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Definitions and Terminology (Alphabetical Order)

まみ夜@ボディメイク

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A

  • RM (Repetition Maximum): Refers to the maximum number of repetitions, the weight that can be lifted once in strength training. By determining what percentage of this weight is used for how many repetitions, it is possible to train for specific goals such as strength improvement, muscle hypertrophy, or muscular endurance.

  • Adrenaline: A hormone that improves exercise performance. The higher the intensity, the greater the secretion; in the case of strength training, it lasts for about 1 to 2 hours. It suppresses digestive functions.

  • Afterburn: A state of increased calorie expenditure for recovery after exercise.

  • Amino Acid Score: A score comparing the content of essential amino acids in a food against the "standard amount of essential amino acids required by humans" established by the FAO/WHO (Food and Agriculture Organization of the United Nations/World Health Organization), with a maximum of 100 points. If any essential amino acids are missing or present in low amounts, the score is lower.

  • Amino Acid Pool: Amino acids dispersed throughout the body. While not an organ-based storage facility, it acts as a reservoir from which amino acids are drawn for muscle synthesis or as energy sources.

I

  • EAA (Essential Amino Acid): Essential amino acids. These are 9 types of amino acids necessary for protein synthesis that cannot be synthesized by the body and must be ingested. Conversely, if these are present, others can be synthesized.

E

  • AGE (Advanced Glycation End-products): Aging substances formed when sugars bind with proteins or lipids. In food, this is known as the Maillard reaction, and it is also ingested from browning or charring during high-temperature cooking. Generation during microwave cooking is extremely low. Note that the main component of "richness" (umami/depth) is also considered to be due to the Maillard reaction.

  • ATP (Adenosine Triphosphate): Releases energy when broken down. The purpose of processes like the citric acid cycle in fat burning is to produce ATP.

  • MPS (Muscle Protein Synthesis): The process of muscle protein synthesis.

  • n-3 fatty acids: One of the essential fatty acids known as Omega-3. It includes alpha-linolenic acid (a precursor to EPA/DHA) as well as EPA and DHA; all are sensitive to oxidation and heat. Note that the conversion efficiency from alpha-linolenic acid (such as flaxseed oil) to EPA/DHA is extremely low.

  • NEAT (Non-Exercise Activity Thermogenesis): Calories burned through unconscious movements such as walking or standing. Unlike activity metabolism, which increases as body weight increases, NEAT can sometimes decrease due to the unconscious desire to "not move" caused by body weight.

  • L-Carnitine: A semi-essential amino acid-like substance that can be synthesized in the body (from essential amino acids) to transport fatty acids into the mitochondria. It is usually not deficient.

  • EPOC (Excess Post-exercise Oxygen Consumption): Synonymous with afterburn. It is likely to occur due to high heart rate, muscle overuse (lactic acid production), etc., and is a state where consumption increases even after exercise for muscle recovery, etc.

  • Endomorph: While prone to storing carbohydrates as fat, it is easy to gain muscle.

Ka

  • Starvation Prevention System: A body mechanism by which primitive humans tried to lower the probability of starvation by storing fat when eating and not increasing muscle mass, which increases calorie consumption.

  • Catabolic: Breaking down muscle into amino acids to compensate for insufficient energy, such as during exercise.

  • Active Metabolism: The sum of basal metabolism and consumption from daily activities. Since it is difficult to set the physical activity level, the only way is to compare weight changes with intake and consumption calories (Calculation formula explanation: Calculating true daily calorie consumption).

    • Basal Metabolism × Physical Activity Level ＝ Active Metabolism (Daily Calorie Consumption)

  • Complete Breath: A breathing technique in yoga that combines abdominal, thoracic, and clavicular breathing. It allows for maximum lung capacity to take in oxygen and makes it easier to achieve relaxation.

    • Abdominal Breathing: Breathing using the diaphragm

    • Thoracic Breathing: Breathing using the intercostal muscles

    • Clavicular Breathing: Breathing that uses the clavicles to fill the upper part of the lungs

Ki

  • Basal Metabolic Rate (BMR): The calories consumed in a day while at rest to maintain life. Calculation method (Harris-Benedict equation):

    • Men: 66.4730 + 13.7516 x weight (kg) + 5.0033 x height (cm) - 6.7550 x age (years)

    • Women: 655.0955 + 9.5634 x weight (kg) + 1.8496 x height (cm) - 4.6756 x age (years)

    • Activity Metabolism: Total calories consumed in a day through daily activities (including exercise). (While some definitions divide total daily energy expenditure into '60% BMR', '20% activity metabolism', and '10% diet-induced thermogenesis', 'Dare-Hen' defines 'activity metabolism' as identical to 'total daily energy expenditure'.) Calculation method (
      Japan Medical Association      )

      • BMR x Physical Activity Level (1.35-2.00)

  • Functional Dehydration: A function that promotes urination when water is consumed while electrolytes are depleted, in order to maintain internal ion concentrations (and prevent further dilution).

  • Myonuclei: Command centers for muscle hypertrophy located within muscle fibers. They increase with training, making muscle hypertrophy easier. Although there was a theory that they decrease when training is paused, human myonuclei remain for a long time and are a factor in muscle memory after resuming training.

  • Muscle Glucose: Carbohydrates stored in muscles to power muscle movement. Since 1g of muscle glucose binds with 4g of water within the muscle, when muscle glucose decreases, water is also lost, leading to a reduction in body weight.

  • Strength Training: Training with the goal of increasing muscle mass.

  • Muscle Wall: The level of muscle mass at which the muscle growth suppression system, triggered by the starvation prevention system, begins to operate. To increase muscle mass beyond this point, sufficient nutrition, sleep (rest), and exercise are required to pause the suppression system; therefore, if the caloric deficit is too large, muscle mass cannot be increased.

  • Muscle mass: (Note that weight management apps often refer to lean body mass as muscle mass)

    • Body weight (kg) × Body fat percentage (%) = Fat weight (kg)

    • Body weight (kg) - Fat weight = Lean body mass (kg)

    • Lean body mass (kg) ÷ 2 (to exclude the weight of blood, internal organs, and bones) = Muscle mass (kg)

Ku

  • Citric acid cycle: The name of a chemical reaction that takes place within mitochondria, requires oxygen, and primarily uses fat to produce energy (it is not an actual organ)

  • Glycerol: Produced when lipase breaks down neutral fat. It is used for gluconeogenesis in the liver, but since the ratio of fatty acids to glycerol is 3:1, the amount is insufficient to prevent catabolism

  • Glycine: An amino acid. It is said to be effective for sleep induction by dilating peripheral nerves, lowering core body temperature, and promoting parasympathetic nervous system dominance

  • Creatine: Stored in muscles as creatine phosphate, which is then phosphorylated to resynthesize ATP in a short period of time. It enhances explosive exercise. It has no immediate effect because it is used after being stored in the muscles

  • Creatine loading: A method of maximizing creatine storage in muscles all at once by taking a large amount of creatine over a short period (5-7 days). It also increases water storage in the muscles, resulting in a weight gain of around 1 kg

Ke

  • Keytel formula: An estimation formula for energy expenditure based on heart rate

    • Men: (-55.0969 + 0.6309 × average heart rate + 0.1988 × body weight + 0.2017 × age) / 4.184 × training minutes

    • Women: (-20.4022 + 0.4472 × average heart rate + 0.1263 × body weight + 0.074 × age) / 4.184 × training minutes

  • Blood glucose spike: A phenomenon where blood glucose levels rise rapidly due to fast-absorbing carbohydrates like sugar, followed by a sharp drop due to a large amount of insulin. Exercising with low blood glucose levels makes catabolism more likely.

Ko

  • Golden time: A theory from over 30 years ago suggesting that consuming protein within 0.5 to 1 hour after strength training is best for muscle synthesis.

  • Cortisol: A hormone secreted in response to stress. During training, it promotes fat burning if for a short duration, but due to carbohydrate or fluid deficiency, it causes catabolism and gluconeogenesis, which ultimately results in sugar inhibiting fat consumption.

Shi

  • GI value (Glycemic Index): A numerical value representing how rapidly blood glucose levels rise after eating a food. Glucose = 100, and it distinguishes the types of carbohydrates (such as monosaccharides) contained.

  • GL value (Glycemic Load):

    • GL value = GI value × carbohydrate amount ÷ 100

    • A numerical value representing how rapidly blood glucose levels rise based on the amount of carbohydrates contained in the food.

  • GLUT4 (Glucose Transporter Type 4): An entry point that moves to the surface of muscle cells due to muscle contraction (exercise) and takes in carbohydrates without using insulin (outside of exercise, it moves to the surface via insulin).

  • Fatty acids: Under stimulation from substances like adrenaline, neutral fats in fat cells are broken down by lipase (an enzyme) (strongly inhibited by insulin), transported to muscles via the blood, combined with carnitine, taken into the mitochondria, and used as an energy source in the citric acid cycle to produce ATP.

  • Salt equivalent: A value that converts not only added salt but also the amount of "Na/sodium" in food that has the same effect into salt. Sodium glutamate (C5H8NO4Na) in umami seasonings is also added.

    • Salt equivalent = Sodium content in food × 2.54 ÷ 1000

  • Diet-induced thermogenesis: A phenomenon where energy is consumed during the digestion and absorption of food, resulting in an increase in body temperature. 20-30% of protein, 5-10% of carbohydrates, and 0-3% of fats are consumed as heat.

  • Neural firing: A state in which motor nerves send electrical signals to muscles at high speed, mobilizing many muscle fibers to produce high output.

  • Cardiopulmonary function enhancement:

    • Maximum heart rate = 208 - 0.7 × age (Age-predicted maximal heart rate revisited)

    • 65-80% of maximum heart rate (various theories exist)

Su

  • Small meals: Eating meals (snacks) every 2-3 hours. The main purpose is to prevent catabolism and to avoid blood sugar spikes (massive insulin secretion) by dividing the daily required carbohydrates. However, since carbohydrate uptake is efficient after training due to GLUT4 and other factors, it is debatable whether splitting meals is necessary for recovery. From the perspective of maintaining blood sugar levels to avoid hunger, there is a concern about fluctuations due to overeating, and since insulin continues to be secreted, it leads to fat synthesis and suppression of consumption.

So

Bulking phase: A method of increasing muscle mass by maintaining a calorie surplus. Includes methods like lean bulking.

Ta

  • Diet: Losing weight without causing health problems. In this case, the maintenance of muscle mass is not considered.

  • Metabolic stress: Chemical stimulation caused by changes in the environment inside and outside cells due to the accumulation of metabolic byproducts such as lactic acid from moving muscles. It overrides the "habituation" of mechanical tension and makes it easier to send signals for muscle hypertrophy and maintenance again.

  • Calories to change body weight by 1kg: 7000 kcal (Health and Fitness Foundation of Japan)

  • Tabata training: The most grueling form of HIIT, consisting of 8 sets of 20 seconds of maximum effort followed by 10 seconds of rest (4 minutes total). It improves cardiorespiratory function and develops both fast-twitch and slow-twitch muscle fibers. Burpees are common, but it can also be done on an exercise bike, which reduces the risk of injury.

Chi

  • Neutral fat (triglycerides): Fat stored in fat cells. In this state, it is like crude oil and cannot be used for energy production unless it is broken down into fatty acids and glycerol (separated into gasoline and heavy oil).

  • Supercompensation theory:

    • Muscle tissue is damaged during strength training, leading to a decrease in muscle mass (muscle soreness state).

    • When the damage is repaired, muscle fibers become thicker than they were before the damage, resulting in an increase in muscle mass (supercompensation).

    • If you perform strength training at the timing when it has increased (recovered), it will decrease again due to damage, and then increase again through recovery.

    • By repeating this, muscle mass continues to increase.

    • If you perform strength training while in a damaged state, the damage increases further, and muscle mass decreases (overtraining).

    • There is no mention of the conditions for increasing muscle mass regarding the load of strength training.

    • There is no mention of the conditions for increasing muscle mass regarding caloric intake.

Te

  • Low-insulin state: The goal of preventing insulin secretion and the suppression of fat burning caused by carbohydrate intake. By consuming protein, MCT oil, etc., every few hours, you can prevent hunger and catabolism, maintain blood glucose levels without triggering significant insulin secretion, and burn fat.

  • TUT (Time Under Tension): The duration for which muscles are under load. It is believed that the longer this duration, the more effective the strength training.

  • DIAAS (Digestible Indispensable Amino Acid Score): A scoring system for essential amino acids (EAA) in food that accounts for their absorption rate in the small intestine. If the amino acid score is 100 and absorption is also good, it can sometimes exceed 100.

and

  • Carbohydrates

    • Glucose: A monosaccharide (the smallest unit of sugar), so it is absorbed without needing digestion, leading to a rapid rise in blood glucose levels.

    • Fructose: A monosaccharide, so it is absorbed without needing digestion, but since it is primarily metabolized in the liver, it does not cause a significant rise in blood glucose levels. However, excess intake is easily converted into fat.

    • Sucrose: The main component of table sugar. A disaccharide consisting of glucose and fructose linked together; it must be broken down by enzymes in the small intestine before absorption, so the rise in blood glucose is more gradual than with monosaccharides.

    • Maltodextrin: A sugar (dextrin) consisting of 2 to 30 glucose units linked together. It has almost no sweetness but is absorbed in the small intestine at a rate comparable to glucose.

    • Carbohydrates (Complex): Polysaccharides consisting of many linked monosaccharides. Because it takes time to digest them down to monosaccharides, the rise in blood glucose levels is relatively gradual.

  • Gluconeogenesis: The process of breaking down amino acids into glucose, primarily in the liver.

  • Drawing-in: A state where the transverse abdominis is lightly tightened, acting like a corset to stabilize the trunk. Moving in this state stabilizes the core. When performing a drawing-in maneuver while lying on the floor, the lower back slightly rounds and the buttocks lift.

Ne

  • Negative movement: A movement where you resist weight while lengthening the muscle.

No

  • Brain-gut tolerance: A phenomenon where the gut senses umami components via receptors and sends a satisfaction signal to the brain indicating a good nutritional state, which in turn reduces stress in the brain. During a diet, the opposite occurs: gut stress causes stress in the brain.

  • Brain's brake: A system that prevents death by making you feel your limits within a safe range relative to physical capacity, ensuring you do not suffer damage or energy depletion. To loosen this, you need a successful experience of exceeding your limits, which lowers the brain's safety threshold.

Ha

  • Burpee jump: From a squat position, place both hands on the floor, extend both legs back into a push-up position. Then, bring your legs back in, stand up, and jump. Repeat this process. To increase intensity, there are advanced options such as adding a push-up or lifting both legs during the jump. While it can be done anywhere, it is easy to lose form, which carries a risk of injury.

Hi

  • BMI: Body Mass Index, a measure of obesity calculated from weight and height.

    • BMI = weight (kg) ÷ (height (m) × height (m))

      • Under 18.5: Underweight

      • 18.5 to under 25: Normal weight (criteria of the Japan Society for the Study of Obesity)

      • 22: Ideal weight (Japan Medical Association)

      • 25 or higher: Obese

  • PFC: Abbreviation for Protein, Fat, and Carbohydrate, the three major nutrients.

  • BCAA (Branched-Chain Amino Acids): Branched-chain amino acids with three types of aliphatic side chains among essential amino acids. They can produce energy in the citric acid cycle.

  • HIIT (High Intensity Interval Training): A training method that improves cardiorespiratory function by repeating short bursts of high-intensity training and rest. The Tabata method, which pushes the body to its limit, is one of the most grueling approaches.

Fu

  • Plank: A training exercise where you place your hands under your shoulders and extend your legs to primarily strengthen the transversus abdominis and core stability. It is often misunderstood that you should not round your back, but it is difficult to perform a draw-in while keeping the lower back straight. Tightening your glutes and back to antagonize the transversus abdominis on the front of the body makes it even more effective.

  • Split Routine: A strength training technique. To apply various stimuli and push yourself over a long period, you limit your daily workout to a small number of muscle groups (e.g., legs). Depending on how you divide the body parts, there are 5-day splits, 3-day splits, etc.

Ho

  • Unadapted to Abundance: Refers to us modern humans. Despite having abundant food, we still use the same starvation-prevention system as primitive humans, storing fat instead of increasing muscle mass.

  • Hover: A plank performed on the elbows.

Ma

  • Muscle Memory: A phenomenon where past strength training experience remains in muscle nuclei, DNA, and the nervous system, allowing for faster muscle hypertrophy upon resuming training. Proven since 2024.

Mi

  • Mitochondria: Small organelles within cells that act as 'energy production factories'.

Me

  • Mechanical Tension: Primarily refers to the negative phase of muscle movement. When high loads are applied, fast-twitch muscle fibers are activated, making it easier to send signals necessary for muscle hypertrophy and maintenance.

  • METs (Metabolic Equivalent of Task): An international unit of exercise intensity indicating how many times more energy is used compared to resting while seated (1.0 METs).

Ri

  • Lean Bulk: A bulking method that limits calorie increases to minimize fat gain.

  • Recomp: Achieving muscle hypertrophy (or maintenance) and fat loss simultaneously by maintaining a slight caloric deficit.

  • Lipase: An enzyme that breaks down neutral fats in fat cells into fatty acids and glycerol when stimulated by adrenaline or similar substances. It is strongly inhibited by insulin, so neutral fats are not broken down when blood sugar levels are high.

Re

  • Resistance Training: Training that involves applying resistance. Primarily refers to strength training.

  • Rest-Pause Method: A method in strength training where, upon reaching failure, you rest for only 20 seconds before attempting the lift again. Highly effective for muscle hypertrophy and nervous system development.

Ro

  • Rotator: Abbreviation for Rotator Cuff. A collective term for the four inner muscles of the shoulder. These muscles are for rotating the arm, but they are prone to injury when subjected to heavy loads.

  • Leucine: An essential amino acid (EAA) and one of the BCAAs. It is abundant in animal-derived proteins and acts as a switch for muscle synthesis.

Yu

  • Aerobic exercise: A guideline of 40-70% of maximum heart rate.

A

  • AGE (Advanced Glycation End-products): Aging substances formed by the combination of sugars and proteins or lipids. In food, this is called the Maillard reaction, and it is also ingested from browning or charring during high-temperature cooking. Very little is produced during microwave cooking. Note that the main component of "richness" (kok) is also considered to be due to the Maillard reaction.

  • ATP (Adenosine Triphosphate): Releases energy when broken down. The citric acid cycle in fat burning, etc., has the purpose of creating ATP.

B

  • BCAA (Branched-Chain Amino Acids): Branched-chain amino acids with three types of aliphatic side chains among essential amino acids. Capable of energy production in the citric acid cycle.

  • BMI: Body Mass Index, a measure of obesity calculated from weight and height.

    • BMI = weight (kg) ÷ (height (m) × height (m))

      • Under 18.5: Underweight

      • 18.5 to under 25: Normal weight (criteria of the Japan Society for the Study of Obesity)

      • 22: Ideal weight (Japan Medical Association)

      • 25 or higher: Obese

D

  • DIAAS (Digestible Indispensable Amino Acid Score): A score given to essential amino acids (EAA) contained in food, taking into account their absorption rate in the small intestine. If the amino acid score is 100 and absorption is also good, it can sometimes exceed 100.

E

  • EAA (Essential Amino Acid): Essential amino acids. These are 9 types of amino acids that are necessary for protein synthesis but cannot be synthesized in the body, so they must be ingested. Conversely, if you have these, you can synthesize the others.

  • EPOC (Excess Post-exercise Oxygen Consumption): Synonymous with afterburn. It is a state that easily occurs due to high heart rate, muscle overuse (lactic acid production), etc., where consumption increases even after exercise for muscle recovery and other processes.

G

  • GI Value (Glycemic Index): A numerical value representing how rapidly blood glucose levels rise after eating a food. Glucose = 100, and it distinguishes the types of carbohydrates (such as monosaccharides) contained.

  • GL Value (Glycemic Load):

    • GL Value = GI Value × Carbohydrate Amount ÷ 100

    • A numerical value representing how rapidly blood glucose levels rise based on the amount of carbohydrates contained in the food.

  • GLUT4 (Glucose Transporter Type 4): An entry point that moves to the surface of muscle cells due to muscle contraction (exercise) and takes in carbohydrates without using insulin (it moves to the surface via insulin when not exercising).

H

  • HIIT (High Intensity Interval Training): A training method that improves cardiorespiratory function by repeating short periods of high-intensity training and rest. As the most grueling method, there is the Tabata training, which pushes you to your limits.

K

  • Keytel Formula: An estimation formula for energy expenditure based on heart rate

    • Men: (-55.0969 + 0.6309 × average heart rate + 0.1988 × body weight + 0.2017 × age) / 4.184 × training minutes

    • Women: (-20.4022 + 0.4472 × average heart rate + 0.1263 × body weight + 0.074 × age) / 4.184 × training minutes

L

  • L-carnitine: A semi-essential amino acid-like substance that can be synthesized in the body (from essential amino acids) to transport fatty acids into mitochondria. It is usually not deficient.

M

  • METs (Metabolic Equivalent of Task): An international unit of exercise intensity indicating how many times more energy is used compared to resting sitting (1.0 METs).

  • MPS (Muscle Protein Synthesis): The process of muscle protein synthesis.

N

  • n-3 fatty acids: One of the essential fatty acids called omega-3. There are alpha-linolenic acid (a precursor to EPA/DHA) and EPA/DHA, both of which are sensitive to oxidation and heat. Note that the conversion efficiency from alpha-linolenic acid (such as flaxseed oil) to EPA/DHA is very low.

  • NEAT (Non-Exercise Activity Thermogenesis): Calories burned through unconscious movements such as walking or standing. Unlike activity metabolism, which increases as body weight increases, unconscious consumption may decrease due to the body's desire to 'not move' as weight increases.

T

  • TUT (Time Under Tension): The duration for which muscles are under load. It is believed that the longer this duration, the more effective strength training is.

P

  • PFC: An abbreviation for Protein, Fat, and Carbohydrate, which are the three major nutrients.

R

  • Recomp: Achieving muscle hypertrophy (or maintenance) and fat loss simultaneously by maintaining a slight caloric deficit.

  • RM (Repetition Maximum): Refers to the maximum number of repetitions, which is the weight for a single repetition of a strength training exercise. By determining what percentage of this weight to use and how many repetitions to perform, you can train for specific goals such as strength improvement, muscle hypertrophy, or muscular endurance.

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