[{"data":1,"prerenderedAt":750},["ShallowReactive",2],{"lexique-en-calorie-deficit":3,"lexique-all-en":391,"lexique-trans-en-calorie-deficit":745},{"id":4,"title":5,"body":6,"description":381,"extension":382,"lang":383,"letter":384,"meta":385,"navigation":386,"path":387,"ref":12,"seo":388,"stem":389,"__hash__":390},"lexique/lexique/en/calorie-deficit.md","Calorie deficit",{"type":7,"value":8,"toc":369},"minimark",[9,13,18,31,38,41,44,47,52,55,61,67,134,140,142,146,149,189,191,194,196,200,203,207,214,218,221,225,228,232,235,239,242,244,248,251,277,284,286,290,293,314,316,320,352,354,358],[10,11,5],"h1",{"id":12},"calorie-deficit",[14,15,17],"h4",{"id":16},"definition","Definition",[19,20,21,22,26,27,30],"p",{},"A ",[23,24,25],"strong",{},"caloric deficit"," means you consume ",[23,28,29],{},"fewer calories than your body burns",". To compensate, your body taps into its energy reserves (mainly fat, sometimes muscle), which leads to weight loss.",[19,32,33,34,37],{},"It is ",[23,35,36],{},"the only universally proven mechanism for fat loss",". No diet, no supplement, no fasting strategy will work without a deficit. Energy balance is the law.",[39,40],"blockquote",{},[19,42,43],{},"💡 1 kg of body fat ≈ 7700 kcal. A 500 kcal/day deficit = ~0.5 kg of fat lost per week (in theory).",[45,46],"hr",{},[48,49,51],"h3",{"id":50},"how-to-calculate-your-deficit","How to calculate your deficit",[19,53,54],{},"The math is simple:",[19,56,57,60],{},[23,58,59],{},"Step 1",": calculate your TDEE (Total Daily Energy Expenditure) using the BMR × activity coefficient.",[19,62,63,66],{},[23,64,65],{},"Step 2",": subtract a deficit suited to your goals.",[68,69,70,86],"table",{},[71,72,73],"thead",{},[74,75,76,80,83],"tr",{},[77,78,79],"th",{},"Deficit type",[77,81,82],{},"Daily reduction",[77,84,85],{},"Expected weekly loss",[87,88,89,101,112,123],"tbody",{},[74,90,91,95,98],{},[92,93,94],"td",{},"Mild",[92,96,97],{},"-200 to -300 kcal",[92,99,100],{},"0.2-0.3 kg/week",[74,102,103,106,109],{},[92,104,105],{},"Moderate (recommended)",[92,107,108],{},"-400 to -500 kcal",[92,110,111],{},"0.4-0.6 kg/week",[74,113,114,117,120],{},[92,115,116],{},"Aggressive",[92,118,119],{},"-600 to -800 kcal",[92,121,122],{},"0.7-1 kg/week",[74,124,125,128,131],{},[92,126,127],{},"Extreme (short-term only)",[92,129,130],{},"-1000 kcal+",[92,132,133],{},"1+ kg/week",[19,135,136,139],{},[23,137,138],{},"Concrete example",": TDEE of 2700 kcal → moderate deficit at 2200-2300 kcal/day.",[45,141],{},[48,143,145],{"id":144},"the-risks-of-an-excessive-deficit","The risks of an excessive deficit",[19,147,148],{},"A deficit that is too aggressive may seem effective in the short term, but it triggers serious side effects:",[150,151,152,160,166,172,178,184],"ul",{},[153,154,155,156,159],"li",{},"❌ ",[23,157,158],{},"Significant muscle loss"," (the body breaks down muscle for energy)",[153,161,155,162,165],{},[23,163,164],{},"Lowered metabolism"," (metabolic adaptation)",[153,167,155,168,171],{},[23,169,170],{},"Hormonal disruptions"," (testosterone, estrogen, thyroid)",[153,173,155,174,177],{},[23,175,176],{},"Persistent fatigue"," and decreased performance",[153,179,155,180,183],{},[23,181,182],{},"Strong rebound risk"," after the diet",[153,185,155,186],{},[23,187,188],{},"Disordered relationship with food",[39,190],{},[19,192,193],{},"⚠️ The \"slower\" route is almost always faster long-term. A moderate deficit held for 12 weeks beats an extreme one held for 4 weeks before you bounce back.",[45,195],{},[48,197,199],{"id":198},"how-to-set-up-your-deficit","How to set up your deficit?",[19,201,202],{},"Best practices for an effective and sustainable deficit:",[14,204,206],{"id":205},"_1-prioritize-protein","1. Prioritize protein",[19,208,209,210,213],{},"Aim for ",[23,211,212],{},"1.8 to 2.5 g of protein per kg of bodyweight",". This protects muscle, increases satiety and raises diet thermogenesis.",[14,215,217],{"id":216},"_2-dont-sacrifice-training","2. Don't sacrifice training",[19,219,220],{},"Keep training heavy and intense. Strength is the signal that tells the body to keep its muscle. Without it, you lose muscle along with fat.",[14,222,224],{"id":223},"_3-track-your-intake-accurately","3. Track your intake accurately",[19,226,227],{},"At least at the start, weigh and log your food. Visual estimation underestimates intake by 20-50% on average.",[14,229,231],{"id":230},"_4-eat-enough-fiber","4. Eat enough fiber",[19,233,234],{},"30 g of fiber per day = better satiety, healthy digestion, stabilized blood sugar.",[14,236,238],{"id":237},"_5-hydration-and-sleep","5. Hydration and sleep",[19,240,241],{},"2-3 L of water/day, 7-9 h of sleep. Two non-negotiable pillars during a deficit.",[45,243],{},[48,245,247],{"id":246},"why-the-deficit-stops-working-apparent-plateau","Why the deficit stops working (apparent plateau)",[19,249,250],{},"After a few weeks, fat loss slows down or stops. Why?",[150,252,253,259,265,271],{},[153,254,255,258],{},[23,256,257],{},"Lower body weight"," = lower TDEE → the original deficit is no longer one",[153,260,261,264],{},[23,262,263],{},"Metabolic adaptation"," (drop in BMR of 5-15% in long deficits)",[153,266,267,270],{},[23,268,269],{},"NEAT reduction"," (you move less, often unconsciously)",[153,272,273,276],{},[23,274,275],{},"Logging errors"," (relaxation as the diet drags on)",[19,278,279,280,283],{},"The solution: ",[23,281,282],{},"reassess your TDEE every 4-6 weeks"," and slightly readjust calories down (or activity up).",[45,285],{},[48,287,289],{"id":288},"the-diet-break-reverse-diet","The diet break / reverse diet",[19,291,292],{},"To avoid a too-deep adaptation, plan strategic breaks:",[150,294,295,302,308],{},[153,296,297,298,301],{},"✅ ",[23,299,300],{},"Diet break",": 1-2 weeks at maintenance every 6-12 weeks",[153,303,297,304,307],{},[23,305,306],{},"Refeed",": occasional days at maintenance for hormonal hygiene",[153,309,297,310,313],{},[23,311,312],{},"Reverse diet",": progressive caloric increase at the end of the cut",[45,315],{},[48,317,319],{"id":318},"common-mistakes","Common mistakes",[150,321,322,328,334,340,346],{},[153,323,155,324,327],{},[23,325,326],{},"Going extreme too fast",": -1000 kcal from week 1",[153,329,155,330,333],{},[23,331,332],{},"Cutting carbs entirely",": kills training intensity",[153,335,155,336,339],{},[23,337,338],{},"Adding endless cardio",": catabolic effect, low return",[153,341,155,342,345],{},[23,343,344],{},"Weighing yourself daily"," and freaking out at fluctuations (water, glycogen)",[153,347,155,348,351],{},[23,349,350],{},"Doing several \"mini-cuts\" per year",": never enough time for muscle gain",[45,353],{},[48,355,357],{"id":356},"key-takeaways","Key takeaways",[19,359,360,361,364,365,368],{},"The caloric deficit is ",[23,362,363],{},"non-negotiable for fat loss",". Set it at -400 to -500 kcal under your TDEE for sustainable progress. Protect your muscle with high protein and heavy training. Reassess every 4-6 weeks. ",[23,366,367],{},"Patience and consistency beat aggression every single time",".",{"title":370,"searchDepth":371,"depth":371,"links":372},"",2,[373,375,376,377,378,379,380],{"id":50,"depth":374,"text":51},3,{"id":144,"depth":374,"text":145},{"id":198,"depth":374,"text":199},{"id":246,"depth":374,"text":247},{"id":288,"depth":374,"text":289},{"id":318,"depth":374,"text":319},{"id":356,"depth":374,"text":357},"A caloric deficit means consuming fewer calories than you burn. It's the only proven mechanism for fat loss. Learn how to set yours up properly.","md","en","C",{},true,"/lexique/en/calorie-deficit",{"title":5,"description":381},"lexique/en/calorie-deficit","Q8BCetkHA-jppj-E5r4SRZSDNCBnDJ7k98195nQ4KbY",[392,396,400,404,408,412,416,420,424,428,432,436,440,444,448,452,456,457,461,465,469,473,477,481,485,489,493,497,501,505,509,513,517,521,525,529,533,537,541,545,549,553,557,561,565,569,573,577,581,585,589,593,597,601,605,609,613,617,621,625,629,633,637,641,645,649,653,657,661,665,669,673,677,681,685,689,693,697,701,705,709,713,717,721,725,729,733,737,741],{"title":393,"description":394,"slug":395},"AMRAP - As Many Reps/Rounds As Possible","AMRAP is a high-intensity training format: do as many reps or rounds as possible in a fixed time. CrossFit favorite.","amrap-as-many-reps-rounds-as-possible",{"title":397,"description":398,"slug":399},"ATP (Adenosine Triphosphate)","ATP is the universal energy currency of the body. Every muscle contraction, every cellular function depends on it.","atp-adenosine-triphosphate",{"title":401,"description":402,"slug":403},"Abduction","Discover what abduction is in bodybuilding, this movement which moves a limb away from the central axis of the body to develop the stabilizing muscles.","abduction",{"title":405,"description":406,"slug":407},"Active recovery","Active recovery uses light activity to speed muscle recovery. Find out how to effectively integrate it into your routine.","active-recovery",{"title":409,"description":410,"slug":411},"Adduction","Adduction is a movement that brings a body part toward the body's midline. Opposite of abduction.","adduction",{"title":413,"description":414,"slug":415},"Aerobic System","The aerobic system produces energy with oxygen, fueling long-duration efforts. It's the foundation of endurance and recovery.","aerobic-system",{"title":417,"description":418,"slug":419},"Anabolic window","The anabolic window is the post-workout period considered ideal for nutrition. The reality: it's much longer than thought.","anabolic-window",{"title":421,"description":422,"slug":423},"Anaerobic System","The anaerobic system produces energy without oxygen — for explosive, intense efforts. Limited but powerful, it fuels strength and sprints.","anaerobic-system",{"title":425,"description":426,"slug":427},"BCAA","BCAAs are 3 essential branched-chain amino acids: leucine, isoleucine, valine. Discover their real usefulness, timing, and whether you actually need them.","bcaa",{"title":429,"description":430,"slug":431},"BMI","BMI (Body Mass Index) is a quick health screening tool, but it doesn't account for body composition. Limited but useful.","bmi-body-mass-index",{"title":433,"description":434,"slug":435},"BMR","BMR (Basal Metabolic Rate) is your resting metabolism — the calories burned just to stay alive. Learn how to calculate and optimize it for your fitness goals.","bmr",{"title":437,"description":438,"slug":439},"Body fat percentage","Body fat percentage measures the share of fat in your total body mass. A key indicator of body composition.","body-fat-percentage",{"title":441,"description":442,"slug":443},"Body recomposition","Body recomposition is gaining muscle and losing fat at the same time. Possible but slow — discover the conditions for success.","body-recomposition",{"title":445,"description":446,"slug":447},"Bodyweight","Bodyweight training uses your own body as resistance. No equipment, anywhere, scalable to any level.","bodyweight",{"title":449,"description":450,"slug":451},"Calorie Maintenance","Caloric maintenance is the calorie level keeping your weight stable. Foundation of any nutritional plan.","calorie-maintenance",{"title":453,"description":454,"slug":455},"Calorie Surplus","A caloric surplus means consuming more calories than you burn. Mandatory mechanism for serious muscle building.","calorie-surplus",{"title":5,"description":381,"slug":12},{"title":458,"description":459,"slug":460},"Calories","Calories measure the energy provided by food. Understanding your caloric needs is the foundation of every fitness goal.","calories",{"title":462,"description":463,"slug":464},"Carbohydrates","Carbohydrates are the main source of energy for intense training. Discover your needs, the different types and their role in performance.","carbohydrates",{"title":466,"description":467,"slug":468},"Circuit training","Circuit training chains several exercises with little rest. Ideal for burning calories and improving cardiovascular fitness while keeping muscle.","circuit-training",{"title":470,"description":471,"slug":472},"Concentric (Phase)","The concentric phase is the lifting movement, where the muscle shortens under load. It's the active phase that produces force.","concentric-phase",{"title":474,"description":475,"slug":476},"Creatine","Creatine is the most studied supplement in sports nutrition, proven to boost strength, power and muscle mass. Learn dosage, timing and real benefits.","creatine",{"title":478,"description":479,"slug":480},"Cutting","A cutting phase is a period of caloric deficit aimed at losing fat while preserving muscle. Discover how to do it without losing your hard-earned gains.","dried",{"title":482,"description":483,"slug":484},"DOMS (Delayed Onset Muscle Soreness)","DOMS is the muscle soreness that appears 24-72h after exercise. Discover its causes, how to manage it, and what it really means for your progress.","doms-delayed-onset-muscle-soreness",{"title":486,"description":487,"slug":488},"Deload","Deload is an active recovery week where you intentionally reduce volume and intensity to allow your body to fully recover and come back stronger.","deload",{"title":490,"description":491,"slug":492},"Dropset","A dropset extends a set by reducing the load when failure hits. Powerful intensification method for hypertrophy.","dropset",{"title":494,"description":495,"slug":496},"EMOM - Every Minute On the Minute","EMOM (Every Minute On the Minute) is a training format where you start a set at the top of each minute and rest until the next.","emom-every-minute-on-the-minute",{"title":498,"description":499,"slug":500},"Eccentric (Phase)","The eccentric phase is the lowering movement, where the muscle lengthens under tension. It's the most damaging phase and the key driver of hypertrophy.","eccentric-phase",{"title":502,"description":503,"slug":504},"Extension","Extension is the anatomical movement that increases the angle between two body segments. Opposite of flexion.","extension",{"title":506,"description":507,"slug":508},"Fat mass","Fat mass is the total weight of fat tissue. Essential for survival, but excess harms health and aesthetics.","fat-mass",{"title":510,"description":511,"slug":512},"Fibers","Muscle fibers are the cells that make up muscle. Two main types — Type I (slow) and Type II (fast) — define your physical potential.","fibers",{"title":514,"description":515,"slug":516},"Flexion","Flexion is the anatomical movement that decreases the angle between two body segments. Opposite of extension.","flexion",{"title":518,"description":519,"slug":520},"Foam rolling","Foam rolling is a myofascial self-massage technique to release muscle tension. Find out how to use it effectively to improve recovery and mobility.","foam-rolling",{"title":522,"description":523,"slug":524},"For Time","For Time is a training format where you complete a fixed amount of work as fast as possible. Race against the clock.","for-time",{"title":526,"description":527,"slug":528},"Full Body","A full body program trains all major muscle groups in each session, 2-4 times per week. Ideal for beginners and strength training.","full-body",{"title":530,"description":531,"slug":532},"Hypertrophy","Muscle hypertrophy is the increase in muscle fiber size. It's the primary mechanism behind muscle growth from resistance training.","hypertrophy",{"title":534,"description":535,"slug":536},"Hypertrophy Training","Hypertrophy training aims to maximize muscle growth using moderate loads (65-85% 1RM) with 8-15 repetitions per set.","hypertrophy-training",{"title":538,"description":539,"slug":540},"Intra-workout","Intra-workout refers to nutrition consumed during training to maintain energy, hydration and performance on long sessions.","intra-workout",{"title":542,"description":543,"slug":544},"Isometric","Isometric contraction is when the muscle produces tension without changing length. No visible movement, intense work.","isometric-contraction",{"title":546,"description":547,"slug":548},"Lean mass","Lean mass is everything in your body except fat: muscles, bones, organs, water. A real performance indicator.","lean-mass",{"title":550,"description":551,"slug":552},"Lipids (Fats)","Lipids are essential for hormone production and vitamin absorption. Discover your needs, the right sources and their role in bodybuilding.","lipids-fats",{"title":554,"description":555,"slug":556},"Macrocycle","A macrocycle is the global organization of your training over 3-12 months. The highest level of periodization, your annual game plan.","macrocycle",{"title":558,"description":559,"slug":560},"Macronutrients (Macros)","Macronutrients are the 3 main types of nutrients: proteins, carbohydrates and lipids. Their balance is crucial for performance and body composition.","macronutrients-macros",{"title":562,"description":563,"slug":564},"Maintenance","Maintenance is the calorie level at which your weight remains stable. The neutral baseline for any nutritional strategy.","maintenance",{"title":566,"description":567,"slug":568},"Mass gain","Mass gain (or bulk) is a controlled caloric surplus phase aimed at building muscle. Discover how to do it without gaining excess fat.","mass-gain",{"title":570,"description":571,"slug":572},"Meal timing","Meal timing is the strategic distribution of your meals around training and through the day to optimize performance and recovery.","meal-timing",{"title":574,"description":575,"slug":576},"Mesocycle","A mesocycle is a 4-8 week training block with a specific objective (hypertrophy, strength, peak, deload). The cornerstone of periodization.","mesocycle",{"title":578,"description":579,"slug":580},"Microcycle","A microcycle is the smallest planning unit in bodybuilding: generally 1 week of training. This is your weekly routine.","microcycle",{"title":582,"description":583,"slug":584},"Mobility","Mobility is the ability to actively control range of motion. Find out how to improve your mobility to optimize your performance.","mobility",{"title":586,"description":587,"slug":588},"Muscle mass","Muscle mass is the total weight of muscles in the body. Key indicator of strength, metabolism, and longevity.","muscle-mass",{"title":590,"description":591,"slug":592},"Muscular Endurance Training","Muscular endurance training develops the ability to sustain prolonged effort. Light loads, high reps, short rests.","muscular-endurance-training",{"title":594,"description":595,"slug":596},"Muscular endurance","Muscular endurance is a muscle's capacity to sustain repeated or prolonged contractions without excessive fatigue. Foundation of many sports.","muscular-endurance",{"title":598,"description":599,"slug":600},"Muscular strength","Muscular strength is the maximum force a muscle (or group) can produce. The fundamental physical quality of any athlete.","muscular-strength",{"title":602,"description":603,"slug":604},"NEAT","NEAT is the energy you burn through all your daily activities outside of training. The most underestimated lever of your body composition.","neat",{"title":606,"description":607,"slug":608},"PR - Personal Record","A PR (Personal Record) is your best performance ever on a movement. The fundamental progress marker.","pr-personal-record",{"title":610,"description":611,"slug":612},"Passive recovery","Passive recovery links on complete rest to allow the body to regenerate. Find out when and how to use it effectively.","passive-recovery",{"title":614,"description":615,"slug":616},"Periodization","Periodization is the cyclical organization of training into distinct phases to optimize progression, prevent plateaus, and avoid injuries.","periodization",{"title":618,"description":619,"slug":620},"Plateau","A plateau is a period of stagnation despite consistent training. Identifying the cause is the key to breaking it.","plateau",{"title":622,"description":623,"slug":624},"Post-workout","The post-workout is the nutrition right after training to optimize recovery and growth. Protein, carbs, hydration.","post-workout",{"title":626,"description":627,"slug":628},"Pre-workout","The pre-workout is the meal or supplement taken before training to optimize performance. Energy, focus, and pump.","pre-workout",{"title":630,"description":631,"slug":632},"Progressive overload","Progressive overload is the foundational principle of training: gradually increasing the demand on your muscles to keep gaining strength and size.","progressive-overload",{"title":634,"description":635,"slug":636},"Protein","Protein is the essential macronutrient for building and repairing muscle. Discover your needs, the best sources and the optimal timing.","protein",{"title":638,"description":639,"slug":640},"Protein powder","Protein powders are concentrated protein supplements. Practical for hitting daily protein needs.","protein-powder",{"title":642,"description":643,"slug":644},"Push/Pull/Legs (PPL)","The Push/Pull/Legs program divides the workout into 3 types of sessions: push (chests/shoulders/triceps), pull (back/biceps) and legs. Optimal for all levels with frequency 2x/week per muscle.","push-pull-legs-ppl",{"title":646,"description":647,"slug":648},"RIR","RIR (Reps in Reserve) measures how many reps you have left before failure. Modern, intuitive tool to manage intensity.","rir-reps-in-reserve",{"title":650,"description":651,"slug":652},"RPE","RPE (Rate of Perceived Exertion) is a 1-10 scale to measure subjective effort. Essential tool for managing intensity.","rpe-rate-of-perceived-exertion",{"title":654,"description":655,"slug":656},"Range of motion (ROM)","Range of motion (ROM) is the amplitude through which a joint or muscle can move during an exercise. Crucial for hypertrophy and joint health.","range-of-motion-rom",{"title":658,"description":659,"slug":660},"Repetitions (Reps)","A rep is one complete execution of an exercise. The rep range determines whether you primarily develop strength, hypertrophy, or muscular endurance.","repetitions-reps",{"title":662,"description":663,"slug":664},"Rest","Rest between sets is critical and depends on the goal. Strength: 3-5 min. Hypertrophy: 1-3 min. Endurance: 30-60 sec.","rest",{"title":666,"description":667,"slug":668},"Rest-Pause","Rest-pause is an intensification method using ultra-short pauses to extend a set. Powerful tool for hypertrophy.","rest-pause",{"title":670,"description":671,"slug":672},"Sarcomere","The sarcomere is the basic contractile unit of muscle. Composed of actin and myosin, it produces all your movements.","sarcomere",{"title":674,"description":675,"slug":676},"Series (Sets)","A series (or set) is a group of consecutive reps without rest. The basic unit of training programming.","series-sets",{"title":678,"description":679,"slug":680},"Sleep","Sleep is the most underrated training variable. It's during sleep that recovery, muscle building, and hormonal regulation happen.","sleep",{"title":682,"description":683,"slug":684},"Split (Split program)","A split workout involves dividing muscle groups over different days. The classic split trains each muscle once a week for 5-6 days.","split-split-program",{"title":686,"description":687,"slug":688},"Strength Training","Strength training aims to develop maximal strength using heavy loads (80-95% of 1RM) with few repetitions (1-6 reps).","strength-training",{"title":690,"description":691,"slug":692},"Stretching","Stretching improves flexibility and range of motion. Learn about the different types and how to effectively incorporate them into your routine.","stretching",{"title":694,"description":695,"slug":696},"Superset","A superset chains two exercises with no rest between them. Time-efficient method that boosts intensity and density.","superset",{"title":698,"description":699,"slug":700},"TDEE","TDEE (Total Daily Energy Expenditure) represents your total daily energy expenditure. Find out how to calculate it precisely to optimize your results.","tdee",{"title":702,"description":703,"slug":704},"TUT - Time Under Tension","TUT (Time Under Tension) measures the total time the muscle is under load during a set. Key variable for hypertrophy.","tut-time-under-tension",{"title":706,"description":707,"slug":708},"Tabata","Tabata is a 4-minute HIIT protocol: 20 seconds max effort, 10 seconds rest, 8 rounds. Maximum efficiency in minimum time.","tabata",{"title":710,"description":711,"slug":712},"Tempo - Execution speed","Tempo is the controlled speed of each phase of a movement. Powerful tool to maximize stimulus and control.","tempo-execution-speed",{"title":714,"description":715,"slug":716},"Training density","Training density measures the amount of work done per unit of time. Increase it to boost intensity and metabolic stress.","training-density",{"title":718,"description":719,"slug":720},"Training frequency","Training frequency defines how many times per week you work a muscle. Discover the optimal frequency to progress.","training-frequency",{"title":722,"description":723,"slug":724},"Training intensity","Bodybuilding intensity measures the difficulty of the effort. Find out how to calculate it with % of 1RM, RPE, and RIR.","training-intensity",{"title":726,"description":727,"slug":728},"Training volume","Training volume represents the total amount of work performed. Discover the optimal volumes per muscle per week to progress.","training-volume",{"title":730,"description":731,"slug":732},"Type I muscle fibers","Type I fibers (slow-twitch) are endurance-oriented muscle fibers. Resistant to fatigue, they sustain prolonged efforts.","muscle-fibers-type-i",{"title":734,"description":735,"slug":736},"Type II muscle fibers","Type II fibers (fast-twitch) are powerful muscle fibers optimized for explosive efforts. Essential for strength and power.","type-ii-muscle-fibers",{"title":738,"description":739,"slug":740},"Upper/Lower","The Upper/Lower program divides training into upper body and lower body sessions over 4 days per week. Perfect balance between frequency (2x/week) and volume for all levels.","upper-lower",{"title":742,"description":743,"slug":744},"VO2 max","VO2 max is the maximum amount of oxygen your body can use during intense exercise. It's the gold standard of cardiovascular fitness.","vo2-max",{"de":746,"en":12,"es":747,"fr":748,"it":747,"pt":749},"kaloriendefizit","deficit-calorico","deficit-calorique","defice-calorico",1784214981428]