19 fitness truths that men must know

　　1. If you use multiple sets of 8 to 15 times per set, reach failure in each set, and constantly adjust and increase the weight, you can achieve progress in three goals at the same time.

　　2. Adequate drinking water helps improve exercise performance

　　Studies have proven that a 10% loss of body water can lead to a 3% decrease in exercise capacity. Don't let this happen to you!

　　3. Don’t rely on supplements to ensure nutrition

　　Nutritional supplements may only be used as healthy Dietary supplement. If you use them as your main source of nutritional intake, on the one hand it will cost a lot of money, and on the other hand your fitness plan will be prone to errors.

　　4. Fat is not the enemy

　　In today's era of "talking about fat discoloration", many people are overly worried about fat intake. In fact, you should be careful not to consume too much saturated fat, and instead consume healthy fats (omega-3s, omega-6s, flaxseed oil, etc.) every day. Of course, you have to include the calories from fat in your meal plan.

　　5. Carbohydrates are not the enemy

　　If you're on a low-sugar diet, you probably won't feel too good about it. Carbohydrates are the only energy the brain can use, and muscle movement also requires sufficient carbohydrate energy.

　　6. Carbohydrates are not the culprit of obesity

　　Despite what the ads say, carbs don't make you fat, it's the excess calories that make you fat. If you exercise and don't overeat, you can eat a lot of carbs and not gain weight.

　　7. Protein is important, but it cannot be overdone.

　　Protein superstition is another reason for low-carb diets. While protein is critical for muscle repair and growth, eating too much can interfere with digestion, tax your kidneys, and is an inefficient source of energy.