WAKE UP WITH DETERMINATION. GO TO THE BED WITH SATISFACTION.
About to join a Gym! Know these terminologies so as you don’t feel alienated in this new place.
A club, building, or large room, usually containing special equipments, where people go to do physical exercise and get fit.
restrict oneself to small amounts or special kinds of food in order to lose weight.
The idea that a cheat day means eating anything during a set period of time (usually either one day or one meal). Cheating as making a calculated decision to eat specific things normally avoided for health reasons (like fructose to prevent a glucose spike, caffeine to boost energy, and so on).
the energy needed to raise the temperature of 1 kilogram of water through 1 °C, equal to one thousand small calories and often used to measure the energy value of foods.
A caloric deficit is any shortage in the amount of calories consumed relative to the amount of calories required for maintenance of current body weight. A deficit can be created by reducing input/calories consumed. A deficit can also be created by increasing output without a corresponding increase in input.
A calorie surplus is a state in which you eat more calories than you burn. If you eat 3,000 calories per day and burn 2,500, you’ve created a surplus or excess of 500 calories per day. When you create calorie surplus, your body either uses the extra energy to build muscle or store fat.
Weight loss, in the context of medicine, health, or physical fitness, refers to a reduction of the total body mass, due to a mean loss of fluid, body fat or adipose tissue or lean mass, namely bone mineral deposits, muscle, tendon, and other connective tissue.
A decrease in body weight.
an increase in body weight.
This may sound strange, but it’s possible to get thinner without actually seeing a change in your weight. This happens when you lose body fat while gaining muscle. Your weight may stay the same, even as you lose inches, a sign that you’re moving in the right direction.
The body fat percentage (BFP) of a human or other living being is the total mass of fat divided by total body mass, multiplied by 100; body fat includes essential body fat and storage body fat. Essential body fat is necessary to maintain life and reproductive functions.
A person just starting to learn a skill or take part in an activity.
A goal of many lifters is to increase muscle development while simultaneously reducing body fat levels. In an attempt to accelerate fat loss, cardio is frequently ramped up while performing intense resistance training.
Muscle pump is caused by a rapid influx of blood into the muscles to remove fatigue toxins and replace supplies of fuel and oxygen. A good muscle pump indicates that you have optimally worked a muscle group. “The greatest feeling you can get in the gym or the most satisfying in the gym is the pump.
Here’s what is happening to cause comments about them and what they mean for your training. When you train hard in the gym, especially when you train to failure, you will notice two things: The Burn: a burning sensation in your muscles during exercise. The Pump: a swelling of the muscles during and after exercise.
For many guys, getting ‘cut‘ or ‘ripped’ is seen as the end goal of all of that time spent working out… Simply put, cutting can be defined as deliberately trying to lose weight, in the form of body fat, which is accomplished by eating fewer calories than you normally do.
Someone who is bulking is purposely eating more calories than they need. By providing your muscles with a strong stimulus to grow from progressive, intense training, these excess calories, especially protein, should aid to muscle hypertrophy and gains.
Whey is found in the watery portion of milk. … Taking whey protein is a convenient way to add 25–50 grams of protein on top of your daily intake. This can be important for bodybuilders and gym enthusiasts, as well as people who need to lose weight or are simply lacking protein in their diet.
“Protein is a vital post-workout nutrient as your body is craving essential amino acids (found in protein) to help repair the damage caused by exercise. Turkey is very lean and easy to digest which means the vital nutrients will be transferred into your body much quicker than in red meats”.
It means how many times you repeat the same set of exercises in your gym. a rep (or repetition) is single movement of any exercise.
A set is a group of consecutive repetition.
Post workout nutrition is the meal eaten after working out. Replenish muscle glycogen (stored energy) that was used in your workout. Increase muscle protein synthesis and reduce the muscle protein breakdown caused by exercise.
Cardio exercise is any exercise that raises your heart rate. … Your heart is a muscle. Therefore working it makes it stronger. A stronger cardio-vascular system means more capillaries delivering more oxygen to cells in your muscles. This enables your cells to burn more fat during both exercise and inactivity.
the activity of lifting heavy objects for exercise, especially to improve the strength of muscles and the appearance of the body: I do/go weight training in a gym during the week. Compare. bodybuilding. weightlifting.
BODY WEIGHT TRAINING
Bodyweight exercises can be increased in intensity by including additional weights (such as wearing a weighted vest or holding a barbell, kettlebell, sandbell or plate during a sit up), but this deviates from the general premise that bodyweight exercises rely solely on the weight of the individual to provide resistance …
FREE WEIGHT TRAINING
Weight training is a common type of strength training for developing the strength and size of skeletal muscles. It utilizes the force of gravity in the form of weighted bars, dumbbells or weight stacks in order to oppose the force generated by muscle through concentric or eccentric contraction.
CrossFit is a fitness regimen developed by Greg Glassman over several decades. CrossFit is constantly varied functional movements performed at high intensity. All CrossFit workouts are based on functional movements, and these movements reflect the best aspects of gymnastics, weightlifting, running, rowing and more.
Circuit training is a form of body conditioning or endurance training or resistance training using high-intensity. It targets strength building or muscular endurance. An exercise “circuit” is one completion of all prescribed exercises in the program.
HIGH-INTENSITY INTERVAL TRAINING (HIIT)
High-intensity interval training (HIIT), also called high-intensity intermittent exercise (HIIE) or sprint interval training (SIT), is a form of interval training, a cardiovascular exercise strategy alternating short periods of intense anaerobic exercise with less intense recovery periods, until too exhausted.
barbell. The long pole with weights on each end that a weightlifter or bodybuilder lifts at a gym is called a barbell. Before the word barbell first emerged in the 19th century, there was the word dumbbell, “weighted bar used for exercise,” from which the bell ending was borrowed for barbell.
Dumbbells are usually adjustable, meaning you can add resistance by attaching more weight to the dumbbell, or fixed, meaning that you can’t change the weight. Dumbbells are highly versatile and can be used for a wide range of exercises. You’ll typically find them stored on a sturdy shelf called a “rack.”