Have you gained 2 lbs, 3 lbs (or more) in a single day? Don't freak out! Daily weight fluctuations are completely normal. Did you notice the scale go up and down throughout the day? Or find you’re heavier at night than first thing in the morning? Possible causes include a high-sodium intake, hormonal changes, fluid retention, carb-rich meals, or even simply more stomach content.

Luckily, the extra pounds go away fast. Just because the scale says you're gaining weight, it doesn't mean you're gaining fat. If you could actually gain or lose 2-3 pounds of fat in a day, you could theoretically lose 60-90 pounds in a single month!

Feeling sore after crushing a tough workout? Good for you! This shows that you're really pushing yourself in the gym! However, if you're always sore, you might be overtraining. The old saying "No pain, no gain" isn't necessarily true. Stiff, aching muscles can affect your overall performance and stall your progress in the gym.

So what causes muscle soreness?

Are you lifting heavy enough to build muscle? What if you want to lose fat? Can high reps be just as effective as heavy lifting. It all comes down to your goals. (Besides weight, there are many other factors that influence your progress, such as nutrition and workout intensity.)

Bodybuilding isn't the same as powerlifting. Conditioning isn't the same as strength training. Training with heavy weights does help, but it's not everything. Here are some things you should know before hitting the gym:

There is a recent trend towards intermittent fasting among athletes and people trying to lose weight.

Some people agree with fasting, others strongly disagree.

On the other hand, low calorie diets have been going on since forever, but they seem to work for some people and not for others.

So, if we want to lose weight smartly, what does today’s science have to say about dieting?