[{"data":1,"prerenderedAt":893},["ShallowReactive",2],{"lexique-en-neat":3,"lexique-all-en":386,"lexique-trans-en-neat":892},{"id":4,"title":5,"author":6,"body":7,"category":358,"description":359,"extension":360,"faq":361,"lang":371,"lead":372,"letter":373,"meta":374,"navigation":375,"path":376,"ref":13,"related":377,"resources":377,"seo":378,"sources":379,"stem":383,"updated":384,"__hash__":385},"lexique/lexique/en/neat.md","NEAT","Ekklo",{"type":8,"value":9,"toc":346},"minimark",[10,14,19,30,33,36,39,44,47,113,118,120,124,128,131,135,142,146,153,155,159,206,208,212,266,268,271,273,277,306,308,312,329,331,335],[11,12,5],"h1",{"id":13},"neat",[15,16,18],"h4",{"id":17},"definition","Definition",[20,21,22,25,26,29],"p",{},[23,24,5],"strong",{}," (Non-Exercise Activity Thermogenesis) is the ",[23,27,28],{},"energy your body burns through all your daily activities OUTSIDE of training",": walking, fidgeting, posture, household chores, climbing stairs, talking with your hands, etc.",[31,32],"blockquote",{},[20,34,35],{},"💡 NEAT can vary by 1500-2000 kcal/day between two people of identical weight. It's the most underestimated factor in body composition.",[37,38],"hr",{},[40,41,43],"h3",{"id":42},"the-4-components-of-tdee","The 4 components of TDEE",[20,45,46],{},"Your daily energy expenditure has 4 sources:",[48,49,50,66],"table",{},[51,52,53],"thead",{},[54,55,56,60,63],"tr",{},[57,58,59],"th",{},"Component",[57,61,62],{},"% of TDEE",[57,64,65],{},"Description",[67,68,69,81,91,102],"tbody",{},[54,70,71,75,78],{},[72,73,74],"td",{},"BMR",[72,76,77],{},"60-70%",[72,79,80],{},"Vital functions at rest",[54,82,83,85,88],{},[72,84,5],{},[72,86,87],{},"15-30%",[72,89,90],{},"Daily activity outside training",[54,92,93,96,99],{},[72,94,95],{},"EAT",[72,97,98],{},"5-15%",[72,100,101],{},"Structured exercise (training)",[54,103,104,107,110],{},[72,105,106],{},"TEF",[72,108,109],{},"~10%",[72,111,112],{},"Thermic effect of food (digestion)",[20,114,115],{},[23,116,117],{},"NEAT is therefore 2-3 times more important than your training in your daily expenditure.",[37,119],{},[40,121,123],{"id":122},"why-neat-matters-for-your-goal","Why NEAT matters for your goal",[15,125,127],{"id":126},"for-fat-loss","For fat loss",[20,129,130],{},"Increasing your NEAT by 2000-3000 daily steps can be enough to create a 200-400 kcal deficit, often more sustainable than restrictive dieting.",[15,132,134],{"id":133},"for-mass-gain","For mass gain",[20,136,137,138,141],{},"Be careful: in caloric surplus, NEAT tends to ",[23,139,140],{},"increase spontaneously"," (more energy = more agitation), which can sabotage your surplus. Watch this point.",[15,143,145],{"id":144},"for-metabolic-adaptation","For metabolic adaptation",[20,147,148,149,152],{},"In long deficits, NEAT ",[23,150,151],{},"spontaneously decreases",": less unconscious movement to save energy. This explains the dreaded plateau.",[37,154],{},[40,156,158],{"id":157},"how-to-increase-your-neat","How to increase your NEAT",[160,161,162,170,176,182,188,194,200],"ul",{},[163,164,165,166,169],"li",{},"✅ ",[23,167,168],{},"Take 8000-12000 daily steps",": minimum recommended for active people",[163,171,165,172,175],{},[23,173,174],{},"Stairs instead of elevator",": free and effective",[163,177,165,178,181],{},[23,179,180],{},"Standing desk",": standing burns 50-100 more kcal/h than sitting",[163,183,165,184,187],{},[23,185,186],{},"Walking phone calls",": walk while talking",[163,189,165,190,193],{},[23,191,192],{},"Park further away",": forced extra walking",[163,195,165,196,199],{},[23,197,198],{},"Public transport",": more walking than driving",[163,201,165,202,205],{},[23,203,204],{},"Hobbies that involve moving",": gardening, hiking, dancing",[37,207],{},[40,209,211],{"id":210},"real-world-neat-examples","Real-world NEAT examples",[48,213,214,224],{},[51,215,216],{},[54,217,218,221],{},[57,219,220],{},"Profile",[57,222,223],{},"Daily NEAT (estimate)",[67,225,226,234,242,250,258],{},[54,227,228,231],{},[72,229,230],{},"Sedentary office worker (3000 steps)",[72,232,233],{},"200-400 kcal",[54,235,236,239],{},[72,237,238],{},"Active office worker (8000 steps)",[72,240,241],{},"500-700 kcal",[54,243,244,247],{},[72,245,246],{},"Manual worker",[72,248,249],{},"800-1200 kcal",[54,251,252,255],{},[72,253,254],{},"Active athlete daily",[72,256,257],{},"800-1500 kcal",[54,259,260,263],{},[72,261,262],{},"Mailman / waiter (15000+ steps)",[72,264,265],{},"1500-2500 kcal",[31,267],{},[20,269,270],{},"⚠️ Two desk-job people of the same size can have NEAT differences of 500-1000 kcal/day, just based on their habits. That's enormous.",[37,272],{},[40,274,276],{"id":275},"how-to-measure-your-neat","How to measure your NEAT",[160,278,279,286,292,299],{},[163,280,281,282,285],{},"📱 ",[23,283,284],{},"Pedometer / smartwatch",": tracks your daily steps",[163,287,281,288,291],{},[23,289,290],{},"NEAT-specific apps",": combine steps + standing/sitting time",[163,293,294,295,298],{},"📊 ",[23,296,297],{},"Bioimpedance scales",": estimate TDEE including NEAT",[163,300,301,302,305],{},"📈 ",[23,303,304],{},"Empirical method",": calorie tracking over 2-3 weeks reveals your real expenditure",[37,307],{},[40,309,311],{"id":310},"common-mistakes","Common mistakes",[160,313,314,317,320,323,326],{},[163,315,316],{},"❌ Counting only structured training as exercise",[163,318,319],{},"❌ Ignoring NEAT in caloric calculations",[163,321,322],{},"❌ Compensating an intense session by being sedentary the rest of the day",[163,324,325],{},"❌ Underestimating the impact of standing vs sitting",[163,327,328],{},"❌ Believing that 1 hour of cardio compensates 23 hours of sedentary time",[37,330],{},[40,332,334],{"id":333},"key-takeaways","Key takeaways",[20,336,337,338,341,342,345],{},"NEAT is ",[23,339,340],{},"the most powerful and most underestimated lever"," of body composition. 8000-12000 daily steps + a varied lifestyle = 500-1000 kcal/day extra burned without effort. ",[23,343,344],{},"Move more during the day, beyond training",". Real fat loss happens between sessions, not during them.",{"title":347,"searchDepth":348,"depth":348,"links":349},"",2,[350,352,353,354,355,356,357],{"id":42,"depth":351,"text":43},3,{"id":122,"depth":351,"text":123},{"id":157,"depth":351,"text":158},{"id":210,"depth":351,"text":211},{"id":275,"depth":351,"text":276},{"id":310,"depth":351,"text":311},{"id":333,"depth":351,"text":334},"nutrition","NEAT is the energy you burn through all your daily activities outside of training. The most underestimated lever of your body composition.","md",[362,365,368],{"q":363,"a":364},"What is NEAT?","Non-Exercise Activity Thermogenesis: energy burned outside structured training (walking, standing, daily movement).",{"q":366,"a":367},"Why is it a fat-loss lever?","Raising steps is often more sustainable than stacking HIIT daily, with less training fatigue.",{"q":369,"a":370},"How do you track it?","Daily step targets, standing time, and watch for spontaneous activity dropping hard in a deficit.","en","NEAT is all activity energy burn outside structured training. It is often the most underestimated daily lever for body composition.","N",{},true,"/lexique/en/neat",null,{"title":5,"description":359},[380],{"label":381,"url":382},"NEAT and energy expenditure research overview","https://pubmed.ncbi.nlm.nih.gov/","lexique/en/neat","2026-07-27","QsdhMDrlRpdKrsjCNs5rD0VYkNYrK97jcsueR3xoFbs",[387,391,395,399,403,407,411,415,419,423,427,431,434,438,442,446,450,454,458,462,466,470,474,478,482,486,490,494,498,502,506,510,514,518,522,526,530,534,538,542,546,550,554,558,562,566,570,574,578,582,586,590,594,598,602,606,610,614,618,622,626,630,634,638,642,646,650,654,658,662,666,670,674,678,682,686,690,694,698,702,703,707,711,715,719,723,727,731,735,740,744,748,752,756,760,764,768,772,776,780,784,788,792,796,800,804,808,812,816,820,824,828,832,836,840,844,848,852,856,860,864,868,872,876,880,884,888],{"title":388,"description":389,"slug":390,"ref":390},"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":392,"description":393,"slug":394,"ref":394},"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":396,"description":397,"slug":398,"ref":398},"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":400,"description":401,"slug":402,"ref":402},"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":404,"description":405,"slug":406,"ref":406},"Active recovery","Active recovery uses light activity to speed muscle recovery. Find out how to effectively integrate it into your routine.","active-recovery",{"title":408,"description":409,"slug":410,"ref":410},"Adduction","Adduction is a movement that brings a body part toward the body's midline. Opposite of abduction.","adduction",{"title":412,"description":413,"slug":414,"ref":414},"Aerobic System","The aerobic system produces energy with oxygen, fueling long-duration efforts. It's the foundation of endurance and recovery.","aerobic-system",{"title":416,"description":417,"slug":418,"ref":418},"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":420,"description":421,"slug":422,"ref":422},"Anaerobic System","The anaerobic system produces energy without oxygen — for explosive, intense efforts. Limited but powerful, it fuels strength and sprints.","anaerobic-system",{"title":424,"description":425,"slug":426,"ref":426},"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":428,"description":429,"slug":430,"ref":430},"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":74,"description":432,"slug":433,"ref":433},"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":435,"description":436,"slug":437,"ref":437},"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":439,"description":440,"slug":441,"ref":441},"Block periodization","Block periodization concentrates training into focused blocks (accumulation, intensification, realization) with clear priorities.","block-periodization",{"title":443,"description":444,"slug":445,"ref":445},"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":447,"description":448,"slug":449,"ref":449},"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":451,"description":452,"slug":453,"ref":453},"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":455,"description":456,"slug":457,"ref":457},"Bodyweight","Bodyweight training uses your own body as resistance. No equipment, anywhere, scalable to any level.","bodyweight",{"title":459,"description":460,"slug":461,"ref":461},"Caffeine","Caffeine is a stimulant that can raise alertness and training performance; dose and timing matter for sleep and anxiety.","caffeine",{"title":463,"description":464,"slug":465,"ref":465},"Calisthenics","Calisthenics builds strength and skill primarily with bodyweight patterns (push-ups, pull-ups, dips, levers) and progressive variations.","calisthenics",{"title":467,"description":468,"slug":469,"ref":469},"Calorie Maintenance","Caloric maintenance is the calorie level keeping your weight stable. Foundation of any nutritional plan.","calorie-maintenance",{"title":471,"description":472,"slug":473,"ref":473},"Calorie Surplus","A caloric surplus means consuming more calories than you burn. Mandatory mechanism for serious muscle building.","calorie-surplus",{"title":475,"description":476,"slug":477,"ref":477},"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.","calorie-deficit",{"title":479,"description":480,"slug":481,"ref":481},"Calories","Calories measure the energy provided by food. Understanding your caloric needs is the foundation of every fitness goal.","calories",{"title":483,"description":484,"slug":485,"ref":485},"Carbohydrates","Carbohydrates are the main source of energy for intense training. Discover your needs, the different types and their role in performance.","carbohydrates",{"title":487,"description":488,"slug":489,"ref":489},"Casein","Casein is a slower-digesting dairy protein, often used between meals or at night to help hit daily protein targets.","casein",{"title":491,"description":492,"slug":493,"ref":493},"Circuit training","Circuit training chains several exercises with little rest. Ideal for burning calories and improving cardiovascular fitness while keeping muscle.","circuit-training",{"title":495,"description":496,"slug":497,"ref":497},"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":499,"description":500,"slug":501,"ref":501},"Collagen","Collagen is a structural protein; supplements may support connective tissue goals but are incomplete for total muscle protein needs.","collagen",{"title":503,"description":504,"slug":505,"ref":505},"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":507,"description":508,"slug":509,"ref":509},"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":511,"description":512,"slug":513,"ref":513},"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":515,"description":516,"slug":517,"ref":517},"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":519,"description":520,"slug":521,"ref":521},"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":523,"description":524,"slug":525,"ref":525},"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":527,"description":528,"slug":529,"ref":529},"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":531,"description":532,"slug":533,"ref":533},"Dietary fiber","Dietary fiber supports satiety, digestion and cardiometabolic health; useful in fat-loss adherence plans.","dietary-fiber",{"title":535,"description":536,"slug":537,"ref":537},"Dropset","A dropset extends a set by reducing the load when failure hits. Powerful intensification method for hypertrophy.","dropset",{"title":539,"description":540,"slug":541,"ref":541},"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":543,"description":544,"slug":545,"ref":545},"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":547,"description":548,"slug":549,"ref":549},"Electrolytes","Electrolytes (sodium, potassium, magnesium…) are minerals that conduct electrical signals and help fluid balance, especially with heavy sweating.","electrolytes",{"title":551,"description":552,"slug":553,"ref":553},"Exercise selection","Exercise selection is choosing movements that fit the goal, equipment, anatomy and skill — the foundation of a good program.","exercise-selection",{"title":555,"description":556,"slug":557,"ref":557},"Extension","Extension is the anatomical movement that increases the angle between two body segments. Opposite of flexion.","extension",{"title":559,"description":560,"slug":561,"ref":561},"Fat mass","Fat mass is the total weight of fat tissue. Essential for survival, but excess harms health and aesthetics.","fat-mass",{"title":563,"description":564,"slug":565,"ref":565},"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":567,"description":568,"slug":569,"ref":569},"Flexion","Flexion is the anatomical movement that decreases the angle between two body segments. Opposite of extension.","flexion",{"title":571,"description":572,"slug":573,"ref":573},"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":575,"description":576,"slug":577,"ref":577},"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":579,"description":580,"slug":581,"ref":581},"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":583,"description":584,"slug":585,"ref":585},"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":587,"description":588,"slug":589,"ref":589},"Glycogen","Glycogen is the storage form of carbohydrate in muscle and liver — the primary fuel for hard training.","glycogen",{"title":591,"description":592,"slug":593,"ref":593},"HIIT","HIIT (High-Intensity Interval Training) alternates short hard efforts with recovery to improve fitness and calorie burn in less time.","hiit",{"title":595,"description":596,"slug":597,"ref":597},"Hydration","Hydration is maintaining fluid balance for performance, cognition and recovery — water plus electrolytes when sweat losses are high.","hydration",{"title":599,"description":600,"slug":601,"ref":601},"Hypertrophy","Muscle hypertrophy is the increase in muscle fiber size. It's the primary mechanism behind muscle growth from resistance training.","hypertrophy",{"title":603,"description":604,"slug":605,"ref":605},"Hypertrophy Training","Hypertrophy training aims to maximize muscle growth using moderate loads (65-85% 1RM) with 8-15 repetitions per set.","hypertrophy-training",{"title":607,"description":608,"slug":609,"ref":609},"Intermittent fasting","Intermittent fasting restricts eating to time windows; fat loss still depends mainly on calorie balance and protein.","intermittent-fasting",{"title":611,"description":612,"slug":613,"ref":613},"Intra-workout","Intra-workout refers to nutrition consumed during training to maintain energy, hydration and performance on long sessions.","intra-workout",{"title":615,"description":616,"slug":617,"ref":617},"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":619,"description":620,"slug":621,"ref":621},"Isometric","Isometric contraction is when the muscle produces tension without changing length. No visible movement, intense work.","isometric-contraction",{"title":623,"description":624,"slug":625,"ref":625},"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":627,"description":628,"slug":629,"ref":629},"Lean bulk","A lean bulk is a slow, controlled surplus aimed at maximizing muscle gain while limiting fat gain.","lean-bulk",{"title":631,"description":632,"slug":633,"ref":633},"Lean mass","Lean mass is everything in your body except fat: muscles, bones, organs, water. A real performance indicator.","lean-mass",{"title":635,"description":636,"slug":637,"ref":637},"Linear periodization","Linear periodization progresses from higher volume/lower intensity toward lower volume/higher intensity over weeks.","linear-periodization",{"title":639,"description":640,"slug":641,"ref":641},"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":643,"description":644,"slug":645,"ref":645},"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":647,"description":648,"slug":649,"ref":649},"Macronutrients (Macros)","Macronutrients are the 3 main types of nutrients: proteins, carbohydrates and lipids. Their balance is crucial for performance and body composition.","macronutrients-macros",{"title":651,"description":652,"slug":653,"ref":653},"Maintenance","Maintenance is the calorie level at which your weight remains stable. The neutral baseline for any nutritional strategy.","maintenance",{"title":655,"description":656,"slug":657,"ref":657},"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":659,"description":660,"slug":661,"ref":661},"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":663,"description":664,"slug":665,"ref":665},"Mesocycle","A mesocycle is a 4-8 week training block with a specific objective (hypertrophy, strength, peak, deload). The cornerstone of periodization.","mesocycle",{"title":667,"description":668,"slug":669,"ref":669},"Microcycle","A microcycle is the smallest planning unit in bodybuilding: generally 1 week of training. This is your weekly routine.","microcycle",{"title":671,"description":672,"slug":673,"ref":673},"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":675,"description":676,"slug":677,"ref":677},"Mobility","Mobility is the ability to actively control range of motion. Find out how to improve your mobility to optimize your performance.","mobility",{"title":679,"description":680,"slug":681,"ref":681},"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":683,"description":684,"slug":685,"ref":685},"Muscle mass","Muscle mass is the total weight of muscles in the body. Key indicator of strength, metabolism, and longevity.","muscle-mass",{"title":687,"description":688,"slug":689,"ref":689},"Muscular Endurance Training","Muscular endurance training develops the ability to sustain prolonged effort. Light loads, high reps, short rests.","muscular-endurance-training",{"title":691,"description":692,"slug":693,"ref":693},"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":695,"description":696,"slug":697,"ref":697},"Muscular strength","Muscular strength is the maximum force a muscle (or group) can produce. The fundamental physical quality of any athlete.","muscular-strength",{"title":699,"description":700,"slug":701,"ref":701},"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":5,"description":359,"slug":13,"ref":13},{"title":704,"description":705,"slug":706,"ref":706},"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":708,"description":709,"slug":710,"ref":710},"Overreaching","Overreaching is a short-term performance drop from hard training that recovers with planned rest — unlike prolonged overtraining.","overreaching",{"title":712,"description":713,"slug":714,"ref":714},"Overtraining","Overtraining is a prolonged performance drop from excess stress without enough recovery — rarer than simple overreaching.","overtraining",{"title":716,"description":717,"slug":718,"ref":718},"PR - Personal Record","A PR (Personal Record) is your best performance ever on a movement. The fundamental progress marker.","pr-personal-record",{"title":720,"description":721,"slug":722,"ref":722},"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":724,"description":725,"slug":726,"ref":726},"Periodization","Periodization is the cyclical organization of training into distinct phases to optimize progression, prevent plateaus, and avoid injuries.","periodization",{"title":728,"description":729,"slug":730,"ref":730},"Plateau","A plateau is a period of stagnation despite consistent training. Identifying the cause is the key to breaking it.","plateau",{"title":732,"description":733,"slug":734,"ref":734},"Post-workout","The post-workout is the nutrition right after training to optimize recovery and growth. Protein, carbs, hydration.","post-workout",{"title":736,"description":737,"slug":738,"ref":739},"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":741,"description":742,"slug":743,"ref":743},"Powerlifting","Powerlifting is a strength sport focused on maximal squat, bench press and deadlift — programming revolves around heavy compounds and peaking.","powerlifting",{"title":745,"description":746,"slug":747,"ref":747},"Pre-workout","The pre-workout is the meal or supplement taken before training to optimize performance. Energy, focus, and pump.","pre-workout",{"title":749,"description":750,"slug":751,"ref":751},"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":753,"description":754,"slug":755,"ref":755},"Protein","Protein is the essential macronutrient for building and repairing muscle. Discover your needs, the best sources and the optimal timing.","protein",{"title":757,"description":758,"slug":759,"ref":759},"Protein powder","Protein powders are concentrated protein supplements. Practical for hitting daily protein needs.","protein-powder",{"title":761,"description":762,"slug":763,"ref":763},"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":765,"description":766,"slug":767,"ref":767},"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":769,"description":770,"slug":771,"ref":771},"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":773,"description":774,"slug":775,"ref":775},"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":777,"description":778,"slug":779,"ref":779},"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":781,"description":782,"slug":783,"ref":783},"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":785,"description":786,"slug":787,"ref":787},"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":789,"description":790,"slug":791,"ref":791},"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":793,"description":794,"slug":795,"ref":795},"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":797,"description":798,"slug":799,"ref":799},"Rest-Pause","Rest-pause is an intensification method using ultra-short pauses to extend a set. Powerful tool for hypertrophy.","rest-pause",{"title":801,"description":802,"slug":803,"ref":803},"Sarcomere","The sarcomere is the basic contractile unit of muscle. Composed of actin and myosin, it produces all your movements.","sarcomere",{"title":805,"description":806,"slug":807,"ref":807},"Series (Sets)","A series (or set) is a group of consecutive reps without rest. The basic unit of training programming.","series-sets",{"title":809,"description":810,"slug":811,"ref":811},"Sleep","Sleep is the most underrated training variable. It's during sleep that recovery, muscle building, and hormonal regulation happen.","sleep",{"title":813,"description":814,"slug":815,"ref":815},"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":817,"description":818,"slug":819,"ref":819},"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":821,"description":822,"slug":823,"ref":823},"Stretching","Stretching improves flexibility and range of motion. Learn about the different types and how to effectively incorporate them into your routine.","stretching",{"title":825,"description":826,"slug":827,"ref":827},"Superset","A superset chains two exercises with no rest between them. Time-efficient method that boosts intensity and density.","superset",{"title":829,"description":830,"slug":831,"ref":831},"TDEE","TDEE (Total Daily Energy Expenditure) represents your total daily energy expenditure. Find out how to calculate it precisely to optimize your results.","tdee",{"title":833,"description":834,"slug":835,"ref":835},"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":837,"description":838,"slug":839,"ref":839},"Tabata","Tabata is a 4-minute HIIT protocol: 20 seconds max effort, 10 seconds rest, 8 rounds. Maximum efficiency in minimum time.","tabata",{"title":841,"description":842,"slug":843,"ref":843},"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":845,"description":846,"slug":847,"ref":847},"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":849,"description":850,"slug":851,"ref":851},"Training frequency","Training frequency defines how many times per week you work a muscle. Discover the optimal frequency to progress.","training-frequency",{"title":853,"description":854,"slug":855,"ref":855},"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":857,"description":858,"slug":859,"ref":859},"Training volume","Training volume represents the total amount of work performed. Discover the optimal volumes per muscle per week to progress.","training-volume",{"title":861,"description":862,"slug":863,"ref":863},"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":865,"description":866,"slug":867,"ref":867},"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":869,"description":870,"slug":871,"ref":871},"Undulating periodization","Undulating periodization varies volume and intensity frequently (daily or weekly) instead of long linear phases.","undulating-periodization",{"title":873,"description":874,"slug":875,"ref":875},"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":877,"description":878,"slug":879,"ref":879},"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":881,"description":882,"slug":883,"ref":883},"Warm-up","A warm-up raises temperature, primes the nervous system and rehearses the session patterns before hard sets.","warm-up",{"title":885,"description":886,"slug":887,"ref":887},"Whey protein","Whey is a fast-digesting dairy protein powder, rich in leucine — a convenient way to hit daily protein targets.","whey-protein",{"title":889,"description":890,"slug":891,"ref":891},"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":13,"en":13,"es":13,"fr":13,"it":13,"pt":13},1785169299087]