With the advent of the internet and the rapid growth of fitness information around the web, one might be intimidated by a number of different aspects of attaining that perfect physique, hitting a personal record or being a strong and healthy individual.
In terms of fitness lingo, a number of words may seem alien. Concepts and terminologies take a while to get used to. It takes article upon article of research to understand some.
This article tries to list the most common terms used as well as a brief explanation surrounding them. It will go from the easiest and most obvious terms, to terms related to nutrition and exercise.
Macronutrients are nutrients that provide energy in the form of calories. Macronutrients are generally categorized into 3 main types; Protein, Carbohydrates and Fat. Protein being the building blocks, carbohydrates being the primary source of energy for the body, and fat playing a role in the production of hormones and lipids.
#6 Rep maxes
Rep Max usually refers to the 1 repetition max for a certain exercise. Exercise programming (if done by a professional) is usually based around a person’s 1 rep max, which means the amount of weight that can be moved for no more than 1 repetition by the lifter. For example, if a trainer asks his client to perform a squat with 50% of his 1 RM for 5 reps and the client’s 1 RM is calculated or estimated to be 100 lbs, then the lifter must lift 50 lbs for 5 reps.
#5 Body fat percentage
If the name isn’t obvious enough. Body fat percent, usually referred to as PBF or BFP, is the total mass of body fat divided by the body mass. Body fat includes both the essential fat required for normal body function such as hormone production.
Cardio is an abbreviation for cardiovascular exercise which means exercise for your heart. The most common myth surrounding cardio exercises is that it is the most efficient form of fat loss and women should focus more on this rather than resistance training. These myths have been perpetuated in the fitness industry and in commercial gyms for a number of reasons which we won’t delve into now. The fact of the matter is, cardiovascular exercise, combined with a well programmed resistance training protocol is the most efficient method to get an optimum body composition. (It should be noted that attaining optimum body composition is different from losing weight).
#3 Ketogenic diets
Ketogenic diets have become the rage of late. A ketogenic diet revolves around either completely removing carbohydrates from your diet or limiting them to the bare minimum in order to promote ketosis. Without delving into the details of this, the main objective of this diet is to lose body fat in a small amount of time. These diets were usually used by physique competitors who had shorter training camps. The problem with ketogenic diets is not losing body fat, it is getting off the diets.
Calisthenics is a term used to describe exercise routines involving only bodyweight training. Calisthenics has recently become popular due to the content being created on Instagram and Youtube with extreme athletes performing gravity defying stunts similar to gymnasts. Calisthenics are very efficient form of resistance training and build overall strength and conditioning. They should form an important part of any workout program, beginner or advanced alike.
#1 Whey protein
Whey protein is a protein derived from milk. It is a by-product of the milk industry and is used as a nutritional supplement. Studies suggest that consumption of whey protein increases muscle protein synthesis and is often endorsed by gym trainers. The use of nutritional supplements should always be done after consultation with a medical professional. Whey protein is also not recommended for people with lactose intolerance as it may cause bloating and uneasiness.
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