4 Foundational Cornerstones: Faith | Fellowship | Fitness | Finance
Feb. 22, 2023

5 of the Biggest Fitness Facts You Need to Know: Lose Weight, Exercise Safely, and Get Healthy!

Hey everyone! Are you ready to take charge of your health, fitness, and wellness? Then you've come to the right place! In this episode of the Motivate Grind Succeed podcast, we are discussing 5 of the biggest fitness facts you need to know that if you aren't aware of, can prevent you from achieving your health goals.

We'll break down why you don't have to do cardio to lose weight, why spending hours at the gym isn't necessary for results, why you can't spot reduce fat, why you should never push through pain, and why exercise isn't only for weight loss. I'll also outline how I used the system, Exercise for Results, to get healthy, fit, and well. Stay tuned for practical, helpful, and actionable tips to help you improve your life in the four foundational cornerstones of faith, fellowship, fitness, and finance.

Why is it important to know the biggest fitness facts?

It is important for fitness enthusiasts to know the biggest fitness facts because they can help you make the most of your workout routine. Knowing the most common facts can help you avoid wasting time, energy, and money on ineffective fitness methods. Additionally, understanding the biggest fitness facts can help you identify the most effective exercise methods for reaching your goals. Understanding these facts can help you make informed decisions about your fitness routine and avoid wasting time, energy, and money on ineffective methods. Taking the time to learn about these can be a valuable investment in your own health and fitness.

Here are the steps you need to follow:

  1. Focus on a caloric deficit: eat fewer calories than you burn.
  2. Exercise for at least 10-20 minutes a day.
  3. Understand that you cannot spot reduce fat.
  4. Stop exercising if you feel pain.
  5. Exercise for health benefits, not just for weight loss.


Focus on a caloric deficit: eat fewer calories than you burn.

To do this, you need to figure out how many calories you are burning each day and then create a caloric deficit by eating less than that amount of calories. To determine your daily calorie expenditure, you can use an online calculator or estimate based on your gender, age, weight, and activity level. Once your caloric expenditure is determined, you can create a caloric deficit by reducing your caloric intake. This can be done by reducing portion sizes and making healthier food choices. Additionally, increasing your physical activity can help create a caloric deficit by burning additional calories. Including activities such as walking, running, cycling, and playing sports in your daily routine can help you reach your caloric deficit goal. Remember, the key to achieving a caloric deficit is to be consistent. Finally, it is important to track your progress. Keeping track of your caloric intake, caloric expenditure, and body weight can help you make adjustments along the way. There are many online tools that can help with tracking, such as calorie counters, activity trackers, and food journals. With the right tools and the right mindset, you can successfully create a caloric deficit and reach your weight loss goals.


Exercise for 10-20 minutes a day.

Exercising for 10-20 minutes a day is an achievable goal for anyone looking to improve their fitness. It can be done in the comfort of your own home, or it can be done at a local gym or fitness class. When selecting what type of exercise to do, it is important to choose something that you actually enjoy. This will make it easier to stay motivated and consistent with your workouts. Additionally, if you are a beginner, it is important to start slow and gradually build up your fitness level. You can start with something as simple as walking for 10-15 minutes a day and gradually increase the intensity and duration of your workouts. If you prefer to do strength training, start by using light weights and focus on getting the correct form. Once you feel comfortable with the exercises, you can increase the weight and the intensity. If you don’t have any experience with strength training, you can look up tutorials on YouTube or find a local fitness class. Whichever type of exercise you decide to do, make sure to listen to your body and take breaks when needed. With consistency and dedication, you will start to see results within a few weeks.

Exercising for 10-20 minutes a day also has numerous mental health benefits. Exercise releases endorphins and can help to reduce stress, anxiety, and depression. Additionally, exercise can help to improve sleep quality and can give you more energy throughout the day. This is especially important for those who sit for long periods of time or have sedentary lifestyles. Taking a 10-20 minute break to do some light exercise can help to get your heart rate up and can rejuvenate you for the rest of the day. Exercise can also help to improve your focus and concentration, which can be beneficial for those with attention issues or who are studying for an exam.

Finally, exercising for 10-20 minutes a day can help to build a healthy lifestyle and can set a good example for your children. Showing them that physical activity is important and can be done in just a few minutes a day can help to teach them the importance of exercise and help them to develop healthy habits. Additionally, exercising together as a family can be a great bonding activity and can help to create a more positive environment at home.


Understand that you cannot spot reduce fat.

Understand that you cannot spot reduce fat. Spot-reducing fat refers to the belief that you can target certain areas of the body to reduce fat, such as the stomach or thighs. In reality, this is not possible. Fat reduction occurs throughout the body as a whole, rather than only in specific areas. To reduce fat, you must be in a calorie deficit (remember the first point?), meaning that you must burn more calories than you consume. You can do this by eating fewer calories and/or increasing your exercise intensity and duration. Exercise is also an important part of fat loss; however, it does not have to be done for hours a day. Short, 10-20 minute workouts are enough to help you reach your goals. Additionally, it is important to note that if you experience pain while exercising, you should not push through it. Pain may be a signal that something is wrong, such as poor form or an injury, and should be taken seriously. Exercise should be enjoyable and should not cause pain. By understanding that you cannot spot reduce fat, you can make more informed decisions on how best to reach your fitness goals.

It is important to remember that fat loss takes time. Patience and consistency are key when it comes to achieving your desired results. Results will not come overnight, so it is important to stay committed and be patient. When trying to achieve fat loss, it is important to set realistic goals and to track your progress. Setting short-term goals, such as tracking your daily calorie intake or exercising for at least 30 minutes each day, can help you stay motivated and on track. Additionally, weighing yourself regularly and tracking your measurements can be helpful in seeing your progress.

Remember that fat loss isn’t just about the number on the scale; it also involves making changes to your lifestyle. Eating a balanced diet, getting enough sleep, and reducing stress can all contribute to your fat loss journey. Making small, sustainable changes to your lifestyle can help you reach your goals without feeling overwhelmed. By understanding that you cannot spot reduce fat, you can make more informed decisions on how best to reach your fitness goals.


Stop exercising if you feel pain.

This is a very important step in any fitness journey. It is the body's natural way of telling you that something is wrong and that you should stop immediately. If you feel pain while exercising, it could be due to a number of different things, such as bad form, lifting something that is too heavy, or even an injury. No matter the cause, it is important to pay attention to your body and stop exercising when you feel pain.

If pain persists, it is important to get checked out by a medical professional to make sure that you are not doing more harm than good. Exercise should never be a painful experience, and if it is, it is important to take a step back and get yourself checked out.

Taking time off is important, even if it means taking a few days off of your routine. Taking time off allows your body to recover and heal, and can help you to prevent any further injuries. Additionally, if you are taking time off, it is important to make sure that you are still eating healthy and staying active in other ways. Taking a break from the gym does not mean that you have to take a break from your health and fitness journey.

It is important to note that if you are starting a new exercise program, it is best to start slowly and gradually build up. If you try to push yourself too hard too soon, you can increase your risk of injury. Additionally, if you feel pain or discomfort while exercising, it is important to stop, take a few deep breaths, and then assess the situation. You might find that the discomfort will go away after taking a break and stretching, but if not, it is best to stop and take a break.

Finally, it is important to listen to your body when it comes to exercise. Everyone's body is different and may respond differently to certain exercises. If something does not feel right, it is important to stop and assess the situation. Taking a break from exercise is not the end of the world, and you can always come back and start again another time. By listening to your body, you can prevent any unnecessary pain or injury.


Exercise for health benefits, not just for weight loss.

Exercising for health benefits, rather than weight loss, is an important step to ensure that your fitness journey is sustainable and enjoyable. Exercise is an effective way to improve your physical and mental health in a myriad of ways. Firstly, exercising regularly can help to reduce your risk of developing chronic illnesses such as obesity, diabetes, and heart disease. Engaging in physical activity can also reduce feelings of depression and anxiety, increase energy levels and improve your overall mood. Additionally, exercise can help to improve your strength, flexibility, and balance.

When deciding on a fitness routine, it is important to focus on activities that you enjoy doing. This could include walking, running, cycling, swimming, yoga, or playing a sport. Aim to exercise at least 3-5 times a week for 30-60 minutes. Remember, you don’t need to overdo it in order to reap the rewards of exercise. A moderate-intensity routine is just as beneficial and will help you to stay motivated and consistent with your exercise.

It is also important to look after your body when exercising. Make sure to warm up and cool down before and after your physical activity, to help prevent injury and muscle soreness. Additionally, be sure to drink enough water and eat a balanced diet to ensure that your body is getting the fuel and nutrients it needs to perform at its best.

Finally, make sure to listen to your body and take breaks when needed. It is important to be realistic and set achievable goals, as this will help to keep you on track and motivated. Exercise should be fun and enjoyable, not just a way to achieve weight loss. With the right attitude and effort, you can reap the many health benefits that physical activity has to offer.



In this post on the MGS blog, we've discussed the 5 biggest fitness facts and outlined the steps to get healthy, fit, and well. We discussed why it is important to focus on a caloric deficit, why it is not necessary to spend hours at the gym to get results, why you can't spot reduce fat, why you should never push through pain, and why exercise should be done for health benefits. Now that you've been equipped with this knowledge, you can implement the tips and strategies outlined to create an effective and sustainable fitness routine. Remember, consistency, dedication, and listening to your body are key to achieving your goals. With the right approach and mindset, you can get healthy, fit, and well - so get out there and make it happen!


I’d love to hear your thoughts. Leave me a comment or drop me any questions you want me to answer!