[{"data":1,"prerenderedAt":662},["ShallowReactive",2],{"lexique-en-fat-mass":3,"lexique-all-en":302,"lexique-trans-en-fat-mass":656},{"id":4,"title":5,"body":6,"description":292,"extension":293,"lang":294,"letter":295,"meta":296,"navigation":297,"path":298,"ref":12,"seo":299,"stem":300,"__hash__":301},"lexique/lexique/en/fat-mass.md","Fat mass",{"type":7,"value":8,"toc":281},"minimark",[9,13,18,29,32,35,38,43,88,90,94,110,113,115,119,191,193,196,198,202,241,243,247,264,266,270],[10,11,5],"h1",{"id":12},"fat-mass",[14,15,17],"h4",{"id":16},"definition","Definition",[19,20,21,24,25,28],"p",{},[22,23,5],"strong",{}," is the ",[22,26,27],{},"total weight of adipose tissue in your body",". It includes essential fat (necessary for survival) and storage fat (energy reserve).",[30,31],"blockquote",{},[19,33,34],{},"💡 Fat is NOT the enemy. It's necessary for hormones, brain, organ insulation. But excess harms health and performance.",[36,37],"hr",{},[39,40,42],"h3",{"id":41},"the-2-types-of-fat","The 2 types of fat",[44,45,46,62],"table",{},[47,48,49],"thead",{},[50,51,52,56,59],"tr",{},[53,54,55],"th",{},"Type",[53,57,58],{},"Function",[53,60,61],{},"Min %",[63,64,65,77],"tbody",{},[50,66,67,71,74],{},[68,69,70],"td",{},"Essential fat",[68,72,73],{},"Hormones, brain, organs",[68,75,76],{},"3-5% (men), 10-13% (women)",[50,78,79,82,85],{},[68,80,81],{},"Storage fat",[68,83,84],{},"Energy reserve",[68,86,87],{},"Variable",[36,89],{},[39,91,93],{"id":92},"the-2-fat-distribution-patterns","The 2 fat distribution patterns",[95,96,97,104],"ul",{},[98,99,100,103],"li",{},[22,101,102],{},"Subcutaneous fat",": under the skin (visible, \"pinchable\")",[98,105,106,109],{},[22,107,108],{},"Visceral fat",": around organs (invisible, dangerous)",[19,111,112],{},"Visceral fat is far more risky for health (cardiovascular disease, diabetes type 2, chronic inflammation), even at apparently \"normal\" weight (TOFI: thin outside, fat inside).",[36,114],{},[39,116,118],{"id":117},"healthy-fat-mass-values","Healthy fat mass values",[44,120,121,134],{},[47,122,123],{},[50,124,125,128,131],{},[53,126,127],{},"Category",[53,129,130],{},"Men",[53,132,133],{},"Women",[63,135,136,147,158,169,180],{},[50,137,138,141,144],{},[68,139,140],{},"Athlete",[68,142,143],{},"6-13%",[68,145,146],{},"14-20%",[50,148,149,152,155],{},[68,150,151],{},"Fit",[68,153,154],{},"14-17%",[68,156,157],{},"21-24%",[50,159,160,163,166],{},[68,161,162],{},"Healthy",[68,164,165],{},"18-24%",[68,167,168],{},"25-31%",[50,170,171,174,177],{},[68,172,173],{},"Overweight",[68,175,176],{},"25-29%",[68,178,179],{},"32-37%",[50,181,182,185,188],{},[68,183,184],{},"Obese",[68,186,187],{},"30%+",[68,189,190],{},"38%+",[30,192],{},[19,194,195],{},"⚠️ Going below 6% (men) or 14% (women) for extended periods causes hormonal disruption, low energy, immune drop.",[36,197],{},[39,199,201],{"id":200},"how-to-lose-fat-without-losing-muscle","How to lose fat without losing muscle",[95,203,204,211,217,223,229,235],{},[98,205,206,207,210],{},"✅ ",[22,208,209],{},"Moderate caloric deficit",": -300 to -500 kcal/day",[98,212,206,213,216],{},[22,214,215],{},"High protein",": 2-2.5 g/kg to protect muscle",[98,218,206,219,222],{},[22,220,221],{},"Heavy strength training",": signal to keep muscle",[98,224,206,225,228],{},[22,226,227],{},"Cardio (low to moderate)",": helps the deficit without burning muscle",[98,230,206,231,234],{},[22,232,233],{},"Quality sleep",": lack of sleep favors fat retention",[98,236,206,237,240],{},[22,238,239],{},"Patience",": 0.5-1% body fat per month is healthy and sustainable",[36,242],{},[39,244,246],{"id":245},"common-mistakes","Common mistakes",[95,248,249,252,255,258,261],{},[98,250,251],{},"❌ Aggressive cut → loses fat AND muscle",[98,253,254],{},"❌ Cardio-only without strength training → muscle loss",[98,256,257],{},"❌ Pursuing ultra-low fat year-round (impossible)",[98,259,260],{},"❌ Trusting BMI alone (says nothing about composition)",[98,262,263],{},"❌ Skipping post-cut maintenance phase → yo-yo",[36,265],{},[39,267,269],{"id":268},"key-takeaways","Key takeaways",[19,271,272,273,276,277,280],{},"Fat mass is ",[22,274,275],{},"necessary in the right amount, harmful in excess",". Aim for a healthy and sustainable range (10-17% men, 20-25% women), prioritize visceral fat reduction. ",[22,278,279],{},"Health first, aesthetics second",". Slow and steady = success.",{"title":282,"searchDepth":283,"depth":283,"links":284},"",2,[285,287,288,289,290,291],{"id":41,"depth":286,"text":42},3,{"id":92,"depth":286,"text":93},{"id":117,"depth":286,"text":118},{"id":200,"depth":286,"text":201},{"id":245,"depth":286,"text":246},{"id":268,"depth":286,"text":269},"Fat mass is the total weight of fat tissue. Essential for survival, but excess harms health and aesthetics.","md","en","F",{},true,"/lexique/en/fat-mass",{"title":5,"description":292},"lexique/en/fat-mass","nF_SgDwe5SDyX4fvKi-6_hn6OeiyxEhJBpbbkd3QmVI",[303,307,311,315,319,323,327,331,335,339,343,347,351,355,359,363,367,371,375,379,383,387,391,395,399,403,407,411,415,419,420,424,428,432,436,440,444,448,452,456,460,464,468,472,476,480,484,488,492,496,500,504,508,512,516,520,524,528,532,536,540,544,548,552,556,560,564,568,572,576,580,584,588,592,596,600,604,608,612,616,620,624,628,632,636,640,644,648,652],{"title":304,"description":305,"slug":306},"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":308,"description":309,"slug":310},"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":312,"description":313,"slug":314},"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":316,"description":317,"slug":318},"Active recovery","Active recovery uses light activity to speed muscle recovery. Find out how to effectively integrate it into your routine.","active-recovery",{"title":320,"description":321,"slug":322},"Adduction","Adduction is a movement that brings a body part toward the body's midline. Opposite of abduction.","adduction",{"title":324,"description":325,"slug":326},"Aerobic System","The aerobic system produces energy with oxygen, fueling long-duration efforts. It's the foundation of endurance and recovery.","aerobic-system",{"title":328,"description":329,"slug":330},"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":332,"description":333,"slug":334},"Anaerobic System","The anaerobic system produces energy without oxygen — for explosive, intense efforts. Limited but powerful, it fuels strength and sprints.","anaerobic-system",{"title":336,"description":337,"slug":338},"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":340,"description":341,"slug":342},"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":344,"description":345,"slug":346},"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":348,"description":349,"slug":350},"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":352,"description":353,"slug":354},"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":356,"description":357,"slug":358},"Bodyweight","Bodyweight training uses your own body as resistance. No equipment, anywhere, scalable to any level.","bodyweight",{"title":360,"description":361,"slug":362},"Calorie Maintenance","Caloric maintenance is the calorie level keeping your weight stable. Foundation of any nutritional plan.","calorie-maintenance",{"title":364,"description":365,"slug":366},"Calorie Surplus","A caloric surplus means consuming more calories than you burn. Mandatory mechanism for serious muscle building.","calorie-surplus",{"title":368,"description":369,"slug":370},"Calorie deficit","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.","calorie-deficit",{"title":372,"description":373,"slug":374},"Calories","Calories measure the energy provided by food. Understanding your caloric needs is the foundation of every fitness goal.","calories",{"title":376,"description":377,"slug":378},"Carbohydrates","Carbohydrates are the main source of energy for intense training. Discover your needs, the different types and their role in performance.","carbohydrates",{"title":380,"description":381,"slug":382},"Circuit training","Circuit training chains several exercises with little rest. Ideal for burning calories and improving cardiovascular fitness while keeping muscle.","circuit-training",{"title":384,"description":385,"slug":386},"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":388,"description":389,"slug":390},"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":392,"description":393,"slug":394},"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":396,"description":397,"slug":398},"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":400,"description":401,"slug":402},"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":404,"description":405,"slug":406},"Dropset","A dropset extends a set by reducing the load when failure hits. Powerful intensification method for hypertrophy.","dropset",{"title":408,"description":409,"slug":410},"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":412,"description":413,"slug":414},"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":416,"description":417,"slug":418},"Extension","Extension is the anatomical movement that increases the angle between two body segments. Opposite of flexion.","extension",{"title":5,"description":292,"slug":12},{"title":421,"description":422,"slug":423},"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":425,"description":426,"slug":427},"Flexion","Flexion is the anatomical movement that decreases the angle between two body segments. Opposite of extension.","flexion",{"title":429,"description":430,"slug":431},"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":433,"description":434,"slug":435},"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":437,"description":438,"slug":439},"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":441,"description":442,"slug":443},"Hypertrophy","Muscle hypertrophy is the increase in muscle fiber size. It's the primary mechanism behind muscle growth from resistance training.","hypertrophy",{"title":445,"description":446,"slug":447},"Hypertrophy Training","Hypertrophy training aims to maximize muscle growth using moderate loads (65-85% 1RM) with 8-15 repetitions per set.","hypertrophy-training",{"title":449,"description":450,"slug":451},"Intra-workout","Intra-workout refers to nutrition consumed during training to maintain energy, hydration and performance on long sessions.","intra-workout",{"title":453,"description":454,"slug":455},"Isometric","Isometric contraction is when the muscle produces tension without changing length. No visible movement, intense work.","isometric-contraction",{"title":457,"description":458,"slug":459},"Lean mass","Lean mass is everything in your body except fat: muscles, bones, organs, water. A real performance indicator.","lean-mass",{"title":461,"description":462,"slug":463},"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":465,"description":466,"slug":467},"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":469,"description":470,"slug":471},"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":473,"description":474,"slug":475},"Maintenance","Maintenance is the calorie level at which your weight remains stable. The neutral baseline for any nutritional strategy.","maintenance",{"title":477,"description":478,"slug":479},"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":481,"description":482,"slug":483},"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":485,"description":486,"slug":487},"Mesocycle","A mesocycle is a 4-8 week training block with a specific objective (hypertrophy, strength, peak, deload). The cornerstone of periodization.","mesocycle",{"title":489,"description":490,"slug":491},"Microcycle","A microcycle is the smallest planning unit in bodybuilding: generally 1 week of training. This is your weekly routine.","microcycle",{"title":493,"description":494,"slug":495},"Mobility","Mobility is the ability to actively control range of motion. Find out how to improve your mobility to optimize your performance.","mobility",{"title":497,"description":498,"slug":499},"Muscle mass","Muscle mass is the total weight of muscles in the body. Key indicator of strength, metabolism, and longevity.","muscle-mass",{"title":501,"description":502,"slug":503},"Muscular Endurance Training","Muscular endurance training develops the ability to sustain prolonged effort. Light loads, high reps, short rests.","muscular-endurance-training",{"title":505,"description":506,"slug":507},"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":509,"description":510,"slug":511},"Muscular strength","Muscular strength is the maximum force a muscle (or group) can produce. The fundamental physical quality of any athlete.","muscular-strength",{"title":513,"description":514,"slug":515},"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":517,"description":518,"slug":519},"PR - Personal Record","A PR (Personal Record) is your best performance ever on a movement. The fundamental progress marker.","pr-personal-record",{"title":521,"description":522,"slug":523},"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":525,"description":526,"slug":527},"Periodization","Periodization is the cyclical organization of training into distinct phases to optimize progression, prevent plateaus, and avoid injuries.","periodization",{"title":529,"description":530,"slug":531},"Plateau","A plateau is a period of stagnation despite consistent training. Identifying the cause is the key to breaking it.","plateau",{"title":533,"description":534,"slug":535},"Post-workout","The post-workout is the nutrition right after training to optimize recovery and growth. Protein, carbs, hydration.","post-workout",{"title":537,"description":538,"slug":539},"Pre-workout","The pre-workout is the meal or supplement taken before training to optimize performance. Energy, focus, and pump.","pre-workout",{"title":541,"description":542,"slug":543},"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":545,"description":546,"slug":547},"Protein","Protein is the essential macronutrient for building and repairing muscle. Discover your needs, the best sources and the optimal timing.","protein",{"title":549,"description":550,"slug":551},"Protein powder","Protein powders are concentrated protein supplements. Practical for hitting daily protein needs.","protein-powder",{"title":553,"description":554,"slug":555},"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":557,"description":558,"slug":559},"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":561,"description":562,"slug":563},"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":565,"description":566,"slug":567},"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":569,"description":570,"slug":571},"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":573,"description":574,"slug":575},"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":577,"description":578,"slug":579},"Rest-Pause","Rest-pause is an intensification method using ultra-short pauses to extend a set. Powerful tool for hypertrophy.","rest-pause",{"title":581,"description":582,"slug":583},"Sarcomere","The sarcomere is the basic contractile unit of muscle. Composed of actin and myosin, it produces all your movements.","sarcomere",{"title":585,"description":586,"slug":587},"Series (Sets)","A series (or set) is a group of consecutive reps without rest. The basic unit of training programming.","series-sets",{"title":589,"description":590,"slug":591},"Sleep","Sleep is the most underrated training variable. It's during sleep that recovery, muscle building, and hormonal regulation happen.","sleep",{"title":593,"description":594,"slug":595},"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":597,"description":598,"slug":599},"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":601,"description":602,"slug":603},"Stretching","Stretching improves flexibility and range of motion. Learn about the different types and how to effectively incorporate them into your routine.","stretching",{"title":605,"description":606,"slug":607},"Superset","A superset chains two exercises with no rest between them. Time-efficient method that boosts intensity and density.","superset",{"title":609,"description":610,"slug":611},"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":613,"description":614,"slug":615},"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":617,"description":618,"slug":619},"Tabata","Tabata is a 4-minute HIIT protocol: 20 seconds max effort, 10 seconds rest, 8 rounds. Maximum efficiency in minimum time.","tabata",{"title":621,"description":622,"slug":623},"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":625,"description":626,"slug":627},"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":629,"description":630,"slug":631},"Training frequency","Training frequency defines how many times per week you work a muscle. Discover the optimal frequency to progress.","training-frequency",{"title":633,"description":634,"slug":635},"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":637,"description":638,"slug":639},"Training volume","Training volume represents the total amount of work performed. Discover the optimal volumes per muscle per week to progress.","training-volume",{"title":641,"description":642,"slug":643},"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":645,"description":646,"slug":647},"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":649,"description":650,"slug":651},"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":653,"description":654,"slug":655},"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":657,"en":12,"es":658,"fr":659,"it":660,"pt":661},"fettmasse","masa-grasa","masse-grasse","massa-grassa","massa-gorda",1784214981997]