Fitness and Weight Loss Cheat Sheet

The core ideas of Fitness and Weight Loss distilled into a single, scannable reference — perfect for review or quick lookup.

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Quick Reference

Caloric Deficit

A state in which the body expends more calories than it consumes, forcing it to draw on stored energy (primarily body fat) to make up the difference. This is the fundamental requirement for weight loss regardless of the dietary approach used.

Progressive Overload

The gradual increase of stress placed on the body during exercise training over time. This can be achieved by increasing weight, repetitions, sets, frequency, or decreasing rest periods, and is the primary driver of strength and muscle gains.

Macronutrients

The three primary categories of nutrients that provide calories: protein (4 calories per gram), carbohydrates (4 calories per gram), and fat (9 calories per gram). The ratio of these macronutrients affects body composition, performance, satiety, and hormonal function.

Basal Metabolic Rate (BMR)

The number of calories the body burns at complete rest to maintain basic life-sustaining functions such as breathing, circulation, cell production, and temperature regulation. BMR typically accounts for 60-75% of total daily energy expenditure.

NEAT (Non-Exercise Activity Thermogenesis)

The energy expended for everything that is not sleeping, eating, or deliberate exercise. NEAT includes walking, fidgeting, standing, household chores, and occupational activity, and can vary by up to 2,000 calories per day between individuals.

Body Composition

The proportion of fat mass versus lean mass (muscle, bone, water, organs) in the body. Unlike body weight alone, body composition provides a more meaningful measure of health and fitness because two people at the same weight can have vastly different fat-to-muscle ratios.

VO2 Max

The maximum rate at which the body can consume oxygen during intense exercise, expressed in milliliters of oxygen per kilogram of body weight per minute. It is considered the gold standard measure of cardiovascular fitness and a strong predictor of all-cause mortality.

Metabolic Adaptation

The body's physiological response to sustained caloric restriction, in which basal metabolic rate decreases, hunger hormones increase, and energy expenditure drops beyond what would be predicted by weight loss alone. This is a primary reason why prolonged dieting becomes progressively harder.

Periodization

The systematic planning of athletic or exercise training that involves progressive cycling of various aspects of a training program during specific time periods. It prevents plateaus, manages fatigue, and optimizes long-term progress by varying volume, intensity, and exercise selection.

Rate of Perceived Exertion (RPE)

A subjective scale used to measure exercise intensity based on how hard an individual feels they are working. Commonly rated on a 1-10 scale, RPE helps autoregulate training by accounting for daily variations in stress, sleep, and recovery.

Key Terms at a Glance

Aerobic Exercise:Exercise that relies on oxygen to meet energy demands, typically sustained at moderate intensity. Examples include jogging, cycling, and swimming.

Anaerobic Exercise:High-intensity exercise that exceeds the body's oxygen supply capacity, relying on stored energy sources like creatine phosphate and glycogen.

Basal Metabolic Rate (BMR):The minimum number of calories the body requires at rest to sustain vital organ functions.

Body Mass Index (BMI):A ratio of weight to height (kg/m squared) used as a population-level screening tool for weight categories. Limited because it does not distinguish between fat and muscle mass.

Caloric Deficit:The state in which energy expenditure exceeds caloric intake, resulting in the body drawing on stored energy reserves for fuel.

Caloric Surplus:The state in which caloric intake exceeds energy expenditure, providing excess energy for muscle growth or fat storage.

Compound Movement:An exercise that involves two or more joints and works multiple muscle groups simultaneously, such as the squat or deadlift.

DOMS (Delayed Onset Muscle Soreness):Muscle pain and stiffness that develops 24-72 hours after unaccustomed or intense exercise, caused by microtrauma to muscle fibers.

Energy Balance:The relationship between calories consumed and calories expended. A negative energy balance causes weight loss; a positive one causes weight gain.

Glycogen:The stored form of glucose in muscles and the liver, serving as a primary fuel source during moderate-to-high-intensity exercise.

Ghrelin:A peptide hormone produced mainly in the stomach that stimulates appetite and promotes fat storage. Levels rise before meals and during caloric restriction.

Hypertrophy:The enlargement of muscle fibers resulting from resistance training, characterized by increases in the cross-sectional area of muscle tissue.

Insulin:A hormone produced by the pancreas that regulates blood sugar by facilitating glucose uptake into cells. Also plays a role in fat storage and muscle growth.

Leptin:A hormone produced by adipose tissue that signals satiety to the hypothalamus. Levels correlate with body fat percentage and decrease during dieting.

Macronutrients:The three main nutrient categories that provide calories: protein, carbohydrates, and fat. Each serves distinct physiological functions.

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