Scientific Exercise Quiz Health Score

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*Are you experiencing stubborn skinny fat (cellulite, thin fat, loose skin, saggy skin, crepey skin, normal weight obesity), and no matter how hard you work in terms of cardio exercise and resistance exercise, you just cannot make any real progress in terms of the body shape you want?

*Are you falling short of your weight loss goals no matter how diligent and intense your cardio or resistance training?

Your unique default genetic body composition — muscles/muscle mass, skinny fat, and regular fat (white fat/yellow fat/excess fat) — directly affects your exercise efforts, particularly how many calories you burn (metabolism), your athletic ability, and your individual body shape, no less. Successful weight loss and management along with weight gain including adding muscle mass and toning depends on doing the optimal exercise(s) for your unique body composition, hand-in-hand with metabolism, diet, and lifestyle.

Are you getting enough exercise? Too much? Too little? Cardio? Resistance? Want to know how many calories you are burning in relation to your unique genetic body composition? The Scientific Exercise Quiz wrangles the most current scientific resistance exercise and cardio exercise data, evidence, and facts — including the latest AHA, Body Type Science Theory, and MET Value data — to accurately and scientifically calculate your unique exercise routine health score and calories burned using proprietary algorithms.


The Scientific Exercise Quiz determines the health of your current exercise routine along with the calories you burn in relation to your unique genetic body composition per cardio and resistance exercise using the latest science-based MET numbers.

Are you looking to be more healthy or on a weight loss journey but are unsure how your unique genetic body composition is affected by cardio and/or resistance training? If cardio exercise, which kind is best for your unique genetic body composition to burn the most calories — bicycling, hiking, jogging, rowing machine, running, sports, stationary bike, step machine, treadmill, walking, and/or workout classes (varies)? If resistance exercise, which kind is best for your unique genetic body composition to burn the most calories — calisthenics, isometrics, pilates, weightlifting/weight-training, and/or yoga?

Perhaps you just are curious to scientifically know how healthy your exercise routine is and how many calories you are burning. Taking the Official Scientific Body Type Quiz to understand your unique default genetic body composition and shape as well as your specific Standard BMR (basal metabolic rate)/minimum daily calories will help make your Scientific Exercise Quiz results as accurate and useful as possible.

Consistent (type and weekly amount) and regular (duration and intensity) exercise(s) is the key to burning more calories (keeping being overweight or obese at bay), increasing metabolic rate (burning more calories), losing, managing, and maintaining weight, and overall short and long-term health. Walking is the cardio exercise gold standard (yes, walking!) and weightlifting is the resistance exercise gold standard.


Exercise Calories Burned - Fat to FitExercise – Burning Calories

Glycogen, stored calories in your skeletal muscles and liver, is the first to burn.

Next to burn are low-quality sugar-carb (glucose) calories from dietary intake – calories from fast, junk, and processed foods (excess low-quality calories are stored as regular fat – and fast, junk, and processed foods are loaded with excess low-quality calories). So, if you eat a candy bar for energy before or during working out, your body will burn calories from it first before turning to stored regular fat. These low-quality calories also negatively affect insulin (glucose regulatory hormone), and eventually lead to insulin resistance if consumed too much (which most Americans consume way too much of every day).

If you run out of glycogen and glucose calories from dietary intake, the next to burn is stored regular fat (white fat/yellow fat/excess fat).

In the unlikely case that you run out of all three of those (you are inappropriately starving your body), your body will then begin to burn priceless genetic default muscle/mass (or excess added muscle mass, if you have any). Do not inappropriately starve your body.

Exercise Intensity

The more intense your exercise, the more it affects metabolism (metabolic rate), as well as muscular hypertrophy, muscular endurance, muscular strength, muscular power, weight gain and loss, and overall health, no less.


Duration and the range of movement of your body and how many total body muscles (arms, legs, torso, neck, head) you use in your workout affect intensity, no less.

Scientific Exercise Quiz - Cardio, Running - Forest Gump


Minimal Cardio is less than 40 steps per minute

Very Light Cardio is 40 to 69 steps per minute

Light Cardio is 70 to 99 steps per minute

Moderate Cardio is 100 to 129 steps per minute

Intense Cardio is 130 or more steps per minute




Resistance Exercise - Weightlifting, calisthenics, yoga, Pilates, isometrics - Scientific Exercise Quiz


How diligent and quick you are in terms of doing one exercise and then moving to another without taking a break in between or talking to other people or the like, as well as the type and order of your exercises, all affect intensity. The following scale is a rough indicator:

*Minimal is 1-2 pounds, 1-8 reps or more per set

*Very Light is 3-5 pounds, 4-12 reps or more per set

*Light is 5-10 pounds, 4-12 reps or more per set

*Moderate is 10 to 20 pounds or more, 8-12 reps or more per set and sometimes maxing out weight (which is fewer reps)

*Intense is no less than 20 to 40 pounds or more, 12 or more reps per set and/or regularly maxing out weight (which is fewer reps)


Bulking = generally higher weight and fewer reps along with increased dietary needs

Cutting/”Toning” (Muscular Endurance) = generally lower weight and more reps along with further reducing regular fat to improve muscle appearance


Calisthenics, Yoga, Pilates, Isometrics

Intensity = whether exercise(s)/pose(s) is standing, sitting, prone, or supine relative to duration, length of hold, number of reps, added weight, incline or decline, posture, breath control, and the connection of postures through breath and movement.

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