T Nation

'9 Fitness Rules You Should Break'


Good morning everybody,

Check out this article.


I will share my favorite part:

"As a general rule, remember that 20 percent of your calories should come from protein." So if you're eating an 1,800-calorie diet, try to shoot for a maximum of 360 calories, or 90 grams, of protein each day. Low-fat milk and cheese, broccoli, and chicken are all good sources of lean protein.

Wow, I had no idea broccoli was a protein source?


of course, you didn't know that, cabbage is loaded in fat too


LOL, exactly.

Where is teh meat!?


I'm going to try to look at the positives here...

"As a general rule...........chicken.....good sources of lean protein."

I'd at least agree with that :slight_smile:


It's not all bad.

"Burn the most calories with cardio

According to a recent University of Southern Maine study, 30 minutes of weight training burns as many calories as running at a blazing six-minute-per-mile pace for the same amount of time. (And it has the bonus of building more muscle tone than running.) What's more, unlike aerobic exercise, lifting weights has been shown to boost metabolism for up to 39 hours after you finish your last rep. Interval training ? short, all-out sprints interspersed with periods of rest ? has yielded similar benefits. For optimal results, do a total-body weight-training workout three days a week, resting at least a day between sessions, and do intervals on at least two of the off days."


Hmmm... not sure if I believe this one. Maybe if you're supersetting compound movements, or doing a circuit training sort of lifting.


Why not? Ever tried compound exercises?


It's due to EPOC (excess post-exercise oxygen consumption).


Just to point out, the above statement is just referring to the calories burned while doing the activity.

You are correct that EPOC makes it a higher burn after the fact


Nope. But I've heard great things.


Face palm