Food & energy
- BMRBMR, or basal metabolic rate, is the energy your body uses in a day at complete rest, just to keep your heart beating, lungs breathing, brain working and cells repairing.
- Body recompositionBody recomposition is losing body fat and gaining muscle at the same time, so your body changes shape even if your weight barely moves.
- Calorie deficitA calorie deficit is when you take in less energy from food and drink than your body burns, so it draws on stored energy, mostly fat, to make up the gap.
- Dietary fiberMost adults need about 14 g of fiber for every 1,000 kcal they eat, according to the US Dietary Guidelines and the Institute of Medicine.
- Lean bulkA lean bulk is a planned period of eating slightly more than you burn, usually about 5–10% above maintenance, while lifting with progressive overload.
- MacronutrientsMacros, short for macronutrients, are the three nutrients your body needs in large amounts and gets energy from: protein, carbohydrate and fat.
- NEATNEAT, or non-exercise activity thermogenesis, is the energy you burn through all movement that is not sleeping, eating or deliberate exercise.
- TDEETDEE, or total daily energy expenditure, is the number of calories your body burns in 24 hours.
Training & recovery
- DeloadA deload week is a planned stretch of easier training, usually about a week, where you cut volume, intensity or both by roughly 30–50% while keeping the same exercises.
- HRV (heart rate variability)Heart rate variability (HRV) is the variation in time between consecutive heartbeats, measured in milliseconds.
- Progressive overloadProgressive overload is the practice of gradually asking more of your muscles over time so they keep adapting.
- Resting heart rateFor adults, the American Heart Association describes a normal resting heart rate as 60 to 100 beats per minute.
- RPE (rate of perceived exertion)RPE, or rate of perceived exertion, is a 1–10 scale for how hard a set felt.
- Sleep stagesSleep has four stages: N1, N2, N3 and REM.
- Training volumeTraining volume is the amount of work you do in the gym.
- VO2 maxVO2 max is the highest rate at which your body can take in and use oxygen during all-out exercise.