Here is a very fine selection of NO B.S. absolutely mind-blowing exercise fact that I have put together for the past 2 to 3 years. It took me the passionate reading of dozens if not hundreds of research articles and book chapters to bump into this. I hope you enjoy it as much as I did when I discovered these precious pearls of knowledge:
1. A dehydration of 2% of your water volume can result in a decrease of muscular performance of 20 to 30%
Source : Bean, Anita (2006). The Complete Guide to Sports Nutrition. A & C Black Publishers Ltd.. pp. 81–83. ISBN 0713675586.
2. When fasting for a long period (several days in a row, without eating ANYTHING), 30% of the weight loss is muscle loss.
Source: Dietitian, studied fasting diets, aired on Capital, weekly TV program in France presenting new business opportunities. This program was on The Diet Industry.
3. Detraining (when you stop training) from resistance training for 2 weeks results on average in the loss of the performance acquired in 3 to 5 months of serious training. In aerobics (depending on studies/people) 8 weeks to 8 months are sufficient to lose ALL OF THE AEROBIC PERFORMANCE.
Note: This is only about physical performance. So it’s not about volume or mass of muscle, but it’s about the effort you can output in the case of resistance training, and also an endurance component in aerobics.
1) Aerobic Fitness and Health
By Roy J. Shephard. p210-p212. Champaign, Ill., Human Kinetics, 1994. ISBN: 0-87322-417-5.
2) Exercise Physiology: Energy, Nutrition, and Human Performance
Edition 6 by William D. McArdle, Frank I. Katch, Victor L. Katch. ISBN: 0-78174-990-5. Chapter 22: MUSCULAR STRENGTH: TRAINING MUSCLES TO BECOME STRONGER
4. One can lose most of their fat by ONLY changing their diet, and with NO exercise whatsoever. The fact that exercise is necessary to lose fat is one of the most established and suffer-inducing social myths.
Source : Every decent dietitian.
5. Full-body training maximizes hormonal response and therefore muscle development
Source: The 4-Hour Body, Tim Ferris.
6. The 3 standard (non-failure) sets or more do not provide more results than 1 single set to failure (muscle hypertrophy).
Source : “Berger in retrospect: effect of varied weight training programmes on strength”, Carpinelli, Br J Sports Med 2002;36:3–324
7. A caffeine intake of 13mg/kg of body mass can increase your peak force by about 50%
Note: A cup of coffee contains 100/200 mg, therefore for a 75kg man this intake represents 10 to 15 expresso shots or cups!
Source : “THE EFFECT OF DIFFERENT DOSAGES OF CAFFEINE ON ISOMETRIC STRENGTH AND ISOMETRIC ENDURANCE”
Journal of Exercise Physiology online (JEPonline) Volume 11 Number 6 December 2008
8. Fast music during effort makes you consume more calories
Note: The way this is achieved naturally, is that for the same exercise, subjects were found to have a higher physiological effort when listening to fast tempo music. Performance is not higher but it tires the body faster.
Source : ” CARDIOVASCULAR RESPONSES TO MUSIC TEMPO DURING STEADY-STATE EXERCISE”
Journal of Exercise Physiology online (JEPonline ) Volume 12 Number 1 February 2009