weekend Cheat Calories?

Did You Know…
Swimming is both cardio plus strength training?

Did You Know…
Weight-bearing exercise performed 3-5 times per week reduces Osteoporosis?

Did You Know…
After age 30, not being active results in losing 3-5% of muscle per decade of your life?

Have You Plateaued?
Did You Know… The body adapts to an exercise program in 6 to 8 weeks!

Trying to Lose Weight?
Did You Know… Not including exercise? Your chance of success is 10%!!

Did You Know…
Jumping Rope Produces Big Gains

Did You Know…
You Do Not have to Age?

Did You Know…
0.36 Multiplied by your Weight in Pounds Gives You How Many Grams of Protein you Need Each Day?

Did You Know…
Training with Free Weights Produces Better Gains than Machine Training?

The problem with training strictly on machines is supportive muscles don’t get challenged. If you are new to weight training, starting out on machines is ideal because it guides your movements keeping you in the correct path of motion.

When you are ready to advance your strength training, jump off the machines and grab some free weights (dumbbells or kettlebells). For the same type of exercise, you may find you need to drop the weight.

Remember, the machines guide you through the motion and the supportive muscles really don’t get much activation. When you switch to free weights, those supportive muscles will now get challenged and they are weak at first. In fact, it’s best to drop the weight when you first start out using free weights. This will help prevent injuries and ensure you develop proper form. Do NOT start free weight training using heavy weight!

Did You Know…
After exercise, there’s a 2-hour window for packing in nutrients?

If you want to optimize the effects of your workout sessions, be sure to properly fuel not just before the activity, but AFTERWARDS as well. Once you put in the hard work, your body is primed for nutrient intake and ready to utilize what you consume in a very efficient manner. Your window of opportunity to maximize what your body does with the food you eat is 2-hours.

Especially important during this 2-hour window is to include protein. Protein will aid in muscle repair. Good quality carbs are also important to help refill your muscles stored glycogen. Glycogen is your immediate fuel source when you begin working out. Properly refueling will help you better perform the next day’s workout session.

So, post-workout, combine protein with carbs.
==> Protein helps Repair
==> Carbs help Replenish

Did You Know…
You Can’t “Run Off” Weekend Cheat Calories?

Are you someone that is on good health “behavior” during the weekdays, but when the weekend hits, you loosen up on your diet thinking that when Monday rolls around you’ll just run it off? If so, you are likely frustrated that all your good efforts lead you to seemingly no success. Why?

If you are essentially “cheating” from Friday through Sunday, you potentially are consuming 9500 calories! This is assuming you completely let up on your dietary restrictions. Now, Monday comes around and you go out for a 5 mile run. That run is only going to burn around 500 calories…nowhere near what you might have consumed in excess by letting loose on the weekend.

A treat here and there is fine, just keep in mind you will get nowhere fast in achieving healthy living if you are only good on the weekdays. Relaxing on the weekend is one thing, but don’t completely blow it!

Did You Know…
Swimming is both cardio plus strength training?

You probably already associated swimming as a good cardiovascular exercise (elevates the heart rate), but because of the resistance provided by the water on every stroke and every kick, swimming also gets credit for building strength in your muscles.

If you are short on time and want to fit in both cardio and strength, find a water hole and swim!

Did You Know…
Weight-bearing exercise performed 3-5 times per week reduces Osteoporosis?

If your feet and legs support your body during an activity, that’s “weight-bearing” (jog/run, hike, dance, stair climb, even walk). Strength training provides even more bone protective effects.

GOAL: Aim for 30-45 minutes three to five times per week.

Did You Know…
After age 30, not being active results in losing 3-5% of muscle per decade of your life?

This is likely the cause of falls and fractures in older adults. It is definitely a factor in weight gain. As muscle is lost, your natural ability to burn calories coincides resulting in slower metabolism, or the rate at which your body burns calories. Less muscle = slower calorie burn.

Muscle is an active tissue meaning a leaner person burns more calories than a fluffier person while they are both just sitting and reading this blog post. Fat is a storage tissue holding onto calories. As we age, strength training becomes imperative to keep metabolism from slowing to a snail’s pace. Add to that… muscle keeps you strong and STABLE. Do you want to be that old person on the floor screaming, “I’ve fallen and I can’t get up”? No, you don’t! It’s time to add strength training to your routine.

Have you plateaued? Did You Know…
The body adapts to an exercise program in 6 to 8 weeks?!

If you have been exercising long enough, you know what it means to hit a plateau. Hitting a plateau (or no longer seeing results) can be frustrating. Results are no longer evident. The good news — It’s no fault on you!

The reality is our bodies were designed to adapt, think survival, an efficiency necessary for surviving harsh elements. The fix is quite simple… Modify or change up your workout program every 6 to 8 weeks.

Sticking with a program for 6 to 8 weeks allows you to get the most out of the program. But, sticking with it beyond that time period doesn’t reap further benefit. you have to change giving your body new challenges for it to adapt.

Trying to lose weight? Not including exercise?
Did You Know… Your chance of success is 10%!!?

+

Start exercising!

According to The National Weight Control Registry, 89% of people who combined diet and exercise were successful at keeping the weight off for OVER a year.

Trying to lose weight through diet alone is tough especially if you’ve been inactive for many years. The problem comes down to the type of tissue you’ve developed through years of not exercising… fat tissue.

Exercise preserves muscle tissue. Not exercising for a prolonged period of time means you lose muscle and gains in fat typically follow. As much as you might dread the idea of exercising, it’s almost imperative if you truly want to be successful at losing weight.

Did You Know…
Jumping Rope Produces Big Gains?

Jumping rope for just 10 minutes equals about 30 minutes of running! Its an extremely efficient activity to achieve big fitness gains. You’ll strengthen your thighs, glutes, and calves. In addition to toning the lower body, the upper body will be toned plus you’ll strengthen your heart and bones as well.

GOAL: Try jumping rope up to 10 minutes 3 to 5 days per week.

This sounds easier than it actually is. You will likely have to start jumping rope for 1-2 minutes and resting 30-60 seconds between jumping. Build up to continuous jumping as tolerated.

Did You Know… You Do Not have to Age?


While you can’t stop aging or the aging process, you can significantly slow it down with good daily habits. This includes exercise! Of special note, as you get older, the more strength training you do, the more you will slow aging. And, stretch!

The other preventive actions are dietary and include eating more fruits and veggies along with limiting sugar and alcohol. Fruits and veggies build you up and fight for you on the inside. Too much sugar and/or alcohol wreaks internal havoc. Is giving up something that’s not good for you really all that depriving?

Ask yourself if that short moment of satisfaction is worth the long term effects. If you claim that it is worth the consequence of weight gain, pain, health disease, etc. then don’t complain when you find yourself plagued with ailments. Remember…being C-Fit is the result of mindful axns!

Did You Know…
0.36 Multiplied by your Weight in Pounds Gives You How Many Grams of Protein you Need Each Day?

Photo by Harry Dona on Pexels.com

Are you meeting your protein needs each day? It’s easy to calculate. Take your weight in pounds and multiply that number by 0.36. The number you get is the minimum amount of protein you should eat in a day.

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