28/06/2013
Not sure if these count as mind-blowing but certainly were news to me when I heard them the first time:
- you cannot reduce fat spot, must decrease overall body fat percentage
- for the same reason above, ab exercises don't give you a 6-pack, low body fat does
- one can gain as much as 10 lbs of muscle in their first year of serious lifting and proper nutrition
- fats don't make you fat, a calorie surplus does
- it takes 3 days for a muscle to fully recover after a workout
- you can train your ass to have striations
- lifting extremely heavy weights don't necessarily build more muscle than moderately heavy weights
- protein synthesis does not stop hours after your workout, it continues for up to 72 hours
- meal frequency is irrelevant since the number of calories you burn per meal is a percentage of the calories you consume in that meal
- compound movements build more mass than isolation movements
- whey protein itself does not give you muscles, hitting macronutrient targets on a daily and weekly basis does
- cardio is marginal in helping fat loss, nutrition is king
- creatine gives you temporary strength boosts
- and finally, no pro bodybuilder is natural
----> Hope this gives u Better guidance !!!
