Glossary

Anabolic State

An anabolic state refers to the building phase of metabolism in which the body forms new tissue, such as muscle.

BMI (Body Mass Index)

BMI, or body mass index, is weight divided by height squared (kg/m2), used as a rough indicator of the relationship between weight and health.

BMR (Basal Metabolic Rate)

BMR, or basal metabolic rate, refers to the amount of energy your body burns at rest to maintain basic life functions.

Body Composition

Body composition describes the ratio of fat, muscle, bone, and water mass in the body, and is a more accurate indicator of health and appearance than weight alone.

Body Fat Percentage

Body fat percentage indicates the proportion of fat tissue relative to total body weight, and it is a more accurate measure of body composition than weight or BMI.

Body Recomposition

Body recomposition means simultaneously building muscle mass and reducing fat mass without significant weight change.

Calorie Deficit

A calorie deficit occurs when you eat less energy than your body burns, leading to weight loss.

Carbohydrates

Carbohydrates are the body's primary energy source, obtained from grains, fruits, vegetables, and sugar.

Catabolic State

A catabolic state refers to the breakdown phase of metabolism in which the body breaks down tissues for energy production.

Cortisol

Cortisol is a stress hormone produced by the adrenal glands that, when chronically elevated, promotes fat storage especially in the abdominal area.

Deload (Recovery Week)

A deload is a planned period of reduced training load that promotes recovery and enables long-term development.

Diet Break

A diet break is a planned 1-2 week pause from a calorie deficit diet during which you eat at maintenance calories to support metabolism and energy levels.

EPOC (Afterburn Effect)

EPOC refers to the elevated energy expenditure after exercise, as the body recovers and repairs itself.

Fat (Dietary Fats)

Fats are an energy-dense macronutrient essential for hormone production, cell membranes, and the absorption of fat-soluble vitamins.

Fiber (Dietary Fiber)

Dietary fiber is a form of carbohydrate that the body cannot break down, but which supports gut health and satiety.

Ghrelin

Ghrelin is a hunger hormone produced by the stomach that increases on an empty stomach and is triggered when weight is lost.

Glycemic Index (GI)

The glycemic index describes how quickly a carbohydrate-containing food raises blood sugar on a scale of 0-100.

Insulin

Insulin is a hormone secreted by the pancreas that regulates blood sugar and directs nutrient storage into cells.

Intuitive Eating

Intuitive eating is an approach where eating is guided by the body's internal hunger and satiety signals rather than diet rules.

Ketosis

Ketosis is a metabolic state in which the body uses fat as its primary energy source instead of carbohydrates.

Leptin

Leptin is a satiety hormone produced by fat tissue that regulates hunger and energy balance by signaling to the brain about the body's fat store levels.

Lipolysis (Fat Breakdown)

Lipolysis is the biochemical process in which stored triglycerides are broken down into fatty acids and glycerol for energy use.

Low-Grade Inflammation

Low-grade inflammation is a long-lasting, low-symptom inflammatory state in the body that has been linked to obesity and many chronic diseases.

Macros (Macronutrients)

Macronutrients are protein, carbohydrates, and fats - the three nutrient groups from which the body gets energy.

Melatonin

Melatonin is a hormone produced by the pineal gland that regulates the sleep-wake cycle and indirectly affects weight management.

Metabolic Syndrome

Metabolic syndrome is a combination of risk factors (abdominal obesity, high blood sugar, high triglycerides, low HDL, high blood pressure) that increases the risk of cardiovascular disease.

Metabolism

Metabolism refers to all the chemical processes by which the body converts food into energy and building materials.

Muscle Mass

Muscle mass refers to the amount of skeletal muscle tissue in the body, and it is a key factor in metabolic rate and body shaping.

NEAT (Non-Exercise Activity Thermogenesis)

NEAT refers to all physical activity outside of exercise: walking, cleaning, fidgeting, and standing.

Normal Weight

Normal weight means having a BMI between 18.5-24.9, which is statistically associated with the lowest health risks.

Obesity

Obesity means having a BMI of 30 or above, and it is a chronic condition that significantly increases many disease risks.

Omega-3 Fatty Acids

Omega-3 fatty acids are essential polyunsaturated fatty acids that the body cannot produce on its own.

Overtraining

Overtraining is a state where training load chronically exceeds the body's recovery capacity, leading to performance decline and health issues.

Overweight

Overweight means having a body mass index (BMI) between 25-29.9, indicating elevated health risks.

Progressive Overload

Progressive overload means gradually increasing exercise difficulty so that the body continues to develop.

Protein

Protein is a macronutrient composed of amino acids that is essential as a building block for muscles, tissues, and hormones.

Recovery

Recovery is the body's repair and adaptation process after exercise, which enables progress and prevents overtraining.

Refeed Day

A refeed day is a planned single day during which calorie intake is temporarily increased during a diet, primarily through carbohydrates.

Resting Calories

Resting calories refer to the amount of energy the body burns at complete rest for basic life functions.

Reverse Dieting

Reverse dieting means gradually increasing calorie intake after a diet to restore metabolism without uncontrolled weight gain.

Saturated Fats

Saturated fats are fatty acids with no double bonds in their carbon chain, obtained primarily from animal products.

Serotonin

Serotonin is a neurotransmitter that regulates mood, appetite, and satiety, and whose deficiency is linked to emotional eating.

Supercompensation

Supercompensation refers to the body's ability to recover to a level above the pre-exercise baseline after sufficient rest.

TDEE (Total Daily Energy Expenditure)

TDEE is your total daily energy expenditure, which includes basal metabolic rate, the thermic effect of food, and physical activity.

Thermogenesis

Thermogenesis refers to the body's heat production, which uses energy and is part of daily total expenditure.

Training Periodization

Periodization is the systematic planning of training into different load phases to achieve goals and prevent overtraining.

Visceral Fat

Visceral fat is fat tissue that accumulates around the internal organs in the abdominal cavity and is more harmful to health than subcutaneous fat.

Vitamin D

Vitamin D is a fat-soluble vitamin essential for bone health, the immune system, and metabolism.

Volume Eating

Volume eating is a dietary strategy that favors large portions of low-calorie foods to achieve satiety.

Waist Circumference

Waist circumference measures central body fat and is a more reliable predictor of health risks than BMI.