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Definitions

B

Bulking A period of time for which a person is purposely putting on weight. Normally the desired weight gain is muscle, but this can vary depending on individual circumstances.

Example: Tom weighs 70kg at 10% body fat and wants to put on weight, more specifically muscle, while limiting fat gain. After 6 months of weight training, he is now 76kg and 12% body fat.

C

Cutting A period of time for which a person is purposely losing weight. Normally the desired weight loss is fat, but this can vary depending on individual circumstances.

Example: Tina weighs 68kg and has a high body fat % of 40%. After 18 months of changing her diet and adding in intense exercise she has successfully arrived at her ideal body composition of 59kg and 18% body fat.
Concentric The part of an exersice where the muscle is shortening (contracting), the easiest way to relate to this is that it will be the half of the movement which is hardest.

Example: Using the pull up as example, the concentric part of the movement is where you are contracting the muscles to lift yourself off the floor to getting your chin over the bar.

D

Diet The particular foods and drinks consumed by an individual or group of people. Often the word is wrongly used to indicate a period of time where you are losing weight.

Example: The Paleo diet is renowned for being abundant in vegetables, olive oil, lean meats and even wine. A person may eat this diet to lose or gain weight, depending on the amount of food (calories) eaten.
Doms Delayed Onset Muscle Soreness after excercise. Tends to peak around 48 hours after activity.

Example: Alex completes a tough leg workout on Sunday morning. By Monday morning she feels fatigued in her legs, however Tuesday morning leg soreness is at it's peak. From Wednesday and onwards soreness fades.

E

Efficiency The ability to use something with the least amount of wasted resources (money, time, effort etc..).

Example: A classic example of this is meal prepping. Where by an individual will bulk cook several meals at once to make the time required for each meal more time effective. 1 meal cooked on it's own = 15 mins (15 mins per meal) 5 meals cooked at the same time = 25 mins (5 mins per meal)
Exception People or examples that are not average, and tend to skew the viewpoints of those less informed.

Example: Many top level athletes are genetically blessed, ideas and techniques that work for them are often employed unsuccessfully by the average person. For example many naive trainers will attempt the same workout routine as a genetically blessed and performance enhanced bodybuilder, the result is nearly always that the individual will become over-trained and end up ill or injured.
Eccentric The part of an exercise where the muscle is lengthening (relaxing), the easiest way to understand this is that it will be the half of the movement which is easiest.

Example: Using the bench press as an example, the eccentric portion is the movement from having your arms straight above you to lowering the bar to your chest. Here the chest muscles are lengthening and being stretched.

G

Gainz A positive acquisition of something that fits your goals.

Example: The most common example would be adding lean muscle mass. However this can extend itself to gaining new knowledge, skills, understanding or other qualities that will generally have a positive effect on your life.

I

Insight The result of the ability to understand the true nature of a particular subject.

Example:

O

Over-training The effect of training without sufficient recovery. Often leads to a negative conclusion such as injury, illness or deep fatigue.

Example: John has been training well and consistently for the past 4 weeks, he has decided to add some high intensity bike sprints after his workouts 5 times a week. After an additional two weeks training he realises he is struggling to recover from the extra intensity and ends up waking up with a sore throat and a severe lack of motivation.

R

Recomposition A period of Time for which a person wishes to stay around the same weight or size. While changing their body composition to have less body fat and more muscle.

Example: Gregory is a new trainer and wishes to change his body to look more athletic, in this case this is to lower his body fat levels and to gain muscle mass. After a year of hard work he has successfully lowered his Gregory is a new trainer and wishes to change his body to look more athletic, in this case this is to lower his body fat levels and to gain muscle mass. After a year of hard work he has successfully lowered his body fat % by 9% while gaining 5kg of muscle. by 9% while gaining 5kg of muscle.

S

Self-regulation The ability to use intuition and awareness to successfully adjust an area of your life to allow for more sustained results.

Example: Jake has scheduled to do a tough Chest workout today, however he is going through a very stressful period of work and his sleep has been suffering the last few days. He has decided to be wise and use self regulation to do a light workout and also to focus on better communication at work to help alleviate pressure. Jake feels relieved at the end of the day and gets a good night sleep, the next day he feels far better and is able to get back to training harder.
Supplement An product that can be added to your regime to help support a particular goal. Should be used only after good foundations are in place.

Example: Sally has greatly improved her diet and cut out all foods that were not doing her body any good. However she is now doing crossfit classes 4-5 times a week and is realising that she needs extra supplemental assistance. Due to the intensity of crossfit and her decision to eat a small bit of meat each day, she decides to supplement her diet with Creatine which helps with performance and energy for intense exercise.

V

Value The relative worth of something.

Example: Richard picks up two seemingly similar packets of minced beef at the supermarket, they are both 500g for £4. However one pack is from grass-fed free range cows and the other is not. As expected the grass-fed variety offers better value for money in this case