Following are some key concepts and terminology that will be useful for planning your workouts.
| Term |
Definition |
| Calories and how they apply |
Calories are units of heat. The more your burn, the more weight you lose. If you eat more, you have to move more to create heat to burn the calories ingested. |
| Carbohydrate |
Simply put, sugar. There are two types. Simple Carbohydrates and Complex. There are 4 calories per gram of carbohydrate. |
| Carb/Protein/Fat: 3-2-1 Principle |
This is the basic idea that your diet should be roughly 3 parts carbohydrates, 2 parts protein, and 1 part fat. |
| Complex Carbohydrates |
Are usually the better choice. They are good for sustained energy and your body will burn these slowly and gradually. Would be more like throwing wood in a fire. Again, refer to the Glycemic Index. Example: Whole wheat bread, potatoes, yams |
| Dietary Cholesterol |
Although you don't need it because your body produces it, you can get cholesterol from meat, poultry, seafood, eggs, dairy products, lard, and butter. |
| Fat |
Essential to get healthy fats. 9 calories per gram. One of the 3 macronutrient along with carbohydrates and Proteins. |
| Fat burning zone Misconception |
The misconception people have that they are burning more fat then they really are because the treadmill or elliptical machine says they are in the "fat burning zone". This is actually misleading. Although they are burning calories, they would be burning more if they chose to do more intense interval training(see interval training). |
| Glycemic Index |
A numerical index given to a carbohydrate rich food that is based on the average increase in blood glucose levels after the food is eaten. |
| Interval training |
Efficient method of cardiovascular exercise that encourages fat burn, improved heart and lung capacity, and weight loss. Interval stands for the intervals of low intensity and higher levels of training together. |
| Macronutrient |
Proteins, carbs, and fats.. Named macro because the body needs these three things in large amounts. Micronutrients are vitamins and minerals, also needed but in smaller amounts. |
| Metabolism |
A set of chemical reactions that take place in the body. Two categories; anabolism, which builds up the body; and catabolism which breaks down the body. Having a "good metabolism" simply means that you have adjusted your lifestyle to maximize the anabolism responses and minimized the catabolic responses. |
| Monosaturated Fats |
Liquid at room temperature but may solidify in refrigerator. Foods high in monosaturated fats include olive/canola/peanut oils. Avocados and most nuts also have high amounts of monosaturated fat. |
| Omega 3 fats |
Are actually polysaturated fats found mostly in seafood. Include cold water fish, salmon, mackerel, and herring. Flaxseed, flaxseed oil, and walnuts also have high amount. |
| Polysaturated Fats |
Usually liquid at room temperature or refrigerator temperature. Examples include vegetable oil, corn, soy, and cottonseed oils. |
| Protein |
The chief actors in every cell. Composed of one or more chains of amino acids in a specific order. Proteins are required for the structure, function, and regulation of the bodies cells, tissues, and organs. Include enzymes, hormones, and antibodies. There are 4 calories per gram of protein. Proteins are like carbohydrates in that different proteins have different speeds or rate of digestion. |
| Push/Pull/leg Press |
The basic idea that if you are short on time and you want a great workout, you can accomplish this with really 3 exercises. A push for your upper body and arms, a pull for your back and arms, and a leg press for your legs. Do 3 sets and jet out... |
| Saturated Fat |
Usually solid or waxy at room temperature, most often found in animal products &mdash like red meat, poultry, butter and whole milk. Other foods include coconut, palm, and other tropical oils. |
| Simple Carbohydrates |
Most importantly, these carbs digest very quickly. They can be good in the mornings, before or after a workout. But this is about it. For the most part, you want to steer away from them. Look at the glycemic index to determine how your carbs rate. If your metabolism is a fire, then simple carbs would be paper that burns quickly. Example: candy, fruit, pasta, white bread. |
| Transfat |
Contains added hydrogen to vegetable oil in hydrogenation. This makes the fat more solid and less likely to go bad. Common in baked good foods like crackers, cookies, cakes, doughnuts and french fries. |
| Term |
Definition |
