[{"data":1,"prerenderedAt":701},["ShallowReactive",2],{"lexique-en-calories":3,"lexique-all-en":196,"lexique-trans-en-calories":698},{"id":4,"title":5,"author":6,"body":7,"category":156,"description":157,"extension":158,"faq":159,"lang":169,"lead":157,"letter":170,"meta":171,"navigation":172,"path":173,"ref":13,"related":174,"resources":179,"seo":188,"sources":189,"stem":193,"updated":194,"__hash__":195},"lexique/lexique/en/calories.md","Calories","Ekklo",{"type":8,"value":9,"toc":144},"minimark",[10,14,19,32,35,38,43,46,49,55,59,70,73,76,80,83,86,90,97,101,104,108,111,115,118,122,125,129,133],[11,12,5],"h1",{"id":13},"calories",[15,16,18],"h4",{"id":17},"definition","Definition",[20,21,22,23,27,28,31],"p",{},"A ",[24,25,26],"strong",{},"calorie"," is a unit of energy. In nutrition, we use the ",[24,29,30],{},"kilocalorie (kcal)",", which is the energy needed to raise 1 kg of water by 1°C. When you read \"100 calories\" on a label, it actually means 100 kcal.",[20,33,34],{},"Every food provides energy in the form of calories, which your body uses to function and move. Mastering calories is mastering body composition.",[20,36,37],{},"💡 The \"calorie\" you see on packaging = a kilocalorie (kcal). The two words are used interchangeably in everyday language.",[39,40,42],"h3",{"id":41},"how-many-calories-per-macronutrient","How many calories per macronutrient?",[20,44,45],{},"Each macronutrient delivers a specific amount of energy:",[20,47,48],{},"MacronutrientEnergy per gramProtein4 kcal/gCarbohydrates4 kcal/gFats (lipids)9 kcal/gAlcohol7 kcal/gFiber~2 kcal/g",[20,50,51,54],{},[24,52,53],{},"Practical takeaway",": fats deliver more than twice the calories of protein or carbs per gram. That's why fatty foods are quickly calorie-dense.",[39,56,58],{"id":57},"daily-caloric-needs","Daily caloric needs",[20,60,61,62,69],{},"Your needs depend on your ",[24,63,64],{},[65,66,68],"a",{"href":67},"/ressources/lexique-fitness/tdee","TDEE"," (Total Daily Energy Expenditure), which is made up of:",[20,71,72],{},"Average estimates per profile:",[20,74,75],{},"ProfileDaily needs (kcal)Sedentary woman1800-2000Active woman2000-2400Sedentary man2200-2600Active man2600-3200Heavily training athlete3000-4000+",[39,77,79],{"id":78},"calories-in-vs-calories-out","Calories in vs. calories out",[20,81,82],{},"Energy balance dictates body composition:",[20,84,85],{},"⚠️ \"Calories in vs calories out\" is a real law, but the variables on each side are not constant. Your TDEE adapts depending on intake (metabolic adaptation), and the body uses calories with varying efficiency.",[39,87,89],{"id":88},"are-all-calories-equal","Are all calories equal?",[20,91,92,93,96],{},"Mathematically yes (1 kcal = 1 kcal). Practically, no. ",[24,94,95],{},"Food quality changes how the body uses calories",":",[39,98,100],{"id":99},"how-to-track-your-calories","How to track your calories",[20,102,103],{},"Several methods, in order of accuracy:",[15,105,107],{"id":106},"_1-weighing-app-max-accuracy","1. Weighing + app (max accuracy)",[20,109,110],{},"Weigh every food, log it in MyFitnessPal/Yazio. Tedious at first, becomes automatic in 2-3 weeks.",[15,112,114],{"id":113},"_2-visual-estimation-intermediate","2. Visual estimation (intermediate)",[20,116,117],{},"Hand-portion methods, picture references. Margin of error: ±15-25%.",[15,119,121],{"id":120},"_3-habit-based-long-term","3. Habit-based (long-term)",[20,123,124],{},"After tracking, you internalize portions and food values. The most sustainable level.",[39,126,128],{"id":127},"common-mistakes","Common mistakes",[39,130,132],{"id":131},"key-takeaways","Key takeaways",[20,134,135,136,139,140,143],{},"Calories are ",[24,137,138],{},"the foundation of every nutritional strategy",". Calculate your TDEE, set a goal (deficit, maintenance, surplus), track for a few weeks until it becomes second nature. Don't ignore food quality, but never lose sight of the total. ",[24,141,142],{},"Energy balance + protein + training = body composition",".",{"title":145,"searchDepth":146,"depth":146,"links":147},"",2,[148,150,151,152,153,154,155],{"id":41,"depth":149,"text":42},3,{"id":57,"depth":149,"text":58},{"id":78,"depth":149,"text":79},{"id":88,"depth":149,"text":89},{"id":99,"depth":149,"text":100},{"id":127,"depth":149,"text":128},{"id":131,"depth":149,"text":132},"nutrition","Calories measure the energy provided by food. Understanding your caloric needs is the foundation of every fitness goal.","md",[160,163,166],{"q":161,"a":162},"What is a calorie in nutrition?","A kilocalorie measures food energy. Protein and carbs provide ~4 kcal/g, fat ~9 kcal/g. Calories versus TDEE drive weight gain or loss.",{"q":164,"a":165},"Should every client track calories?","Helpful for education and precise goals, not mandatory. Hand portions and habits often beat perfect tracking abandoned after a week.",{"q":167,"a":168},"Quantity vs food quality?","Both. Quantity drives scale weight; quality (protein, fiber, micronutrients) drives satiety, health and performance. Strong plans align both.","en","C",{},true,"/lexique/en/calories",[175,176,177,178],"tdee","calorie-deficit","calorie-surplus","macronutrients-macros",[180,184],{"type":181,"pathKey":182,"labelKey":183},"calculator","tools/tdee","lexique.resources.tdee",{"type":185,"pathKey":186,"labelKey":187},"feature","features/food-programs","lexique.resources.foodPrograms",{"title":5,"description":157},[190],{"label":191,"url":192},"WHO healthy diet fact sheet","https://www.who.int/news-room/fact-sheets/detail/healthy-diet","lexique/en/calories","2026-07-27","Q-ttCLWz738_pbc4YqP-FlVo5BTLnEgqhgGiZbHeVZg",[197,201,205,209,213,217,221,225,229,233,237,241,245,249,253,257,261,265,269,273,277,281,284,287,288,292,296,300,304,308,312,316,320,324,328,332,336,340,344,348,352,356,360,364,368,372,376,380,384,388,392,396,400,404,408,412,416,420,424,428,432,436,440,444,448,452,455,459,463,467,471,475,479,483,487,491,495,499,503,507,511,515,519,523,527,531,535,539,543,548,552,556,560,564,568,572,576,580,584,588,592,596,600,604,608,612,616,620,624,628,632,636,638,642,646,650,654,658,662,666,670,674,678,682,686,690,694],{"title":198,"description":199,"slug":200,"ref":200},"1RM (One-Rep Max)","1RM is the heaviest load you can lift for one clean repetition — the reference for strength programming and percentages.","one-rep-max",{"title":202,"description":203,"slug":204,"ref":204},"AMRAP - As Many Reps/Rounds As Possible","AMRAP is a high-intensity training format: do as many reps or rounds as possible in a fixed time. CrossFit favorite.","amrap-as-many-reps-rounds-as-possible",{"title":206,"description":207,"slug":208,"ref":208},"ATP (Adenosine Triphosphate)","ATP is the universal energy currency of the body. Every muscle contraction, every cellular function depends on it.","atp-adenosine-triphosphate",{"title":210,"description":211,"slug":212,"ref":212},"Abduction","Discover what abduction is in bodybuilding, this movement which moves a limb away from the central axis of the body to develop the stabilizing muscles.","abduction",{"title":214,"description":215,"slug":216,"ref":216},"Active recovery","Active recovery uses light activity to speed muscle recovery. Find out how to effectively integrate it into your routine.","active-recovery",{"title":218,"description":219,"slug":220,"ref":220},"Adduction","Adduction is a movement that brings a body part toward the body's midline. Opposite of abduction.","adduction",{"title":222,"description":223,"slug":224,"ref":224},"Aerobic System","The aerobic system produces energy with oxygen, fueling long-duration efforts. It's the foundation of endurance and recovery.","aerobic-system",{"title":226,"description":227,"slug":228,"ref":228},"Anabolic window","The anabolic window is the post-workout period considered ideal for nutrition. The reality: it's much longer than thought.","anabolic-window",{"title":230,"description":231,"slug":232,"ref":232},"Anaerobic System","The anaerobic system produces energy without oxygen — for explosive, intense efforts. Limited but powerful, it fuels strength and sprints.","anaerobic-system",{"title":234,"description":235,"slug":236,"ref":236},"BCAA","BCAAs are 3 essential branched-chain amino acids: leucine, isoleucine, valine. Discover their real usefulness, timing, and whether you actually need them.","bcaa",{"title":238,"description":239,"slug":240,"ref":240},"BMI","BMI (Body Mass Index) is a quick health screening tool, but it doesn't account for body composition. Limited but useful.","bmi-body-mass-index",{"title":242,"description":243,"slug":244,"ref":244},"BMR","BMR (Basal Metabolic Rate) is your resting metabolism — the calories burned just to stay alive. Learn how to calculate and optimize it for your fitness goals.","bmr",{"title":246,"description":247,"slug":248,"ref":248},"Beta-alanine","Beta-alanine is an amino acid that raises muscle carnosine and can help buffering in efforts of ~1–4 minutes; tingles (paresthesia) are common.","beta-alanine",{"title":250,"description":251,"slug":252,"ref":252},"Block periodization","Block periodization concentrates training into focused blocks (accumulation, intensification, realization) with clear priorities.","block-periodization",{"title":254,"description":255,"slug":256,"ref":256},"Blood flow restriction (BFR)","BFR training uses cuffs to partially restrict blood flow so lighter loads can still stimulate hypertrophy — with safety constraints.","blood-flow-restriction",{"title":258,"description":259,"slug":260,"ref":260},"Body fat percentage","Body fat percentage measures the share of fat in your total body mass. A key indicator of body composition.","body-fat-percentage",{"title":262,"description":263,"slug":264,"ref":264},"Body recomposition","Body recomposition is gaining muscle and losing fat at the same time. Possible but slow — discover the conditions for success.","body-recomposition",{"title":266,"description":267,"slug":268,"ref":268},"Bodyweight","Bodyweight training uses your own body as resistance. No equipment, anywhere, scalable to any level.","bodyweight",{"title":270,"description":271,"slug":272,"ref":272},"Caffeine","Caffeine is a stimulant that can raise alertness and training performance; dose and timing matter for sleep and anxiety.","caffeine",{"title":274,"description":275,"slug":276,"ref":276},"Calisthenics","Calisthenics builds strength and skill primarily with bodyweight patterns (push-ups, pull-ups, dips, levers) and progressive variations.","calisthenics",{"title":278,"description":279,"slug":280,"ref":280},"Calorie Maintenance","Caloric maintenance is the calorie level keeping your weight stable. Foundation of any nutritional plan.","calorie-maintenance",{"title":282,"description":283,"slug":177,"ref":177},"Calorie Surplus","A caloric surplus means consuming more calories than you burn. Mandatory mechanism for serious muscle building.",{"title":285,"description":286,"slug":176,"ref":176},"Calorie deficit","A caloric deficit means consuming fewer calories than you burn. It's the only proven mechanism for fat loss. Learn how to set yours up properly.",{"title":5,"description":157,"slug":13,"ref":13},{"title":289,"description":290,"slug":291,"ref":291},"Carbohydrates","Carbohydrates are the main source of energy for intense training. Discover your needs, the different types and their role in performance.","carbohydrates",{"title":293,"description":294,"slug":295,"ref":295},"Casein","Casein is a slower-digesting dairy protein, often used between meals or at night to help hit daily protein targets.","casein",{"title":297,"description":298,"slug":299,"ref":299},"Circuit training","Circuit training chains several exercises with little rest. Ideal for burning calories and improving cardiovascular fitness while keeping muscle.","circuit-training",{"title":301,"description":302,"slug":303,"ref":303},"Cluster sets","Cluster sets break a set into mini-bouts with short intra-set rests to keep bar speed and load high — useful for strength and power.","cluster-sets",{"title":305,"description":306,"slug":307,"ref":307},"Collagen","Collagen is a structural protein; supplements may support connective tissue goals but are incomplete for total muscle protein needs.","collagen",{"title":309,"description":310,"slug":311,"ref":311},"Compound exercise","A compound exercise trains several joints and muscle groups at once (squat, hinge, press, pull) — high return for strength and hypertrophy.","compound-exercise",{"title":313,"description":314,"slug":315,"ref":315},"Concentric (Phase)","The concentric phase is the lifting movement, where the muscle shortens under load. It's the active phase that produces force.","concentric-phase",{"title":317,"description":318,"slug":319,"ref":319},"Cool-down","A cool-down is light activity after hard work to gradually lower intensity; useful for feel and transition, not magic recovery.","cool-down",{"title":321,"description":322,"slug":323,"ref":323},"Creatine","Creatine is the most studied supplement in sports nutrition, proven to boost strength, power and muscle mass. Learn dosage, timing and real benefits.","creatine",{"title":325,"description":326,"slug":327,"ref":327},"Cutting","A cutting phase is a period of caloric deficit aimed at losing fat while preserving muscle. Discover how to do it without losing your hard-earned gains.","dried",{"title":329,"description":330,"slug":331,"ref":331},"DOMS (Delayed Onset Muscle Soreness)","DOMS is the muscle soreness that appears 24-72h after exercise. Discover its causes, how to manage it, and what it really means for your progress.","doms-delayed-onset-muscle-soreness",{"title":333,"description":334,"slug":335,"ref":335},"Deload","Deload is an active recovery week where you intentionally reduce volume and intensity to allow your body to fully recover and come back stronger.","deload",{"title":337,"description":338,"slug":339,"ref":339},"Dietary fiber","Dietary fiber supports satiety, digestion and cardiometabolic health; useful in fat-loss adherence plans.","dietary-fiber",{"title":341,"description":342,"slug":343,"ref":343},"Dropset","A dropset extends a set by reducing the load when failure hits. Powerful intensification method for hypertrophy.","dropset",{"title":345,"description":346,"slug":347,"ref":347},"EMOM - Every Minute On the Minute","EMOM (Every Minute On the Minute) is a training format where you start a set at the top of each minute and rest until the next.","emom-every-minute-on-the-minute",{"title":349,"description":350,"slug":351,"ref":351},"Eccentric (Phase)","The eccentric phase is the lowering movement, where the muscle lengthens under tension. It's the most damaging phase and the key driver of hypertrophy.","eccentric-phase",{"title":353,"description":354,"slug":355,"ref":355},"Electrolytes","Electrolytes (sodium, potassium, magnesium…) are minerals that conduct electrical signals and help fluid balance, especially with heavy sweating.","electrolytes",{"title":357,"description":358,"slug":359,"ref":359},"Exercise selection","Exercise selection is choosing movements that fit the goal, equipment, anatomy and skill — the foundation of a good program.","exercise-selection",{"title":361,"description":362,"slug":363,"ref":363},"Extension","Extension is the anatomical movement that increases the angle between two body segments. Opposite of flexion.","extension",{"title":365,"description":366,"slug":367,"ref":367},"Fat mass","Fat mass is the total weight of fat tissue. Essential for survival, but excess harms health and aesthetics.","fat-mass",{"title":369,"description":370,"slug":371,"ref":371},"Fibers","Muscle fibers are the cells that make up muscle. Two main types — Type I (slow) and Type II (fast) — define your physical potential.","fibers",{"title":373,"description":374,"slug":375,"ref":375},"Flexion","Flexion is the anatomical movement that decreases the angle between two body segments. Opposite of extension.","flexion",{"title":377,"description":378,"slug":379,"ref":379},"Foam rolling","Foam rolling is a myofascial self-massage technique to release muscle tension. Find out how to use it effectively to improve recovery and mobility.","foam-rolling",{"title":381,"description":382,"slug":383,"ref":383},"For Time","For Time is a training format where you complete a fixed amount of work as fast as possible. Race against the clock.","for-time",{"title":385,"description":386,"slug":387,"ref":387},"Full Body","A full body program trains all major muscle groups in each session, 2-4 times per week. Ideal for beginners and strength training.","full-body",{"title":389,"description":390,"slug":391,"ref":391},"German Volume Training (GVT)","GVT is a high-volume hypertrophy scheme classically built around 10×10 on big lifts with short rests — very fatiguing.","german-volume-training",{"title":393,"description":394,"slug":395,"ref":395},"Glycogen","Glycogen is the storage form of carbohydrate in muscle and liver — the primary fuel for hard training.","glycogen",{"title":397,"description":398,"slug":399,"ref":399},"HIIT","HIIT (High-Intensity Interval Training) alternates short hard efforts with recovery to improve fitness and calorie burn in less time.","hiit",{"title":401,"description":402,"slug":403,"ref":403},"Hydration","Hydration is maintaining fluid balance for performance, cognition and recovery — water plus electrolytes when sweat losses are high.","hydration",{"title":405,"description":406,"slug":407,"ref":407},"Hypertrophy","Muscle hypertrophy is the increase in muscle fiber size. It's the primary mechanism behind muscle growth from resistance training.","hypertrophy",{"title":409,"description":410,"slug":411,"ref":411},"Hypertrophy Training","Hypertrophy training aims to maximize muscle growth using moderate loads (65-85% 1RM) with 8-15 repetitions per set.","hypertrophy-training",{"title":413,"description":414,"slug":415,"ref":415},"Intermittent fasting","Intermittent fasting restricts eating to time windows; fat loss still depends mainly on calorie balance and protein.","intermittent-fasting",{"title":417,"description":418,"slug":419,"ref":419},"Intra-workout","Intra-workout refers to nutrition consumed during training to maintain energy, hydration and performance on long sessions.","intra-workout",{"title":421,"description":422,"slug":423,"ref":423},"Isolation exercise","An isolation exercise targets mainly one joint and one muscle group (curl, lateral raise, leg extension) to add local volume or correct imbalances.","isolation-exercise",{"title":425,"description":426,"slug":427,"ref":427},"Isometric","Isometric contraction is when the muscle produces tension without changing length. No visible movement, intense work.","isometric-contraction",{"title":429,"description":430,"slug":431,"ref":431},"LISS","LISS (Low-Intensity Steady State) is continuous easy cardio at a conversational pace — useful for recovery, aerobic base and extra calorie burn.","liss",{"title":433,"description":434,"slug":435,"ref":435},"Lean bulk","A lean bulk is a slow, controlled surplus aimed at maximizing muscle gain while limiting fat gain.","lean-bulk",{"title":437,"description":438,"slug":439,"ref":439},"Lean mass","Lean mass is everything in your body except fat: muscles, bones, organs, water. A real performance indicator.","lean-mass",{"title":441,"description":442,"slug":443,"ref":443},"Linear periodization","Linear periodization progresses from higher volume/lower intensity toward lower volume/higher intensity over weeks.","linear-periodization",{"title":445,"description":446,"slug":447,"ref":447},"Lipids (Fats)","Lipids are essential for hormone production and vitamin absorption. Discover your needs, the right sources and their role in bodybuilding.","lipids-fats",{"title":449,"description":450,"slug":451,"ref":451},"Macrocycle","A macrocycle is the global organization of your training over 3-12 months. The highest level of periodization, your annual game plan.","macrocycle",{"title":453,"description":454,"slug":178,"ref":178},"Macronutrients (Macros)","Macronutrients are the 3 main types of nutrients: proteins, carbohydrates and lipids. Their balance is crucial for performance and body composition.",{"title":456,"description":457,"slug":458,"ref":458},"Maintenance","Maintenance is the calorie level at which your weight remains stable. The neutral baseline for any nutritional strategy.","maintenance",{"title":460,"description":461,"slug":462,"ref":462},"Mass gain","Mass gain (or bulk) is a controlled caloric surplus phase aimed at building muscle. Discover how to do it without gaining excess fat.","mass-gain",{"title":464,"description":465,"slug":466,"ref":466},"Meal timing","Meal timing is the strategic distribution of your meals around training and through the day to optimize performance and recovery.","meal-timing",{"title":468,"description":469,"slug":470,"ref":470},"Mesocycle","A mesocycle is a 4-8 week training block with a specific objective (hypertrophy, strength, peak, deload). The cornerstone of periodization.","mesocycle",{"title":472,"description":473,"slug":474,"ref":474},"Microcycle","A microcycle is the smallest planning unit in bodybuilding: generally 1 week of training. This is your weekly routine.","microcycle",{"title":476,"description":477,"slug":478,"ref":478},"Mind-muscle connection","Mind-muscle connection is the intentional focus on feeling the target muscle contract — useful for hypertrophy technique and isolation work.","mind-muscle-connection",{"title":480,"description":481,"slug":482,"ref":482},"Mobility","Mobility is the ability to actively control range of motion. Find out how to improve your mobility to optimize your performance.","mobility",{"title":484,"description":485,"slug":486,"ref":486},"Muscle failure","Muscle failure is the point where you cannot complete another clean rep with the target technique — RIR 0 / RPE 10.","muscle-failure",{"title":488,"description":489,"slug":490,"ref":490},"Muscle mass","Muscle mass is the total weight of muscles in the body. Key indicator of strength, metabolism, and longevity.","muscle-mass",{"title":492,"description":493,"slug":494,"ref":494},"Muscular Endurance Training","Muscular endurance training develops the ability to sustain prolonged effort. Light loads, high reps, short rests.","muscular-endurance-training",{"title":496,"description":497,"slug":498,"ref":498},"Muscular endurance","Muscular endurance is a muscle's capacity to sustain repeated or prolonged contractions without excessive fatigue. Foundation of many sports.","muscular-endurance",{"title":500,"description":501,"slug":502,"ref":502},"Muscular strength","Muscular strength is the maximum force a muscle (or group) can produce. The fundamental physical quality of any athlete.","muscular-strength",{"title":504,"description":505,"slug":506,"ref":506},"Myo-reps","Myo-reps is an intensification method: an activation set near failure, then mini-sets with short rests to accumulate effective reps.","myo-reps",{"title":508,"description":509,"slug":510,"ref":510},"NEAT","NEAT is the energy you burn through all your daily activities outside of training. The most underestimated lever of your body composition.","neat",{"title":512,"description":513,"slug":514,"ref":514},"Omega-3 fatty acids","Omega-3 fats (EPA/DHA) support general health; in athletes they are discussed for recovery and inflammation — food first, then supplements if needed.","omega-3",{"title":516,"description":517,"slug":518,"ref":518},"Overreaching","Overreaching is a short-term performance drop from hard training that recovers with planned rest — unlike prolonged overtraining.","overreaching",{"title":520,"description":521,"slug":522,"ref":522},"Overtraining","Overtraining is a prolonged performance drop from excess stress without enough recovery — rarer than simple overreaching.","overtraining",{"title":524,"description":525,"slug":526,"ref":526},"PR - Personal Record","A PR (Personal Record) is your best performance ever on a movement. The fundamental progress marker.","pr-personal-record",{"title":528,"description":529,"slug":530,"ref":530},"Passive recovery","Passive recovery links on complete rest to allow the body to regenerate. Find out when and how to use it effectively.","passive-recovery",{"title":532,"description":533,"slug":534,"ref":534},"Periodization","Periodization is the cyclical organization of training into distinct phases to optimize progression, prevent plateaus, and avoid injuries.","periodization",{"title":536,"description":537,"slug":538,"ref":538},"Plateau","A plateau is a period of stagnation despite consistent training. Identifying the cause is the key to breaking it.","plateau",{"title":540,"description":541,"slug":542,"ref":542},"Post-workout","The post-workout is the nutrition right after training to optimize recovery and growth. Protein, carbs, hydration.","post-workout",{"title":544,"description":545,"slug":546,"ref":547},"Power (explosive strength)","Power is force × velocity — producing force quickly. Trained with intent, moderate loads moved fast, jumps/throws, and adequate rest.","power-training","power",{"title":549,"description":550,"slug":551,"ref":551},"Powerlifting","Powerlifting is a strength sport focused on maximal squat, bench press and deadlift — programming revolves around heavy compounds and peaking.","powerlifting",{"title":553,"description":554,"slug":555,"ref":555},"Pre-workout","The pre-workout is the meal or supplement taken before training to optimize performance. Energy, focus, and pump.","pre-workout",{"title":557,"description":558,"slug":559,"ref":559},"Progressive overload","Progressive overload is the foundational principle of training: gradually increasing the demand on your muscles to keep gaining strength and size.","progressive-overload",{"title":561,"description":562,"slug":563,"ref":563},"Protein","Protein is the essential macronutrient for building and repairing muscle. Discover your needs, the best sources and the optimal timing.","protein",{"title":565,"description":566,"slug":567,"ref":567},"Protein powder","Protein powders are concentrated protein supplements. Practical for hitting daily protein needs.","protein-powder",{"title":569,"description":570,"slug":571,"ref":571},"Push/Pull/Legs (PPL)","The Push/Pull/Legs program divides the workout into 3 types of sessions: push (chests/shoulders/triceps), pull (back/biceps) and legs. Optimal for all levels with frequency 2x/week per muscle.","push-pull-legs-ppl",{"title":573,"description":574,"slug":575,"ref":575},"RIR","RIR (Reps in Reserve) measures how many reps you have left before failure. Modern, intuitive tool to manage intensity.","rir-reps-in-reserve",{"title":577,"description":578,"slug":579,"ref":579},"RPE","RPE (Rate of Perceived Exertion) is a 1-10 scale to measure subjective effort. Essential tool for managing intensity.","rpe-rate-of-perceived-exertion",{"title":581,"description":582,"slug":583,"ref":583},"Range of motion (ROM)","Range of motion (ROM) is the amplitude through which a joint or muscle can move during an exercise. Crucial for hypertrophy and joint health.","range-of-motion-rom",{"title":585,"description":586,"slug":587,"ref":587},"Refeed","A refeed is a planned short increase in calories (often carbs) during a fat-loss phase to support training, hormones and adherence.","refeed",{"title":589,"description":590,"slug":591,"ref":591},"Repetitions (Reps)","A rep is one complete execution of an exercise. The rep range determines whether you primarily develop strength, hypertrophy, or muscular endurance.","repetitions-reps",{"title":593,"description":594,"slug":595,"ref":595},"Reps to failure (RTF)","RTF means performing reps until no clean rep remains; useful sparingly for hypertrophy, costly if overused on heavy compounds.","reps-to-failure",{"title":597,"description":598,"slug":599,"ref":599},"Rest","Rest between sets is critical and depends on the goal. Strength: 3-5 min. Hypertrophy: 1-3 min. Endurance: 30-60 sec.","rest",{"title":601,"description":602,"slug":603,"ref":603},"Rest day","A rest day is planned time off hard training so adaptation can occur; it can be full rest or very light activity.","rest-day",{"title":605,"description":606,"slug":607,"ref":607},"Rest-Pause","Rest-pause is an intensification method using ultra-short pauses to extend a set. Powerful tool for hypertrophy.","rest-pause",{"title":609,"description":610,"slug":611,"ref":611},"Sarcomere","The sarcomere is the basic contractile unit of muscle. Composed of actin and myosin, it produces all your movements.","sarcomere",{"title":613,"description":614,"slug":615,"ref":615},"Series (Sets)","A series (or set) is a group of consecutive reps without rest. The basic unit of training programming.","series-sets",{"title":617,"description":618,"slug":619,"ref":619},"Sleep","Sleep is the most underrated training variable. It's during sleep that recovery, muscle building, and hormonal regulation happen.","sleep",{"title":621,"description":622,"slug":623,"ref":623},"Split (Split program)","A split workout involves dividing muscle groups over different days. The classic split trains each muscle once a week for 5-6 days.","split-split-program",{"title":625,"description":626,"slug":627,"ref":627},"Strength Training","Strength training aims to develop maximal strength using heavy loads (80-95% of 1RM) with few repetitions (1-6 reps).","strength-training",{"title":629,"description":630,"slug":631,"ref":631},"Stretching","Stretching improves flexibility and range of motion. Learn about the different types and how to effectively incorporate them into your routine.","stretching",{"title":633,"description":634,"slug":635,"ref":635},"Superset","A superset chains two exercises with no rest between them. Time-efficient method that boosts intensity and density.","superset",{"title":68,"description":637,"slug":175,"ref":175},"TDEE (Total Daily Energy Expenditure) represents your total daily energy expenditure. Find out how to calculate it precisely to optimize your results.",{"title":639,"description":640,"slug":641,"ref":641},"TUT - Time Under Tension","TUT (Time Under Tension) measures the total time the muscle is under load during a set. Key variable for hypertrophy.","tut-time-under-tension",{"title":643,"description":644,"slug":645,"ref":645},"Tabata","Tabata is a 4-minute HIIT protocol: 20 seconds max effort, 10 seconds rest, 8 rounds. Maximum efficiency in minimum time.","tabata",{"title":647,"description":648,"slug":649,"ref":649},"Tempo - Execution speed","Tempo is the controlled speed of each phase of a movement. Powerful tool to maximize stimulus and control.","tempo-execution-speed",{"title":651,"description":652,"slug":653,"ref":653},"Training density","Training density measures the amount of work done per unit of time. Increase it to boost intensity and metabolic stress.","training-density",{"title":655,"description":656,"slug":657,"ref":657},"Training frequency","Training frequency defines how many times per week you work a muscle. Discover the optimal frequency to progress.","training-frequency",{"title":659,"description":660,"slug":661,"ref":661},"Training intensity","Bodybuilding intensity measures the difficulty of the effort. Find out how to calculate it with % of 1RM, RPE, and RIR.","training-intensity",{"title":663,"description":664,"slug":665,"ref":665},"Training volume","Training volume represents the total amount of work performed. Discover the optimal volumes per muscle per week to progress.","training-volume",{"title":667,"description":668,"slug":669,"ref":669},"Type I muscle fibers","Type I fibers (slow-twitch) are endurance-oriented muscle fibers. Resistant to fatigue, they sustain prolonged efforts.","muscle-fibers-type-i",{"title":671,"description":672,"slug":673,"ref":673},"Type II muscle fibers","Type II fibers (fast-twitch) are powerful muscle fibers optimized for explosive efforts. Essential for strength and power.","type-ii-muscle-fibers",{"title":675,"description":676,"slug":677,"ref":677},"Undulating periodization","Undulating periodization varies volume and intensity frequently (daily or weekly) instead of long linear phases.","undulating-periodization",{"title":679,"description":680,"slug":681,"ref":681},"Upper/Lower","The Upper/Lower program divides training into upper body and lower body sessions over 4 days per week. Perfect balance between frequency (2x/week) and volume for all levels.","upper-lower",{"title":683,"description":684,"slug":685,"ref":685},"VO2 max","VO2 max is the maximum amount of oxygen your body can use during intense exercise. It's the gold standard of cardiovascular fitness.","vo2-max",{"title":687,"description":688,"slug":689,"ref":689},"Warm-up","A warm-up raises temperature, primes the nervous system and rehearses the session patterns before hard sets.","warm-up",{"title":691,"description":692,"slug":693,"ref":693},"Whey protein","Whey is a fast-digesting dairy protein powder, rich in leucine — a convenient way to hit daily protein targets.","whey-protein",{"title":695,"description":696,"slug":697,"ref":697},"Zone 2","Zone 2 is a moderate aerobic intensity (often ~60–70% HRmax) where you can talk in full sentences — foundation of endurance base.","zone-2",{"de":699,"en":13,"es":700,"fr":13,"it":26,"pt":700},"kalorien","calorias",1785169293572]