Fitness Glossary
Essential fitness terms explained simply.
1RM (One Rep Max)
The maximum weight you can lift for a single repetition with proper form. Used to calculate training percentages and track strength progress.
AMRAP
As Many Reps As Possible. A set performed to technical failure or within a time limit. Common in CrossFit and high-intensity training.
Aura Points
NuJourney's gamification currency earned by logging workouts (50-200 pts), meals (10-30 pts), and journal entries (40 pts). Contributes to levels and gym leaderboards.
BMR (Basal Metabolic Rate)
The number of calories your body burns at complete rest to maintain basic functions like breathing and circulation. Your minimum daily calorie needs.
Bulk
A phase of intentional muscle gain by eating in a caloric surplus, typically 200-500 calories above maintenance.
Caloric Deficit
Eating fewer calories than your body burns, resulting in weight loss. Typically 300-500 calories below TDEE for sustainable fat loss.
Caloric Surplus
Eating more calories than your body burns, required for muscle gain. Typically 200-500 calories above TDEE for lean bulking.
CBT (Cognitive Behavioral Therapy)
A psychological approach that helps identify and change negative thought patterns. Used in fitness for mental resilience, gym anxiety, and performance mindset.
Compound Exercise
An exercise that works multiple muscle groups and joints simultaneously. Examples: squat, deadlift, bench press, pull-up. More efficient than isolation exercises.
Cut
A phase of intentional fat loss while trying to preserve muscle mass, typically eating in a caloric deficit with high protein intake.
Deload
A planned reduction in training intensity (40-60% of normal) for 1 week to allow recovery and prevent overtraining. Typically done every 4-8 weeks.
DOMS
Delayed Onset Muscle Soreness. The muscle pain that typically peaks 24-72 hours after intense or unfamiliar exercise. Sign of muscle stress, not damage.
Drop Set
A technique where you perform a set to failure, reduce the weight by 20-30%, and immediately continue for more reps. Increases muscle fatigue.
Failure
The point in a set where you cannot complete another rep with proper form. Training to failure increases intensity but requires more recovery.
Gym Anxiety
Fear or nervousness experienced in gym environments. Common among beginners. Can be addressed through CBT techniques, gradual exposure, and confidence-building.
Habit Stacking
Attaching a new habit to an existing one (e.g., "After I pour my coffee, I will do 10 push-ups"). Science-backed technique for building consistent routines.
HIIT
High-Intensity Interval Training. Short bursts of intense exercise (20-60 seconds) alternated with rest periods. Efficient for cardiovascular fitness and fat loss.
Hypertrophy
The increase in muscle size through training. Typically achieved with moderate weights and 6-12 rep ranges with progressive overload.
Intermittent Fasting
An eating pattern that cycles between periods of fasting and eating. Common protocols: 16:8 (16 hours fasting, 8 hours eating) or 5:2 (5 normal days, 2 restricted).
Isolation Exercise
An exercise that targets a single muscle group. Examples: bicep curl, leg extension, lateral raise. Good for targeting weak points.
Lean Bulk
A controlled caloric surplus (200-300 calories above TDEE) designed to maximize muscle gain while minimizing fat gain. Slower but cleaner than traditional bulking.
Macros (Macronutrients)
The three main nutrients that provide calories: protein (4 cal/g), carbohydrates (4 cal/g), and fat (9 cal/g). Tracking macros optimizes body composition.
Maintenance Calories
The number of calories needed to maintain your current weight. Equal to your TDEE. The baseline for calculating surplus or deficit.
Mind-Muscle Connection
The conscious focus on contracting a specific muscle during exercise to improve activation, muscle recruitment, and results.
Periodization
The systematic planning of training variables (volume, intensity, frequency) over time to optimize performance and prevent plateaus.
PPL (Push Pull Legs)
A popular training split organizing workouts into push movements (chest, shoulders, triceps), pull movements (back, biceps), and leg exercises. Typically run 6 days per week.
Progressive Overload
The gradual increase of stress placed on the body during training. The fundamental principle behind muscle and strength gains. Can be achieved by adding weight, reps, or sets.
PR (Personal Record)
Your best performance on a specific exercise or workout. Also called PB (Personal Best). Tracking PRs measures long-term progress.
Recomp (Body Recomposition)
Simultaneously losing fat and building muscle, typically achieved by eating at maintenance calories with high protein and consistent training.
RPE (Rate of Perceived Exertion)
A 1-10 scale measuring how hard a set felt. RPE 10 = maximum effort/failure, RPE 8 = could do 2 more reps, RPE 7 = could do 3 more reps.
RIR (Reps in Reserve)
How many more reps you could have done at the end of a set. RIR 2 means you stopped with 2 reps left. Inverse of RPE.
Superset
Two exercises performed back-to-back with no rest between them. Can be antagonist (opposite muscles) or same-muscle supersets.
TDEE (Total Daily Energy Expenditure)
The total calories you burn per day including BMR, activity, exercise, and thermic effect of food. The basis for setting calorie goals.
Time Under Tension (TUT)
The total time a muscle spends under load during a set. Longer TUT (40-70 seconds) can increase hypertrophy and muscle endurance.
Upper Lower Split
A training split that alternates between upper body and lower body workouts. Typically run 4 days per week (ULUL). Good balance of frequency and recovery.
Volume
Total amount of work performed. Typically calculated as sets × reps × weight. Higher volume generally leads to more muscle growth, up to a point.
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